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.
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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.
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. Tindallfarmerphotography.com
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.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
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.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
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Is your diet making you sick?
Here’s what you need to know to eat for better health.
A busy schedule can make it seem difficult to have healthier eating habits. It makes convenient foods appealing, even when you know they aren’t the healthiest option.
As a primary care provider, I educate patients on how certain foods impact their physical condition. The goal of educating patients on which foods to avoid is to help them make healthier choices that improve their overall health.
Because they are tasty, handy, and reasonably priced, ultraprocessed foods are a popular choice.
Highly manufactured goods that have undergone substantial industrial processing are referred to as ultra-processed foods. They are heavy in sugar, salt, and saturated fat.
Consuming highly processed meals reduces the amount of space in our diets for foods that are higher in nutrients. Additionally, it has been suggested that these food additives may be responsible for negative health effects.
Ultra-processed meals could increase the risk of heart disease, diabetes, cancer, fatty liver, obesity, and other health issues. They may also contribute to cognitive decline, anxiety, and depression.
The most common ultra-processed foods include:
• Deli meats, frozen chicken nuggets, frozen meals, and hotdogs
• Cookies, cakes, pastries, chips, ice cream, and other frozen desserts
• Yogurt with flavorings and processed cheese
• Cola, soda, and other carbonated soft drinks
• Instant mashed potatoes
• Energy and sports drinks
• Breakfast cereals, bars, and packaged bread
• Sweetened juices
I talk to patients about how they can steer away from highly processed foods. Here’s my advice:
Read food labels
Ultra-processed goods often have a long list of ingredients. If several ingredients are unfamiliar to you, it may indicate extensive processing.
Cook at home
Using whole foods in your home cooking is essential. That entails purchasing fresh produce and cooking it yourself.
Selecting foods that don’t require labels, like fresh fruit, vegetables, dried legumes, and whole grains, is the best course of action. Pay attention to packaged foods that are primarily whole foods with little additional ingredients, such as canned beans, canned salmon, and frozen fruits and vegetables.
Make small changes
Eliminating all processed or ultra-processed foods is generally impractical. Since each person is unique, consider where you can begin to make improvements. Start with small changes by swapping the amount of ultra-processed foods in your diet. Here are some examples:
• Oat groats (whole oats) or steel-cut oats sweetened with honey instead of sweetened breakfast cereal
• Water with fruit slices instead of soda
• Fresh whole potatoes instead of mashed potato flakes
• Homemade wheat bread instead of white bread
• Plain yogurt with your own chopped fruit instead of flavored yogurt
Consult your primary care provider about ultra-processed foods. Together, you can identify some clear, achievable objectives. Additionally, your provider might be able to recommend tools to help you implement and maintain lifestyle modifications.
Fundamental knowledge of nutrition science will enable you to choose foods wisely for improved general health. With a referral from a Regional One Health primary care provider, Regional One Health offers a “Nutrition 101” class on the first Wednesday of each month.
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Merkita Lester, MSN, APRN, FNP-C, is a family nurse practitioner at Regional One Health. She sees patients at Primary Care Specialists, 3109 Walnut Grove Road. For appointments, call 901.515.4800.
By Shlomit Ovadia
Uncovering the Root Causes at Ashtoria
Modern medicine meets holistic healthcare at Ashtoria Aesthetics and Wellness in Collierville. Founded by Valerie Monismith, RN, in 2014, the center strives to support clients through personalized, membership-based, functional medicine services, and medical aesthetics.
“It’s about going back to the basics,” Valerie says of functional medicine. “Traditional medicine has become so compartmentalized that it fails to look at the whole body. Functional medicine is the detective who walks alongside you to uncover the root causes of your health concerns.”
With this approach, those seeking a secondary opinion on a diagnosis, or experiencing anxiety, gastrointestinal issues, fibromyalgia and other unexplainable-type autoimmune symptoms, or dealing with chronic disease are all excellent candidates.
Lea Brainerd, PA-C, CAQ-Psy, MSPAS, PCC, joined the team when Ashtoria Aesthetics and Wellness launched its functional medicine branch in September of 2024, bringing her background in psychiatry, neuroscience, and medicine studies to the table.
“Functional medicine is an approach that looks at the body in terms of various biological systems that work together. When disease is present, we are searching for potential problems in those systems,” Lea offers. “We are going deeper into how our biology works, and the function of those systems needs repair.”
Before meeting with Lea, clients complete detailed intake forms that cover everything from toxic exposure to current symptoms and a detailed emotional and medical history. Then, they undergo a 90-minute consult that includes a comprehensive exam and “deep dive” functional lab testing. During the second appointment, Lea introduces clients to their customized health journey blueprint, including a detailed roadmap to achieving optimal health and balance, which may include nutritional counseling, supplementation recommendations, lifestyle changes, and medications, if needed. Resources for spiritual, mental, and emotional health, which she advocates is a significant and often overlooked component of the equation, are also included.
“We host monthly functional wellness lunch and learns, so people have that community support as well,” Lea continues. Among the center’s various holistic therapies are regenerative peptides, IV nutrition therapy, bioharmonic sound and vibrational resonance, biophoton therapy, photobiomodulation, ketamine integration therapy for PTSD, and reiki energy work because “everyone’s recipe for health and wellness is different.”
“My plan was always to offer functional medicine,” she continues. “We want to put our clients in charge of their health and move back towards preventative care to achieve longevity, healthspan, and quality of life without prescription medications being at the forefront. We are not here to replace a primary care physician but to serve as additional support."
“We make sure people are doing things to heal in the right order for the best outcome,” Valerie adds of their emphasis on lifestyle advice and taking time on their protocol for healing. “We are medical professionals doing medicine, not a spa selling quick fixes, such as the trend to macrodose weight loss medications, which has caused a lot of problems such as muscle wasting. We are passionate about utilizing microdoses and regenerative peptides to help people achieve optimal results without the negative side effects.
Ashtoria Aesthetics and Wellness is accepting a limited number of new clients, and six and 12-month memberships are available. “It is important to us that we are not rushed with clients,” Valerie says, explaining that their appointment times are double the length of a traditional doctor’s office.
“To truly heal someone is a journey.”
For more information, visit Astoria.com or call 901.310.3530. IG: @ashtoriaaesthetics
Valerie Monismith Lea Brainerd
UNDERSTANDING PERIPHERAL ARTERY DISEASE: DON’T IGNORE LEG PAIN
Have you ever felt cramping, aching, or heaviness in your legs when walking, only to feel better when you rest? These are common symptom, known as claudication, could be a sign of Peripheral Artery Disease (PAD). PAD is a serious condition caused by narrowed or blocked arteries that reduce blood flow to the legs. Left untreated, PAD can lead to chronic wounds, infections, and even amputation. The good news? PAD is treatable, especially when caught early.
What Is PAD and Why Does It Matter?
PAD occurs when fatty deposits of cholesterol build up in the arteries, restricting blood flow to the lower extremities. Reduced circulation means less oxygen and nutrients reach the muscles and tissues. This causes pain during activity and, in advanced cases, leads to non-healing wounds and tissue damage.
Memphis residents, especially those over 50 or with risk factors like diabetes, smoking, or high blood pressure, should take leg pain seriously. Early diagnosis can prevent complications and improve quality of life.
Recognizing the Symptoms of PAD
PAD often starts with intermittent claudication—pain in the calves, thighs, or buttocks while walking or exercising. Other symptoms may include:
• Leg numbness or weakness
• Coldness in the lower leg or foot
• Sores on toes, feet, or legs that won’t heal
• Skin discoloration or shiny skin on the legs
If you notice these symptoms, don’t wait. PAD is progressive, and advanced stages can lead to critical limb ischemia, where wounds become infected and tissue starts to die.
How We Treat PAD
At Zenith Vascular & Fibroid Center with our award winning physicians, we offer lifestyle consultation and advanced, minimally invasive treatments for PAD. At our center we only perform interventions when it is beneficial to you. We work with you and your health goals and determine if a procedure is necessary. One of the most effective options is an angiogram. These
procedures restore blood flow by clearing blockages and widening arteries. The result? Less pain, better wound healing, and a return to more active living.
Our procedures are performed in our modern, one-story facility with easy access and free parking. Patients are treated by experienced vascular specialists in a comfortable, outpatient setting—no hospital stay required.
Recovery and Long-Term Care
Most patients go home the same day with minimal downtime. We provide detailed instructions for post-procedure care and offer ongoing support to monitor your vascular health. Lifestyle changes like quitting smoking, managing diabetes, and regular walking programs can help maintain results.
Don’t Let Leg Pain Slow You Down
Ignoring leg pain won’t make it go away— but seeking timely care can prevent complications and even save a limb. If you or a loved one experiences symptoms of PAD, contact Zenith Vascular & Fibroid Center today. Our compassionate team is here to help you walk farther, heal faster, and live better.
Meet Our Physicians:
Dr. Majors & Dr. Zeni
Dr. Majors and Dr. Zeni bring years of specialized expertise to Zenith Vascular & Fibroid Center. Both physicians are highly skilled in endovascular treatments for knee pain, limb salvage, and peripheral artery disease. Dr. Majors is a boardcertified vascular surgeon with extensive experience in advanced vascular procedures and a dedication to delivering exceptional patient outcomes. Dr. Zeni is a board-certified interventional radiologist with expertise in minimally invasive treatments for fibroids, PAD, and osteoarthritis. Together, they lead a team known for both technical excellence and compassionate, patient-centered care in a state-of-the-art outpatient setting.
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Small, tailored pilates classes and private sessions for all levels, for equipment and mat, from only the highest quality certified instructors. Plus easy scheduling through the Mindbody app, and two beautiful locations in Midtown and East Memphis.
By
Shlomit Ovadia
Photo by Tindall Stephens
Hibiscus and Mint Simple Swaps for a Healthier Life
Hibiscus & Mint — a fresh Instagram presence and new podcast on Spotify — offers clear, actionable advice for those looking to embrace clean living. The platform is the brainchild of Dallas native Mimi Hasan, who embarked on a wellness journey nearly a decade ago after experiencing various health challenges. Now, she does the heavy lifting for others, helping them navigate the world of non-toxic living.
“My family’s Jamaican, and I saw how my parents prioritized healthy eating, exercise, and education,” Mimi recalls. “But when I started getting diagnoses in college, my family wasn’t sure how to help. I was put on several prescriptions by different doctors for anxiety, depression, severe menstrual cycles, eczema, and cystic acne.” She felt she was too young to rely on prescriptions for life. “I started researching other possible causes and solutions.” Through careful exploration — under medical supervision — she was able to make lifestyle changes that allowed her to wean off medications safely.
Mimi’s journey began with a dive into everyday products like feminine care, skin care, and toiletries. She was shocked to learn that even' natural' items could contain harmful ingredients. “There are no regulations on what can be labeled ‘natural.’ You have to specifically look for all-natural and non-toxic products.”
A couple of years into cleaner living, she embraced veganism and combined her love of cooking and wellness goals. Determined to make flavorful, plant-based meals that didn’t feel restrictive, she now shares colorful, globally inspired dishes on her Instagram @ hibiscusandmint. “Food is medicine, and I include clean proteins, probiotic-rich foods, hydration-supporting ingredients, and antiinflammatory spices in my diet.” This way of eating played a key role in alleviating her symptoms.
Today, Hibiscus & Mint shares curated non-toxic finds, clean living insights, and vibrant plant-based inspiration grounded in wellresearched, fact-based information. Mimi’s undergraduate and post-graduate education at Baylor University taught her to evaluate scientific data. Her podcast is an extension of that and offers listeners approachable guidance on clean living.
Why and how to do these things are detailed on her platforms, but for those new to non-toxic living, Mimi suggests reading ingredients, detoxing regularly, and reducing exposure to microplastics. Avoiding phthalates, parabens, and aluminum in personal care products and using a product rating app like Yuka
can simplify the process. To support natural detoxification, she recommends staying hydrated and visiting a dry sauna weekly. For those who want to go a step further, research a safe, nutritionistbacked detox program online. Lastly, reducing microplastic exposure can be as simple as ditching plastic water bottles, replacing plastic food containers with glass, silicone, or ceramic, and using wooden or bamboo cooking utensils and cutting boards.
“I want to empower people with practical solutions worth investing in,” Mimi says. “Being healthy is a journey, and it isn’t only about what you eat — it’s also about what you expose your body to, how you move, and even how you think.” Now healthy and thriving, Mimi’s proof of the transformative power of clean living — and now, she’s on a mission to help others do the same.
IG: @hibiscusandmint
Podcast: The Hibiscus and Mint Podcast
By Lucy Modzelewski
TALK OF THE CITY: Hard Times and the Memphis Community
Photo by Sean Davis
If you’ve been on Instagram lately, you’ve probably seen gooey cheese pulls, sandwiches stuffed with fresh vegetables and meats, and crispy golden bread that practically begs to be devoured. Hard Times Deli isn’t just the hottest new spot; it’s the name on everyone’s lips (and in everyone’s feeds). What started as a pop-up sensation has exploded into a must-visit destination, drawing lines out the door and racking up rave reviews. But beyond the social media hype, there’s something deeper at play: an unwavering commitment to local ingredients and a mission to give back to the Memphis community.
We caught up with Harrison Downing (pictured left), executive chef and owner/operator — although “caught up” might be a stretch because he's busier than he ever imagined, juggling the nonstop rush of Hard Times Deli’s skyrocketing success. In fact, for half of our conversation, he had his head in a smoker, making sure the next batch of house-made meats came out just right.
It’s a fitting image for a guy who’s built a business on hard work, hustle, and an obsession with quality. Between prep work and interviewing potential new staff members, he talked about what makes Hard Times Deli a hit and a true labor of love.
Harrison owns and operates Hard Times Deli with two other major players in the Memphis food scene: Cole Jeans (pictured right), owner of Kinfolk, and Schuyler O’Brien, City Silo food and beverage director. The three men had a dream to bring an upscale sandwich shop to the 901 that uses premium, locally sourced ingredients.
“It would be much cheaper and easier to just go to Restaurant Depot for our ingredients, but that’s not our vision,” Harrison explains. “We believe in quality ingredients and keeping things local. I don’t want to call up big box stores when I’m out of protein. I would much rather call up a friend and keep things in the community.”
Hard Times Deli’s bread is made fresh every day at Josh Steiner's Hive Bagel & Deli, and their beef and pork come from Home Place Pastures in Como, Mississippi. They do all of their protein inhouse, and this commitment to quality and community hasn’t gone unnoticed.
“If you ask me why we always have a line out the door, it’s because we’re selling more than just sandwiches. It’s our blood, sweat, and tears,” Harrison explains.
Hard Times Deli couldn’t have picked a more fitting home, located at 655 Marshall Ave., right across from the legendary Sun Studios in the heart of a neighborhood on the rise. Nestled in the Edge District, their shop is surrounded by the city’s rich musical history while being part of its exciting future. Once an overlooked stretch between Downtown and Midtown, the area is now buzzing with new businesses, creative energy, and a growing sense of community. Like the neighborhood, Hard Times Deli blends oldschool craftsmanship with fresh ideas.
With their dedication to local ingredients, deep ties to the community, and a spot in one of the city’s most exciting neighborhoods, the team behind Hard Times Deli has created something special: a sandwich shop that feels like home. As the lines keep growing and word spreads, one thing is clear. Hard Times Deli isn’t just having a moment. They’re here to stay, serving up sandwiches and Memphis pride, one bite at a time.
By Amanda Tompkins
Photo by Tindall Stephens
VINAIGRETTES IN VOGUE
Kelcie Nollner is a creative soul, but her creative medium of choice is highly unlikely and very nutritious. A Memphis native, she moved to Manhattan for college and graduated in 2011 with a BA in Fashion Merchandising from LIM College.
“I loved it there and miss it so much! While there, I interned at Self Magazine in the fashion closet. It was such a cool experience and one that I cherish. I would run errands, and one day, they sent me to pick up salads at a restaurant in Times Square called Chop’t. I probably visited Chop’t at least 500 times after that day!”
After returning home post-graduation, she enjoyed her job in development at Church Health, but her creative voice kept calling.
“I always thought I would open a clothing boutique, but I missed my salads so much that I couldn’t live without them. So, I opened a salad store instead!”
It will be 11 years this month since Kelcie opened her salad store, Wild Beet. However, her journey has not come without challenges.
After the sale of the Carrefour Shopping Center, the location of her restaurant faced uncertainty. Her lease was in jeopardy, and the final blow came when she received notice that the whole shopping center would have to be out within a few short months.
“The news that we had to relocate was truly devastating.” The short notice eliminated the option for a new buildout. “I decided to move to a small space with a full kitchen in Cordova while I continued to look for the right space. It allowed me to keep my kitchen staff and continue catering without much time closed.” The transition has been difficult, and the new space has limited seating. However, Kelcie has remained committed to her staff and patrons.
Her location in Cordova is set up for walk-in ordering, to-go, third-party delivery services, and catering. “I have been pleasantly surprised by the number of people coming in to order. Our spot is kind of tucked away, so I'm glad that people have been able to find us.”
But owning and operating a salad shop is not her only job.
As a mother of two and a stepmom to one, she also has to be creative when balancing her personal life with making time to remain fit and active.
“One of my favorite things about our new space is my neighbor, Kim, is a personal trainer. I have started going to her twice a week for 30 minutes. We are doing cardio mixed with weights. I really need that accountability to make myself do it. I love taking classes, and pilates is a favorite, but it’s tough to find class times that fit my schedule.”
She also involves the kids by taking them for walks and doing at-home workouts, which they love doing with her.
“My husband, John, has been so supportive through all these changes and my whole journey with Wild Beet.”
“As far as maintaining a healthy lifestyle, I try to be balanced and not restrict myself too much. If I’m worried about what I eat, I can only think about food. I’m trying to increase my protein intake. It's challenging for me because I care very little for meat.”
“Lately, my go-to’s have been overnight protein oats, cottage cheese with avocado on sourdough, taco bowls, and Wild Beet salads, of course.”
Her recommendations? “My current favorite is the Cashew Crunch – arugula, avocado, purple cabbage, cherry tomatoes, corn, craisins, cashews, and Chinese noodles with our new cashew basil dressing. So good! But the Southwestern is my all-time favorite. The Chipotle ranch is just hard to beat. I know it's weird, but I like mixing it with the Honey Peanut Butter Vinaigrette. The best. I also love carbs, so at least once a week, we do pasta with some kind of protein.”
Stop by Wild Beet at 8176 Old Dexter Rd, Cordova, TN, or visit them online at Wildbeetsalads.com.
By Beth Wilson
Photo by Mark Fonville
CITY SILO: WHERE HEALTHY FOOD MEETS SOUTHERN HOSPITALITY
For City Silo Table + Pantry, healthy eating isn’t just a lifestyle — it’s a love language. With roots deeply planted in Memphis, this community-focused restaurant has made it its mission to reimagine comfort food into something both familiar and nourishing.
Founded on the belief that meals can be satisfying and healthconscious, City Silo was created as a space where everyone — vegans, vegetarians, and omnivores alike — can come together around the table. Rebekah and Scott Tashie were inspired by the rich traditions of Southern hospitality and sought to create a dining experience that reflects the same warmth and sense of belonging while prioritizing mindful ingredients and clean eating.
Today, with three locations in East Memphis and Germantown, Tennessee, and Little Rock, Arkansas, City Silo has grown into a beloved destination for those who want to eat well and feel good doing it.
At the center of its culinary philosophy is the idea of “conscious comfort food,” meals that nourish the body without sacrificing flavor or familiarity. The menu aims to balance energizing nutrition and the comfort of Southern fare, making it an ideal choice for everything from recharging after a workout to a leisurely lunch with friends. It’s food that fuels without weighing you down — both hearty and health-forward.
The menu showcases fresh foods made with wholesome ingredients, packed with options for a wide variety of dietary lifestyles. Highlights include all-day breakfast, colorful salads, nutrient-packed açaí bowls, inventive tacos, sandwiches, and an impressive selection of coffee, smoothies, and fresh-daily cold-pressed juices. Whether you're craving a protein-rich plate or a light and flavorful plant-based dish, there's something for everyone. Clean ingredients take center stage — locally sourced, organic where possible, and always prepared with care and intention.
For those looking to embrace a lifestyle of abundance and wellness, City Silo offers a path forward. The dishes are familiar and refreshing — substantial enough to satisfy cravings yet healthful enough to support wellness goals. It’s a place where clean eating doesn’t mean sacrificing joy or taste.
Recently, City Silo entered a new chapter with the relocation of its original East Memphis location from Sanderlin Avenue to a newly expanded space at Mendenhall and Poplar. The move presented an exciting opportunity for the establishment to grow alongside its loyal customer base. The new space features a larger kitchen, enhanced service flow, expanded outdoor seating, and a bright, cozy atmosphere perfect for gathering with friends, meeting over lunch, or simply enjoying a quiet solo meal.
This relocation has allowed the restaurant to continue striving for warm customer service and attention to detail regarding customer interactions. The ambiance invites guests to linger, connect, and feel at ease, just as comfort dining should.
City Silo’s care for the community extends beyond the plate. Their sustainability efforts include partnerships with local farmers, ethically sourced ingredients, recycling and composting programs, and Project Green Fork certification — a testament to their dedication to reducing waste and cultivating environmental stewardship.
As they look forward, City Silo remains grounded in gratitude. Their journey to becoming a beloved destination for those who want to eat well and feel good while doing it would not have been possible without the incredible support of the Memphis community. In return, they’re proud to offer a dining experience that feeds the body, nurtures the soul, and makes healthy living feel right at home.
Learn more about City Silo and view their offerings at Citysilo.squarespace.com/memphis.
EXPERIENCE THE PILATES & BARRE DIFFERENCE
Are you interested in trying a low-impact, full-body, individualized workout regimen? If so, Pilates and Barre might be right for you!
Are you interested in trying a low-impact, full-body, individualized workout regimen? If so, Pilates and Barre might be right for you!
Studios throughout Memphis have embraced the Pilates and Barre trend, offering a diverse range of class options to meet the needs of new students. From slower-paced, bodyweight-focused classes to high-intensity interval
training heated Pilates, strength-based Pilates with weights, and even yoga-based Pilates
Studios throughout Memphis have embraced the Pilates and Barre trend, offering a diverse range of class options to meet the needs of new students. From slower-paced, bodyweight-focused classes to high-intensity interval training heated Pilates, strength-based Pilates with weights, and even yoga-based Pilates
Sculpt with flexibility training, there is a home for you.
Sculpt with flexibility training, there is a home for you.
We spoke with dedicated students representing seven local Pilates and Barre studios to hear how they became involved in the practice, their favorite moves, and what makes their home studio so special. Though each student has their own journey and practice, they have a shared purpose of strengthening their mind, bodies, and communities through Pilates and Barre.
By Zoe Harrison
Strength in Community with Hot Pilates
Photo by Tindall Stephens
Hot Pilates at mind/body HAUS has been a source of joy and connection in the lives of Kristen, Alicia, and Khemba.
Kristen Saulsberry, 32, sought an alternative workout to the traditional gym environment. With a background in exercise science and kinesiology, she taught group fitness classes and trained throughout her undergraduate career. After stepping away from fitness for health reasons, Kristen found it challenging to get back into exercising until May 2023, when she found a new fitness home at mind/body HAUS. Since incorporating Barre and Pilates into her life, she has seen tremendous improvements in her health and well-being, and the two workouts complement one another.
“MBH helped me fall in love with fitness again. The environment was very welcoming and positive and reminded me of how I felt when I first found my love for fitness 15 years ago. Not only have I hit most of my fitness goals here, but I've found a whole new community. Making friends as an adult isn't always easy, but I've met some of the kindest and most genuine women ever here. I can't picture my life without them,” Kristen says.
She loves a slow class focusing on balance and particularly loves a “clam” hip abductor movement. In the future, she looks forward to teaching classes again, and working on her handstands and balance.
Alicia Ester, 34, a filmmaker and artist, initially began Pilates to strengthen her yoga practice and quickly fell in love with how fun Pilates classes could be. “MBH was the first studio I tried when I moved back to Memphis, and I have yet to find another studio that matches its energy. I absolutely love it!” She loves the diversity of classes each instructor offers, so she makes a point to visit as many different classes as possible each week. Alicia has a dance background, so she falls into the rhythm of Pilates easily. She hopes to further her education in yoga and Pilates, and perhaps become certified to teach in the future.
Khemba Poole, 39, is a stylist, executive assistant, and conflict analyst who also began Pilates as an extension of her yoga practice. “As a woman nearing her 40s, I notice subtle changes in my body. Pilates has helped me improve and offered me more body positivity, mood and energy enhancement, and stress relief,” Khemba says. Now, she looks forward to attending Pilates at MBH five days a week, and her favorite class is Hot Pilates with Bodyweight, which allows her to focus more on core engagement and full-body presence.
Khemba also loves the diversity of the instructors and the students. “I connect with someone new every day and always have positive encounters,” she says. She looks forward to continuing to build communities with others who are on a journey of changing for the better.
Mindbodyhaus.com
ACTIVE HEALTH CHIROPRACTIC
By
Zoe Harrison
Photo by Tindall Stephens
FINDING STRENGTH IN STRUCTURE
Katie Campbell, 30, is a Pure Barre and Pilates enthusiast who just reached her 500 class milestone after nearly five years of practicing. Katie began attending Pure Barre with a coworker in August 2020, initially drawn to the low-impact, non-heated class options. As a previous hot yoga student, Katie sought a similar mind and body connection but with less sweat and more consistency between classes.
Katie loves that the “Classic” Pure Barre option has the same foundations each time: a warm-up, stretch, three thigh exercises, three seat exercises, a core series, and a cool down. Though the specific exercises may vary, Katie’s self-proclaimed type-A personality appreciates knowing what general structure to expect before she walks in.
Katie, who works in finance at Memphis Capital, enjoys Pure Barre to break up her work day, relieve stress, and return to work feeling more clear-headed and ready to focus. “Mentally, Pure Barre is an outlet to release tension and stress. I know the instructors and the noon class attendees, so I love being able to stay fit while getting a good workout in and chatting with the other women in class!”
Aside from the regimented class structure, Katie appreciates the care and attention the instructors give each student. They know everyone by name, take note of any injuries or modifications needed, and provide tips and feedback to ensure all students maintain perfect form — always with a calm, direct, and helpful energy. Some of Katie’s favorite moments in Pure Barre are locking into the beat of a loud Drake playlist, inducing shakes using Velcro tube props, and engaging in an intense core series. During her nearly five years at Pure Barre, Katie has become knowledgeable in the form and postures of Barre and feels accomplished when she can check and correct her form and find that it aligns with what the instructor is teaching.
Within the past year, Katie began Reformer Pilates with her dear friend and Pilates instructor Melissa Meadows, who teaches privately out of her home studio. She has found that Barre and Pilates movements work well together to give a full-body, wellrounded fitness practice. Outside her practice at Pure Barre and Pilates, you can find Katie walking her corgi Frankie all over Memphis, cheering on the Grizzlies, or planning her next trip, where she often enjoys checking out the local fitness studios. Though she is a creature of habit, Katie looks forward to venturing out of her typical “Classic” Pure Barre routine and trying other styles of Barre, like their “Empower” cardio-focused class.
By Zoe
Harrison
Photo by Tindall Stephens
Athlete to Advocate: Finding Renewal at Dose Hot Pilates & Yoga
Tina Stefanovic, 29, is a lifelong athlete who now has a career helping professional athletes perform their best. After her college volleyball career resulted in two knee surgeries and extensive rehabilitation, Tina felt burnt out at the gym and in strength training. "I wanted to fall in love with working out again,” she remembers. “I needed something that felt fun, kept me engaged, and allowed me to stay consistent.”
Tina first tried Barre in 2020 while living in Los Angeles and enjoyed the low-impact workout. When she moved to Memphis in early 2023 to work for the Memphis Grizzlies, she sought something similar and found herself at Dose Hot Pilates & Yoga — and instantly fell in love with the classes and the studio. “It was challenging in a completely different way, which kept me motivated and, most importantly, allowed me to stay consistent, which I had not been since I played volleyball,” Tina remembers. With her career in professional sports, Tina often felt like she was on the clock 24/7. However, in Pilates class at Dose, she felt she could fully disconnect from the outside world, tune into the workout, and truly invest in herself. Aside from the mental benefits, Tina has seen noticeable improvements in her posture, core strength, and confidence since joining Dose.
Tina has found a home at Dose not only because of their classes but also because of the incredible community and atmosphere. From the beginning, she found all the teachers, Dose owners Joey and Carmen, and manager Rachel to be welcoming and energizing. She also appreciates the diversity
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among the instructors, with each one bringing a unique style, ensuring that no two classes feel the same. Some instructors have a dance background and incorporate more flow and seamless transitions, while others focus on strength-building. This variety between bodyweight flow classes and strengthbased HIIT workouts keeps every session exciting and challenging, with the added challenge of the heated studio every class. Tina’s favorite movements are those that incorporate resistance bands for an extra burn.
Aside from her passion for sports and fitness, Tina also enjoys nurturing her creative side, whether it’s through content creation, making art, or cooking. She also loves traveling and finding time to explore new fitness studios in each of her destinations. Originally from Serbia, Tina says she would love the opportunity to pursue training and bring Pilates knowledge back home, and maybe even open her own studio. Pilates training further appeals to Tina due to her background in biomechanics and her work with the NBA and MLB.
“There’s an incredible opportunity to bridge my biomechanics knowledge with Pilates training to help people, from elite athletes to everyday movers, better understand their bodies and enhance their movement quality."
Visit Dosepilatesyoga.com to learn more and view the current class schedules.
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By
Zoe Harrison
Photo by Tindall Stephens
Strengthening Bodies & Bonds
Alexandria Orange Davis, 31, and Bethany Davis, 28, are strengthening their bodies and marriage at Club Pilates Midtown.
Alexandria and Bethany first wanted to try Pilates because a new studio, Club Pilates Midtown, opened down the street from their house. After trying their first free classes in February 2024, they were hooked! Since then, they have attended Pilates classes regularly, and Alexandria has lost about 80 pounds. “Of course, I do more than just go to Pilates twice a week, but being a member of the studio and coming regularly has helped me establish a schedule and get consistent, which has helped with my weight loss, overall health, and well-being,” Alexandria says. For Bethany, her Pilates practice quickly replaced her athome workouts, and she instantly took to the Club Pilates class environment. “Pilates has toned my body, provided strength and stability, increased my flexibility, increased my body awareness, and provides me time to relax and combat my anxiety,” Bethany says.
Alexandria and Bethany have found themselves connecting with the instructors, employees, and students at Club Pilates, agreeing that the people are a large part of what keeps them coming back to the studio. “There is such a strong culture of positivity, encouragement, and support from the instructors and other members. All the instructors love what they do, making the experience much more enjoyable,” they agree. They are inspired by the upbeat music and are always looking for tips to bring the Pilates mindset into their everyday lives.
Alexandria’s favorite classes include heavy leg work and incorporating new moves using the Reformer and Pilates Chair. She especially revels in the opportunity to continue building her practice with more challenging class levels and is inspired by the increasing complexity of the moves in each class. For Bethany, she appreciates any class that she can get lost in and appreciates the next day, whole body soreness that reminds her of her hard work.
Outside of Pilates, Alexandria works in labor relations, and Bethany works as a litigation attorney. The couple loves their day-to-day moments together — exercising, trying new restaurants, and traveling, with plenty of laughs along the way. They look forward to continuing their Club Pilates journeys by mastering the Level 2 moves and building their home gym to use when they want to work in an extra class. Most of all, they share a lifelong goal to continue strengthening their bodies, lives, and marriage through Pilates and beyond.
Clubpilates.com/location/midtownmemphis
By Zoe Harrison
HEALING THROUGH MOVEMENT
Photo by Tindall Stephens
In her professional life as a medical doctor, Caitlin Hurley’s work often requires her to expend lots of mental and physical energy. She has found Pilates at Ballet Memphis to be her personal medicine to feel her best inside and out. Caitlin took dance classes for as long as she can remember, starting ballet as a child. In her 20s and throughout medical school, Caitlin began practicing Barre, yoga, and Pilates sporadically. As her schedule became more flexible, she was thrilled to be able to incorporate regular fitness classes into her routine. She began at the Pilates and Wellness Center at Ballet Memphis in 2018, initially through a search for adult recreational ballet classes.
Caitlin is a pediatric intensivist at St. Jude Children’s Research Hospital. She cares for children in the intensive care unit, oversees the Continued Medical Education (CME), and serves as program director for fellowship trainees. She has a passion for education and wellness and is even embarking on a professional coach certification course! While she enjoyed recreational adult ballet classes, recent injuries have caused Caitlin to move from practicing herself to instead enjoying the art of ballet as a viewer, and she now focuses her fitness on her Pilates practice.
From a physical perspective, Caitlin loves that Pilates works the whole body — engaging and building core strength and stability, flexibility, strengthening the upper and lower body, increasing bone density, and even some cardiovascular conditioning. It has improved her posture, relieved lower back pain from long days on her feet, and has helped her recover from a recent knee surgery. ”Pilates is an invaluable piece of my wellness routine, a time for calming recharge of the mind with a physical release of tension. I walk out lighter, smiling, more joyful and patient,” Caitlin says.
Caitlin finds Ballet Memphis Pilates Center to be a hidden gem in Memphis, due in part to the advanced mastery of her instructors. “The instructors’ foundational knowledge of anatomy, the principles of Pilates, exercise physiology, and the equipment are unparalleled, as is their commitment to continued education and professional development. The small class size allows instructors to focus on each student, offering corrections and prompts in real-time, and fosters a wonderful community,” Caitlin says. Along with the excellent instruction and workout, Caitlin has found the Ballet Memphis Pilates Center classes to be full of fun and laughs, bringing her to a community of friends.
Balletmemphis.org/pilates
By Zoe
Harrison
Photo by Tindall Stephens
SANA YOGA: Where Fitness Meets Community & Transformation
Mellody Pearce, 57, (pictured right) has always maintained an athletic lifestyle, playing tennis, step aerobics, and running. She has always loved the adrenaline rush and sweat of an intense cardio workout. About seven years ago, feeling the wear and tear from years of high-impact sports and running, Mellody began looking for a lower-impact cardio workout and found Hot HIIT Pilates at Sana Yoga Studio. She grew to love their exercises like core work, planks, and push-ups that she had never found the motivation to perform alone — along with the mental clarity and break from the outside world. Aside from the workout itself, Mellody appreciates the great music and diversity of students at Sana. “Although we are from many walks of life, we have the same goal when we walk in Sana's doors for a class: to be the best version of ourselves that we can be.”
Mellody has no plans to quit striving to be her best, healthiest self. Mellody was diagnosed with hypertension at 49, and her physician has remarked that seven years of Hot HIIT Pilates practice has helped her to keep it under control with minimal medication. She encourages others looking to try Pilates to try Sana. “Almost every class includes someone trying it for the first time, and there is no judgment for one's fitness level. You will find endless encouragement from everyone there! Today is the perfect day to get moving!”
Harlyn Wyatt, 27, (pictured left) tried Pilates for the first time in September at Sana Yoga Downtown and has already seen tremendous impacts on her physical and mental health. Harlyn is a former college basketball player and is currently an assistant coach for the University of Memphis Women’s Basketball Team — well versed in intense and challenging workouts. Harlyn found that Pilates ignited the challenge and achievement she found during her college basketball career. “I’m eager to keep pushing myself to grow. Pilates has brought challenge and discipline back into my life, while also bringing a sense of peace and calm,” Harlyn says.
Harlyn’s favorite class at Sana is Yoga Pilates Fusion, which combines the deep stretch of yoga with the engagement and full body burn of Pilates. Harlyn has taken classes from all the instructors and enjoys the unique flair and personality every teacher brings to their classes. Her favorite part of the class is the final stretch and meditation at the end of class. After the hard
work is done, the class cools down with cold lavender towels and relaxing breaths. “There’s something so satisfying about finishing a workout and feeling completely at peace,” Harlyn says.
Because she spends her days coaching others, Harlyn loves that when she steps into a Sana class, she can be coached instead. She looks forward to continuing to improve her mind, body, and spirit through her practice at Sana!
By
HOT YOGA PLUS:
FINDING STRENGTH & SERENITY
Zoe Harrison
Photo by Tindall Stephens
Margo Gruen, 56, has been a yogi at Hot Yoga Plus for years, but initially found their Hot Sculpt Pilates class intimidating. However, once she gave it a try, she never looked back!
Hot Sculpt Pilates at Hot Yoga Plus is a dynamic and effective workout that combines elements of mat Pilates, weighted and bodyweight-based strength training, and yoga in a lighted, heated room. ”It's truly a full-body workout, and each class is always different, which keeps it exciting.” Margo says. Margo’s favorite part of Hot Sculpt Pilates is the incorporation of highintensity bursts of cardio and utilizing bands, weights, and other props like yoga blocks to creatively add resistance and challenge. Despite the challenge of Hot Sculpt Pilates, Margo has found the practice helpful in recovering from injury and preventing future strain and discomfort. “After dealing with a few injuries, I've noticed that some of the movements resemble the exercises I do in physical therapy, which has been beneficial,” Margo says.
Margo loves the Hot Yoga Plus community of yogis and Pilates students ranging from beginners to aficionados, and she feels there is a place for everyone there. She is especially drawn to the friendly and encouraging nature of the instructors and appreciates that modifications are offered for each move to
cater to beginners or anyone experiencing discomfort. Margo’s favorite class is Sculpt & Yin on Sunday mornings with Whitney Jayne, which is similar to a standard Hot Sculpt Pilates class but ends with a relaxing yin yoga deep stretching series. Margo feels the combination of challenging HIIT Sculpt with prolonged deep stretching has improved her flexibility, strength, and range of motion. “The yin part of the class is also a bit meditative. I leave the class feeling relaxed and refreshed,” Margo says.
The fitness and relaxation found at Hot Yoga Plus are welcome additions to Margo’s very active and busy life. Outside the studio, Margo can often be found playing tennis or pickleball, taking her dogs on long walks, connecting with her kids over their shared love of yoga, playing Mahjong with friends, or enjoying a cocktail with her husband, Todd. She also recently launched a local chapter of a national non-profit organization dedicated to fostering connections within the Memphis community. Margo plans to continue her journey as a yogi and a Hot Sculpt Pilates student. She looks forward to taking on new challenges with the encouraging and relaxing Hot Yoga Plus community!
Hotyogaplus.com
By Maya Smith
MEMPHIS ROLLER DERBY OFFERS COMPETITIVE FITNESS ON WHEELS
Top Row from left to right: Coach Bernie, Don't Blink, Coaster Strudel, Psych Stryke, Chandler, Feral Ann, Rolling Riot, Jem, Dyl Pickle, Rosemary's Gaybee, ShoPAO, Good Egg, Exene, and Coach Spenser
Bottom from left to right: Scream Cheeze, Menace, Randi, Choke, TJ Smaxx, Foobar, Tiny Bomb, Heathen Universe, and Paul
Roller derby is fun and challenging. And it can be intense, says Kendall Olinger, the marketing director and a skater for Memphis Roller Derby (MRD).
Olinger joined the skater-owned and -operated non-profit eight years ago after moving to Memphis and seeking an athletic outlet.
“When I found MRD, I felt like I found my community,” Olinger says. “I found my thing.”
Founded in 2006, MRD is a volunteer-run organization that aims to provide affordable and accessible exercise to Memphians regardless of their skill level or demographics. Olinger says within MRD, there are opportunities for people to participate in a fun or competitive way.
MRD has two recreational teams, the Memphis Minions and the Ghost River Ghouls, that play locally against each other and rec teams associated with other leagues.
The rec teams serve as a stepping stone to the two competitive travel teams, the A-Tracks and B-Sides. Both teams travel to other cities and states to compete in the Women's Flat Track Roller Derby Southern Region.
Roller derby is a team contact sport played on an oval skate track. The objective is for the jammer to score points by lapping the blockers of the opposing team. Meanwhile, the blockers work together, using their bodies to check the jammer and try to prevent them from passing.
Olinger likens the games, known as bouts, to high-intensity interval training, as they’re played in short rounds – called jams – that last up to two minutes each. Conditioning and endurance play a big role in roller derby. Skaters also need strength, agility, and power to be successful on the track, Olinger says.
No prior skating skills or roller derby knowledge is required to get involved with MRD. The group offers skate schools throughout the year for those interested in getting started. Meeting twice a week for seven weeks, students learn basic skating skills like transitioning from skating forward to backward, balancing on one foot, and falling safely.
“Falling is inevitable,” Olinger says, who was introduced to roller derby during skate school. “You fall when you're learning because having wheels on your feet is not an easy thing to get used to on top of doing all these other skills. It’s fine. You get back up and keep trying.”
After successfully completing skate school, skaters can move on to more derby-specific classes and eventually be plugged into the league.
Olinger says coming with athletic experience and being in good shape will give beginners the upper hand, but she says it’s not a hard “must have.”
“Mental and physical toughness is something you can learn,” she says. “People can come in and discover what moving your body and being physically fit can do for them. And that’s what we’re there for.”
The next skate school begins in June. The MRD season, which runs from spring to early fall, is set to start April 19 with the team’s first home game at the Pipkin Building.
Visit memphisrollerderby.com to view the full schedule and for more information on how to get involved.
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If you've encountered any nutrition-related content lately, you've probably seen some controversy surrounding seed oils. It has been a hot-button topic for many, from social media influencers to prominent healthcare professionals.
So, what's all the hype about? Let's take a moment to consider what seed oils are, highlight some of the most common myths, and lay the facts straight to help you make sound, informed decisions about your personal nutrition.
What exactly are seed oils?
Seed oils come from different plant crops, including soybeans, corn, canola (or rapeseed), sunflower, and safflower. The refining process generally includes the following steps for seed oil production: degumming, neutralization, washing and drying, bleaching, dewaxing, and deodorizing. Each step plays a role in determining the quality, taste, and safety of the seed oil by removing contaminants and unwanted byproducts, such as waxes or natural pigments. .
UNPACKING COMMON MYTHS ASSOCIATED WITH SEED OILS
Myth #1: Seed oils cause inflammation
Seed oils are often labeled inflammatory because of their high omega-6 fatty acid content in proportion to other fatty acids. Omega-6 fatty acids are essential nutrients, meaning that our bodies cannot make them, and, therefore, they need to be consumed in the diet to maintain important biochemical functions, such as cellular activity. Some research has tied omega-6 fatty acids to inflammation in the body; however, it is important to understand the role omega-6 fatty acids play in our bodies' natural defense mechanisms and other systemic processes.
When you get hurt or sick, a cascade of biochemical reactions activates proinflammatory compounds in your body to support healing and immune function. It is commonly believed that high consumption of omega-6 fatty acids can exacerbate this process via the conversion of linoleic acid to arachidonic acid. According to a recent review article, this may be an oversimplified view of how omega-6 fatty acids function in the body. Conversion varies significantly in different cell types and among different ethnic groups, thus refuting a direct causal relationship between high omega-6 fatty acid consumption and increased inflammation. In fact, omega-6 fatty acids have been associated with improved cardiovascular health, fetal development, and multiple anti-inflammatory processes.
Myth #2: Seed oils are toxic and unhealthy.
Another common belief is that seed oils are toxic. Many critics blame the modern refining process described above for introducing noxious substances. For example, chemical processing of the seeds may include hexane-containing liquid solvents, which, though evaporated off the final oil product, could potentially be toxic if trace amounts remain. However, it is important to note that seed oils undergo rigorous quality and safety testing before distribution.
Another potential concern stems from the use of seed oils in ultra-processed foods. Because of the refining process, many seed oils are ideal for use in various food products, such as snack crackers and salad dressings. Are processed foods inherently unhealthy? In short, no. While some processed foods may have ingredients that trigger food allergies or intolerances in some, the fact that something is a processed food with seed oils doesn’t make it inherently unhealthy. Many processed foods, such as cereals, provide nutrients that otherwise might be missing from our diets if we completely avoided them!
TAKEAWAYS & TIPS WITHOUT BANNING SEED OILS
1. T ry adding more sources of omega-3 fatty acids.
While there is a lot of debate about the ideal ratio of omega-6 to omega-3 fatty acids, simply adding more food sources of omega-3s may give you the “antiinflammatory boost” you’ve been looking for. Try adding grilled salmon a few times a week or throw a few tablespoons of chia seeds into your post-workout smoothie.
2. Use refined seed oils for high-heat cooking and unrefined oils for low- or no-heat options.
Refined oils are well-suited for types of cooking that require fats with a high smoke point. Unrefined oils, like extra virgin olive oil, are better for low-heat cooking or drizzling over salads, pasta, or other dishes.
3. Embrace an “all foods fit” mentality when it comes to seed oils.
There can be a lot of fear-mongering content about food that may cause you to feel anxious. Recognizing that no single food can make or break your health can provide peace of mind and help you get the essential nutrients your body needs to function and achieve your fitness goals.
Julia Noel, MS, RD, LDN, CDCES, CIEC, 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 MemphisNutritionGroup.com for more information.
By Dale Sanford, Performance Coach
BEGINNER RACE DAY MISTAKES FOR TRIATHLETES
So, you've decided to become a triathlete. Congratulations! Now, let’s cover some classic beginner mistakes so you can avoid — or embrace — them.
1. “FORGETTING” TO TRAIN
Aside from the super sprint distance, you won’t have much fun if you don’t put in some work ahead of time. Find a coach, or at least get on a plan and train all three sports before race day. More on that below.
2. SKIPPING TRANSITION PRACTICE
T1 and T2 are where the comedy happens — have you ever tried putting shoes on wet feet? It’s like wrestling an octopus. Or maybe you’ll forget where your bike is and wander around like you lost your car at the mall. Or, like I have personally done, put on someone else’s run shoes. That was a fun day. Practice, people!
3. UNDERESTIMATING OPEN WATER SWIMMING
Pool swimming is calm, clear, and with the guidance of a nice line. Open water is not calm — chop, can’t see your hand in front of your face, and the threat of flailing limbs. Even great pool swimmers can get panicky in the open water without practice. So get in open water before race day and avoid clinging to a safety boat. Side note: that is legal as long as the boat doesn’t move you forward.
4. IGNORING NUTRITION AND HYDRATION UNTIL RACE DAY
Skipping nutrition and hydration in training and then loading up on energy gels and Gatorade on race day is a recipe for digestive disaster. Unless you want an emergency porta-potty stop, test your nutrition beforehand. Figure out what you will need for the race from a carbohydrate, water, and electrolyte standpoint based on your estimated finish time and the local weather. Then, test those amounts and products leading into the race.
5. STARTING TOO FAST
You WILL feel great at the start. But hitting the water sprinting like you’re in the Olympics is a bad strategy. Ten strokes in, you’ll wonder if you’ll be hanging on a boat. By mile two of the run, you regret every life decision. A triathlon is an endurance event, not a 100-meter dash. Pace yourself!
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
6. NEGLECTING BIKE MAINTENANCE
Nothing screams "rookie" like a race-day flat and no clue how to fix it. Or a dropped chain because "checking my bike" meant glancing at it. The most common thing the bike mechanics get race morning is a bike that isn’t shifting correctly. Don’t be that person. Learn basic maintenance, or let your local bike shop look over your bike before race day, unless you enjoy roadside meltdowns.
7. SKIPPING BRICK WORKOUTS
Running off the bike feels like your legs forgot their job. Without brick workouts, your run will be a slowmotion disaster. Train for the feeling of running on tired legs before race day. Thank me later.
8. IGNORING THE WEATHER FORECAST
You trained in perfect conditions, but race day serves torrential rain or brutal heat. Be ready for anything — Mother Nature doesn’t care how fit you are.
9. WEARING NEW GEAR ON RACE DAY
Nothing like mid-race chafing to teach you a lesson. Test everything in training unless you enjoy surprise blisters and discomfort in places you never imagined.
10. FORGETTING TO HAVE FUN
Triathlon is challenging, but remember why you signed up — to challenge yourself and accomplish something epic. Laugh at your mistakes, enjoy the ride, and most importantly — don’t forget to start your watch!
Now go out there, make some mistakes, and welcome to the family!
Hannah Grace Stoneking , Runner
23; Night Shift RN at Baptist Memorial Hospital Memphis
I f RUNNING: I love how running only requires yourself, a pair of shoes, and the road ahead. It improves my mood, clears my thoughts, and helps me manage daily stress. And it's an opportunity to meet new people!
BUCKET LIST: I've always wanted to attempt the Barkley Marathons, and the Western States 100 is up there, too!
UP NEXT: I plan to do Vol State 314 miler in July and the Barkley Fall Classic in September. I'm also planning to do the 2026 Boston Marathon now that I've qualified.
FAV FITNESS ACCOMPLISHMENT: My favorite was completing my first 50-mile race, the Big Buffalo 50, in 2023. The course was so muddy that it was tough to set any pace. Less than 10 people finished that year. But my family being there and hugging them as I finished 20 minutes before the cutoff and cried tears of joy, before I collapsed in relief and disbelief, was what made it memorable.
HOMETOWN: Arlington, TN
SPEED BUMPS: I battled anorexia growing up as a result of bullying. I became so weak the cardiologist mandated 'no running' for the sake of my heart. I was devastated by my eating disorder, but I set a goal for myself — to run my first race with a healthy heart. With help from family and friends, I fought back against bullying with the Truth of God's Word and did some intense soul-searching. I no longer allow others to dictate how I think and feel about myself, my life, and my future. And instead of running away from my failures and flaws, I allow them to teach me lessons that will contribute to my strength, resilience, independence, and betterment.
MY GROUP: Mamba Trail Runners; Bandit Coaching
FAV JAMS: "Still Unbroken" by Lynyrd Skynyrd
MOST MEMORABLE FITNESS EVENT: Running my first marathon. I faced many obstacles as a 17-year-old doing my first 26.2. However, there were so many tears of joy at the end it couldn't compare to the doubt, pain, and effort I put in the many months before to get to the finish line.
BEST EATS: Booya's. I crave their quesadillas, tortilla chips, and hot salsa!
DREAM DINNER COMPANY: Jesus. Coming face to face with Him, even just talking over supper, would be the biggest blessing of a lifetime.
GO-TO GEAR: I like Brooks Ghost for the road, HOKA Speedgoat for the trail, and Body Glide or Vaseline to prevent rubbing.
ON MY NIGHTSTAND: "Murder on the Orient Express" by Agatha Christie
INSPIRATION TO BE FIT: I want to stay fit for those I love and be a good influence as a nurse. I see so many unhealthy nurses teaching others to be healthy when they fail to lead healthy lives themselves. I also see so much illness in my job and am inspired to lead a healthy lifestyle to be there for my family and friends.
Photo by Tindall Stephens
Photo by Tindall Stephens
Anthony Dewayne Lockhart, Runner
41; Site Inspector at Shelby County Housing
I f RUNNING: I love the health benefits of running, especially how it helps me with my type 2 diabetes. It also improves my cardiovascular health and helps me maintain my weight. And I make sure none of my four kids can outrun me!
BUCKET LIST: I would like to run the Boston Marathon.
UP NEXT: The 2025 Great American River Run
FAV FITNESS ACCOMPLISHMENT: I recently completed the St. Jude Memphis Marathon® Weekend for the first time this year.
HOMETOWN: Memphis, TN
MY GROUP: I'm a member of Black Men Run and The Memphis Runners Track Club. I participate in two to three runs a week.
RECENT RACES: I completed the Little Rock Half Marathon. While I didn't place, I pushed myself and improved my previous time.
MOST MEMORABLE FITNESS EVENT: The experience of the St. Jude Memphis Marathon® Weekend.
BEST EATS: South of Beale. The blackened catfish is amazing, and I like to partner that with a Lucid Dreams drink.
DREAM DINNER COMPANY: It would be former President Barack Obama. It would be insightful to learn the basis of his leadership style. I would talk to him about his life experiences and identity and ask him where he gets his resilience.
GO-TO GEAR: My overall pick is Saucony, but we won't discuss the number of pairs I have purchased!
INSPIRATION TO BE FIT: I love to see my improvement year after year. When I first started running, I had a 14 min mile pace; I currently have a 9:10 pace and will continue to improve.
ON MY NIGHTSTAND: "Dreams from My Father: A Story of Race and Inheritance" by Barack Obama
PET PEEVE: Those who don't stay to the right when running. If you're going to slow down, always stay to the right and raise your hand.
BINGE-WATCHING: "The Rookie"
PERSONAL MOTTO: Live life, respect others, and serve to be better.
AUBIN OLIVER
32, Trainer at Burn Boot Camp
FAV WAY TO WORKOUT:
Having trainers who challenge me and members who cheer me on in a group setting energizes me.
BIGGEST FITNESS MYTH:
Cardio is the only way to lose fat, is the myth. Strength training is a sustainable, longterm approach to fat loss by building muscle and boosting metabolism, along with numerous other health benefits!
BIGGEST NUTRITION MYTH:
You have to change all of your eating habits all at once to change or see progress. Instead, take small steps towards better choices over time. Celebrate your successes and changes, and make eating/nutrition an enjoyable experience.
MY TYPICAL WORKOUT DAY:
I do 45 minutes at Burn Boot Camp! My favorite protocol is lower body strength on a day when I like to slow down and lift heavy. Athletic conditioning is my favorite protocol to drive heart rate and intensity!
MY ADVICE:
Consistency is key! Whether it’s working out or nutrition, find a way to love what you do to stay motivated and consistent.
MY FITNESS TIP:
Stay consistent, not perfect. Results come from consistent effort over time, not quick fixes. If you miss a workout or eat off plan, just get back on track.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
Dumbbells are versatile, can be used for most strength training movements, and can be incorporated into conditioning workouts.
ALWAYS IN MY GYM BAG:
My water bottle! Water goes with me EVERYWHERE so I can stay hydrated throughout the day!
MY INSPIRATION:
The people I’ve met through the Burn community. The support and encouragement is unmatched as both a member and a trainer.
MY DIET PHILOSOPHY:
Prioritize protein, water, and whole, natural foods.
MY GO-TO SNACK:
I like to have an Afterburn protein bar or shake for a quick snack that can fuel me!
MY MOTIVATION:
Being surrounded by a community that challenges me, holds me accountable, and celebrates my victories motivates me to keep showing up!
NEWBIE ADVICE:
Find a fitness routine you love, and the rest will be easy. You will make time and give energy to the things you love to do. Don’t rush the process, enjoy the journey, and celebrate the small victories.
GOALS FOR THE YEAR AHEAD:
My goal is to find consistent and sustainable ways to stay active and healthy. Burn helps me with this by making working out fun and enjoyable. I am also working on my nutrition coaching certification through Precision Nutrition to learn about best nutrition practices.
Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.
