At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.
Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.
ACCELERATE YOUR RECOVERY
THE INDUSTRY’S BEST RECOVERY TECHNOLOGY POWERED BY MIDSOUTH’S BEST ORTHOPAEDIC EXPERTS.
Don’t let an injury sideline you. Work with the specialists from Accel + Campbell Clinic to design a recovery plan based on your goals.
• State-of-the-art facility with fitness and recovery technology
• Personalized plans backed by Campbell Clinic medical team
• Detailed movement assessments to check your progress
• One-on-one support from licensed physical therapists and performance coaches
• Return to Play program to help prevent re-injury
• Proven results to help you move better, recover smarter, and live stronger
YOU WON’T FIND AN EXPERIENCE LIKE THIS ANYWHERE IN
to Request a Tour and
Amy Goode | Publisher
Amy has been passionate about growing the health and fitness community for the past 29 years. An avid athlete, she’s taken on triathlons, cycling tours, road and trail races, and checked off bucket-list marathons in Chicago and New York City. She’s equally enthusiastic about Hot Pilates, which keeps her grounded and strong. When she’s not training or publishing, Amy loves exploring Memphis’ food scene in search of the city’s tastiest guilty pleasures.
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 | Social Media Editor
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.
HOLIDAY BEAUTY & BODY SHOWCASE SERIES
Holiday Beauty & Body Showcase
Saturday, December 6 | 10 AM – 3 PM
• Mistletoe Mini Facial – Only $60
• Over $25,000 in Giveaways (Products • Services • Treatments)
• Complimentary Body Treatments featuring the Venus Bliss Medical Gym
• Live Q&A: Discover the latest in aesthetic and wellness treatments
• Guest Vendors / Holiday Shopping
• Plus — 20% OFF All Aesthetic Services & Skincare Products!
Jingles & Jeuveau
Saturday, December 13 10 AM – 2 PM
• Jeuveau only $10.50/unit 100 units for $985 — bank your units for 2026!
• Walk-ins Welcome
• Skincare Specials
• Complimentary B12 Injections
• Gift Card Specials: Get 20% added value from De La Belle
Holiday Glow Day
Saturday, December 20 10 AM – 2 PM
• Glo-N-Go Facials – Only $69
• Free Skincare Gift with Purchase
• Gift Certificates: Buy a gift card and we’ll add 20% value from De La Belle!
• Complimentary Skincare Consultations
• Stocking Stuffers – 15% OFF
By Shlomit Ovadia
Be Still Health and Wellness Spa Brings
Holistic
Recovery to Germantown
Be Still Health and Wellness Spa recently opened its doors at 9087 Poplar Ave., Suite 107, offering Germantown a new approach to holistic recovery and selfcare. The spa blends advanced technology with a warm, community-centered environment designed to help guests pause, heal, and restore balance.
Founded by David Nugent, a former NFL defensive lineman and Super Bowl Champion with the New England Patriots, Be Still was born from his own wellness transformation. After more than two decades of intense training and nearly 20 years in medical sales, David began to feel the toll on his body. “My body became so inflamed and my energy was depleted,” he recalls. “At 46, it affected every aspect of my life — including my ability to play freely with my four young children. That was a turning point for me, and I knew I had to make a change.”
After researching natural ways to reduce pain and inflammation, David discovered a local recovery center offering cryotherapy and signed up for a three-pack. “After just a few sessions, I felt incredible,” he says. “I added sauna and compression therapy to my daily cryotherapy regimen, and it changed my life completely.”
The physical healing also had a spiritual component for David. During his daily compression therapy sessions, he read the Bible. David came across Psalm 46:10, which states, "Be still, and know that I am God." This verse inspired the spa’s name and guides its mission to rest and restore.
Be Still Health and Wellness Spa offers a comprehensive menu of services, including cryotherapy and localized cryotherapy, infrared sauna, red light and salt therapy, contrast therapy, cold plunge, compression, oxygen, and vibration plate. The spa also provides massage therapy, standard and advanced aesthetics such as
Hydrafacials, Morpheus8, IPL, and spider vein treatments, as well as body contouring and EMS(electrical muscle stimulation).
The spa welcomes clients of all ages and backgrounds. “Everyone experiences pain at some point in life, and we all share the same desire to feel better,” David explains. “Our equipment is state-of-theart, but it’s our staff that truly sets us apart. They all genuinely care about every client’s wellness journey.”
Membership options include daily onesession, multi-session, and unlimited plans, with family memberships and discounts for youth and first responders. Members also receive exclusive pricing on massages, aesthetics, localized cryotherapy, and retail products, while non-members can book sessions a la carte and in packages.
Since embracing the same healing modalities now offered at Be Still, David has lost 30 pounds, regained mobility,
eliminated chronic pain, and even boosted his testosterone naturally. “These natural therapies reenergized me and have opened an exciting new chapter in my life,” he says. “I want others to know there are alternatives to medicine that can help you feel your best.”
Beyond pain relief, Be Still’s therapies support skin and respiratory health, collagen production, and overall healing from the inside out. “Our mission is to help people become the best version of themselves — physically, mentally, and spiritually,” David says. “The other day, I looked around our lobby and saw a dentist, teacher, police officer, nurse, pastor, and a couple of high school athletes. It’s so rewarding to see such a diverse group come together in pursuit of wellness at Be Still.”
For more information, call 901.236.7800, visit bestillhealthandwellnessspa.com or follow @bestillhealthandwellnessspa on Instagram.
From packed parking lots to last-minute gift runs, the holiday season has a way of taking over. Luckily, BMW gives you the comfort, confidence and control to take it all back.
The BMW X3’s adventure-ready agility is built for wherever the holidays take you. Confident and connected, the effortless power of the X5 makes it easy to take on the season. And the iconic 3 Series is an exhilarating escape from the noise.
Contact a Client Advisor at Roadshow BMW to learn more about exceptional offers now on select models at The BMW Road Home Sales Event through January 2nd. BMW. The Ultimate Driving Machine.®
BMW
GYM 11 Announces Grand Opening
A new era of fitness is coming to the community with the opening of GYM 11 (Eleven), set to officially open its doors on January 10, 2026. Designed to inspire, motivate, and elevate every member, GYM 11 promises a high-energy environment equipped to help individuals push past their limits and achieve their goals.
Created with the vision of providing a space where anyone — whether training independently or under professional guidance — can thrive, GYM 11 brings together top-tier equipment, expert trainers, and a welcoming atmosphere for all fitness levels.
A Fitness Experience Like No Other
GYM 11 sets itself apart with:
• Premium equipment from Arsenal Strength, Booty Builder, Matrix, True, and more
• A clean, supportive, and energetic environment
• A s taff dedicated to motivating members and creating a positive experience from the moment they walk in
Whether you're new to fitness, a busy professional, an aspiring athlete, or a seasoned competitor, GYM 11 is built to meet your needs.
Programs, Services & Amenities
Members will have access to a full suite of offerings, including:
• Personal training
• Group classes
• Nutrition guidance
• Recovery services
• Chiropractic services
• Day passes
• InBody scans
Signature training programs include glutefocused classes, quad-focused sessions, HIIT workouts, and posing classes for both men and women preparing for competition.
Grand Opening Event
The community is invited to celebrate the grand opening on January 10 with:
• A live DJ
• Giveaways
• Ribbon-cutting ceremony
• E xclusive discounts on personal training packages
Opening Promotions
A special Founders Membership Plan is available for those who enroll during the pre-sale period through December 31, 2025.
The first 50 members can enjoy their first month for just $11 using the promo code FIRST50.
Learn More & Join Today
Sign up online at: Gymelevenbbd.com
For questions or media inquiries, contact owner Daavon by texting 901.552.6065 or emailing bodybydaavon@gmail.com.
By John Redmond, MSN, APRN, PMHNP-BC
Battling Depression: Innovation that Heals
Depression affects millions of Americans each year, often blurring joy, motivation, and energy from everyday life. While traditional antidepressants work for some, many continue to struggle despite multiple medication trials. Fortunately, new evidence-based therapies are offering real hope and lasting results for those living with treatment-resistant depression.
Q&A with Pathways to Wellness
What is depression, and how does it impact my life?
Depression and anxiety often go hand-inhand. They can affect the way we think, feel, and function in daily life. Symptoms may include sadness, lack of enjoyment, tension, worry, fear, and overthinking. These feelings can make even simple tasks feel overwhelming — but effective treatments are available.
What can I do when multiple medications have failed?
Innovative treatments are now available that provide quicker, longer-term relief for depression and anxiety. These include Transcranial Magnetic Stimulation (TMS) and Spravato (Esketamine) therapy — both proven to help patients who haven’t responded to traditional antidepressants.
How do I know if I’m a candidate for TMS or Spravato?
“Treatment-resistant depression” sounds intimidating, but it simply means that two or more antidepressants have failed to provide relief. In fact, nearly 31% of depression cases fall into this category. Our mental health professionals take a personalized approach, tailoring each treatment plan to your individual needs and history.
When will I see results?
Many patients report noticeable improvement in depressive symptoms within their first three Spravato treatments — a revolutionary development that brings hope to those struggling with chronic depression.
TMS treatment has shown a 63% remission rate, and about 90% of patients report at least a 50% reduction in symptoms. These outcomes are helping patients reclaim their quality of life.
What makes these treatments different from traditional antidepressants?
Unlike oral medications that affect the body systemically, TMS and Spravato
target specific areas of the brain responsible for mood regulation. This precision makes them highly effective for patients who haven’t responded to other forms of therapy, offering a more direct path to healing.
Are these treatments safe? What should I expect during a session?
Both TMS and Spravato are FDA-approved and administered under professional supervision.
Transcranial Magnetic Stimulation (TMS) is a non-invasive and pain-free procedure that uses magnetic pulses to stimulate areas of the brain involved in mood regulation. Each session typically lasts about 20–40 minutes, and patients remain awake, alert, and able to return to their usual activities immediately afterward. Most people describe the sensation as a light tapping on the scalp rather than pain.
Spravato (esketamine) is delivered as a nasal spray in a comfortable, controlled environment at the clinic. After administration, patients relax under observation for about two hours while trained medical staff monitor their response. Temporary side effects, such as dizziness or mild dissociation, can occur but usually fade quickly. Most patients can resume normal activities later the same day once the effects wear off.
For more information or to make an appointment, visit Pathwaystoday.com or call 901.878.3332.
John Redmond, MSN,
APRN,
By Brandon Walley, O.D.
Improving Dry Eyes with Tixel-i®
If your eyes constantly feel dry, gritty, or tired, especially after long hours on screens, you’re not alone. Millions of people experience chronic dry eye, a condition that’s becoming more common in our digital world. While most people think of eye drops as their only source of relief, a new technology called Tixel-i is quietly transforming how we treat this frustrating problem.
What exactly is Tixel-i?
Tixel-i is a non-invasive, heat-based treatment that helps restore the health of the oil glands in your eyelids. These glands keep your tears stable and comfortable. They are called Meibomian glands, and they often get clogged up and inflamed over time, especially with prolonged screen time. When these glands are clogged, it can lead to burning, watering, and scratchy eyes that most people equate with dry eye.
Unlike other therapies, Tixel-i doesn’t use lasers or intense light. Instead, it relies on a gentle, thermo-mechanical energy system. A small handpiece with a grid of tiny titanium tips briefly touches the skin around the eyes, transferring controlled heat in milliseconds. This precise warmth stimulates natural healing, improves oil flow, and helps rejuvenate the skin on the eyelids.
A treatment that fits into real life
Sessions typically take less than 15 minutes and require no downtime. Patients might feel a bit of warmth or mild redness right after, but most return to their day as usual: no eye shields, no recovery days, no hiding behind sunglasses. Over the next few weeks, you will experience reduced dryness and even a refreshed look to the skin around your eyes.
People love that it’s quick, comfortable, and gives real results without the mess of daily drops. It’s addressing the most common root cause of dry eye, not just masking the symptoms.
Why Tixel-i stands out
Traditional dry-eye treatments focus on adding moisture to the eye’s surface. Tixel-i takes a different approach: it helps the body restore its natural tear film by reviving the eyelid’s own oil production. That means longer-lasting comfort, fewer flare-ups, and less dependency on artificial tears.
What’s even more exciting is that patients often notice secondary benefits, such as tighter skin, fewer fine lines, and reduced puffiness around the eyes. It’s wellness and aesthetics in one.
In fact, it is the only FDA-approved treatment for Meibomian Gland Dysfunction, and is safe for all skin types, unlike other dry eye therapies, which can’t be done on certain skin types.
The bottom line
Our eyes were never designed for 10-hour screen days, but with innovations like Tixel-i, there’s finally a modern solution for modern eyes. Whether you’re a busy professional, an athlete, or just someone who wants to see and feel your best, this simple treatment could be what you have been looking for.
If you are interested in learning more about this new technology, scan the QR code below to watch a more detailed video of Dr. Walley explaining how it works.
Don’t Let Essential Tremor Take Away Your Independence
If tremors make it difficult to eat, write, or get dressed, you’re not alone, and you don’t have to live that way.
Essential tremor can affect daily life and confidence. MR-guided focused ultrasound — a proven, incisionless treatment — can help.
In 2025, our team at Regional One Health celebrated two major milestones: the fifth anniversary of becoming the first hospital in Tennessee to offer this treatment and the treatment of our 300th patient. These achievements make us one of the most experienced MR-guided focused ultrasound teams in the region.
We’d like to share that experience by answering the main questions we hear from patients.
Is MR-guided focused ultrasound a surgery?
It is an outpatient procedure that does not require an incision, general anesthesia, or an overnight hospital stay.
Using MRI guidance, your physician precisely targets the small area of the brain responsible for tremor. Concentrated sound waves create a tiny, controlled lesion that interrupts the abnormal signals causing the shaking.
You are awake throughout the procedure, and most patients go home within about three hours.
How do I find out if I’m eligible?
We determine eligibility during your consultation. You may qualify if you:
• A re 22 years or older with a confirmed diagnosis of essential tremor
• Have tried at least two medications without enough relief, or have experienced unwanted side effects
• Complete a CT scan of your skull to make sure the bone density and shape allow the ultrasound energy to safely and effectively reach the target
Why do I have to shave my head
before the procedure?
Ultrasound energy travels best through water, not air.
A smooth scalp and a silicone cap ensure consistent contact, allowing ultrasound waves to reach the target safely and effectively. Hair can trap air bubbles, which may block or reflect energy, so shaving is important for accuracy and safety.
Am
I
in the MRI the whole time?
Your treatment table moves in and out of the MRI, and you will only be inside the scanner from your head to your mid-torso.
The longest you will be in the scanner at once is up to 15 minutes to obtain imaging before the procedure begins.
During energy delivery, you are typically in the scanner for 60-120 seconds at a time.
Is it possible that the ultrasound waves will miss the target?
This is extremely rare. MRI guidance provides a real-time view of the brain, allowing us to target the treatment area with precision.
Throughout the procedure, we test you to confirm that tremor improvement is occurring. That lets us fine-tune the treatment as needed.
What if I have a tremor in both hands?
Focused ultrasound is FDA-approved to treat both sides of the brain, one side at a time. If your first treatment is successful and you do not experience significant side effects, we can perform the second treatment after at least nine months.
Does insurance cover the procedure?
Medicare covers focused ultrasound under Part B in all 50 states. Most private insurance plans also provide coverage. Our team will help review your benefits, and you can contact your insurance provider for coverage details.
The MR-guided focused ultrasound program at Regional One Health is led by neurosurgeons (L to R) Benjamin Carroll, MD; Jonathan Pomeraniec, MD; and Doug Taylor, MD.
To find out if you may be a candidate for treatment, visit Regionalonehealth.org/fus or call 901.515.3635.
By Zoe Harrison
PEPTIDES The Next Frontier in Wellness
There’s a new buzzword taking over the health and fitness world: peptides. Peptides are touted for everything from faster recovery to sharper cognition to weight-loss support. But are they truly the next breakthrough in regenerative medicine?
To cut through the noise, we turned to Dr. Susan Murrmann, a Memphis-based peptide specialist at McDonald Murrmann Center for Wellness and Health, who has been on the front line of this emerging field. Dr. Murrmann is certified by the American Board of Anti-Aging/ Regenerative Medicine and the American Academy of Anti-Aging and Functional Medicine, holds a Peptide Certification, and is certified in Longevity and Fasting Medicine.
She explains that peptides are simply short chains of amino acids, the foundational elements that build our proteins, cells, and tissues. Our bodies naturally produce them, but production declines as we age. “Think of them like tiny drones,” she says. “They deliver a very specific message to a specific cell to turn on or support a function, whether that’s healing tissue, improving metabolism, or helping the brain recover.”
Evidence of peptides’ power is well known, as seen in GLP-1 medications such as semaglutide, developed initially to target gut hormones but now famous for their weight-loss benefits. “We’re realizing that when you target a single hormone in the gut, you influence far more than appetite,” Dr. Murrmann says. “Gut health is tied to the immune system and communication with the brain, so the ripple effects expand to heart health, inflammation, and even dementia intervention.” It’s a glimpse into what peptides can do: targeted therapies with wide-reaching benefits.
The applications of peptides in the wellness space extend far beyond weight management. The peptide BPC-157 is known in the athletic world for aiding joint and muscle recovery while also healing the gut. Another peptide, AOD9604, specifically targets visceral belly fat and can complement GLP-1 therapy or even metformin, a naturally derived pharmaceutical used for metabolic health. There are peptides for collagen production, sexual function, neuroprotection, and cellular longevity, “and that’s just the tip of the iceberg,” Dr. Murrmann says.
Dr. Murrmann emphasizes the importance of consulting a medical professional before beginning peptide treatment, rather than self-prescribing or ordering peptides online.
“You truly have no idea what you’re getting,” she warns. “Doctors will help to determine proper sourcing, dosing, and medical monitoring. You need someone who understands how they work and how they interact with your body.”
That’s where her expertise comes in. Her clinic designs personalized peptide protocols based on lab testing, health goals, and careful oversight, especially for patients with hormonal sensitivities. “The right peptides can change lives,” she says. “But done incorrectly, at best they don’t work, and at worst, they can put someone in danger.”
So are peptides the next age-defying medical marvel? Dr. Murrmann believes they represent a major step forward in longevity and regenerative health, provided they’re used responsibly, with expert guidance and trusted sourcing. “We finally have tools that help the body heal, instead of just masking symptoms,” she says. “That’s the future of medicine.”
For more information or to schedule a consultation with Dr. Susan Murrmann, visit Mmcwh360.com.
Physician-led, advanced, personalized, science-backed therapies and a full 360° approach to help you feel energized, balanced, and strong.
From peptide therapy and hormone optimization to comprehensive wellness and aesthetics - you plan is designed around you.
Dr. Heather Donato MD, FACOG
Dr. Mary McDonald MD, FACOG
Dr. Susan G. Murrmann MD, FACOG, FAAMFM, ABAARM
By Wil McGriff, O.D.
WINTER EYES
Protect Your Vision from Cold Weather
Dry Eyes
Winter air is dry indoors and outdoors, making dry eye symptoms more noticeable. Furnaces lower the humidity, and fireplaces add smoke and irritants. Switching to winter bedding and clothing can also stir up dust. Together, these factors leave eyes feeling gritty, irritated, and red.
To stay comfortable, use a humidifier at home, and make sure warm air from heaters isn’t blowing directly on your face — whether you’re at home, work, or in the car. Artificial tears and anti-allergy drops can ease irritation, but ask your eye doctor which ones are best for your symptoms.
Wind Burn
Cold wind can strip moisture and protective oils from your skin — and your eyes. Tears are essential for clear vision and for protecting the eye’s surface, but wind speeds up evaporation, leading to dryness, blurry vision, and pain. This often triggers reflex tearing, but those watery tears don’t actually rehydrate or heal the eyes.
The best defense is prevention: wear wraparound sunglasses or frames with side shields to block wind exposure. If windburn occurs, a high-quality artificial tear will restore moisture to the eye while it heals, which usually takes just a few days.
Snow Glare & Snow Blindness
Yes, your eyes can get sunburned in winter. Fresh snow reflects up to 88% of UV light, far more than water or sand, which increases the risk of UV damage to the eyes.
The solution is simple: sunglasses. In winter, choose wraparound styles to protect from both UV exposure and wind. Pair them with sunscreen, long sleeves, and a brimmed hat for full protection.
Digital Eye Strain
Colder months often mean more screen time. That can lead to eye fatigue, dryness, and even headaches. The “20/20/20 rule” helps: every 20 minutes, look 20 feet away for 20 seconds.
Because people blink less while on screens, “blink breaks” can also help — forcefully blink five times every half hour. Keeping artificial tears at your desk or near your TV remote is a simple way to remind yourself to use them morning, midday, and evening.
If headaches persist, see your eye doctor. You may need a new prescription or an evaluation of how well your eyes work together.
Winter Flare-Ups: Blepharitis & Ocular Rosacea
Blepharitis is inflammation of the eyelid margin and causes redness, swelling, and debris in the lashes. Winter often triggers flare-ups because dry air, allergies, and windburn all add to irritation, worsening the condition.
Ocular rosacea — an autoimmune disorder — can also inflame the eyelids and create similar symptoms, including burning, stinging, blurry vision, and an increased risk of styes.
Treatment depends on the cause. For dryeye-related blepharitis, use artificial tears
and warm compresses to help your eyes produce healthy oils. Allergy or infectionrelated cases may require medication. For ocular rosacea, treatments may include anti-inflammatory therapies or in-office procedures.
To prevent flare-ups, stay consistent with your dry-eye routine, keep lids clean with over-the-counter eyelid cleansers like Ocusoft, Oust, or Cliradex, and use cool compresses for sudden inflammation. Your eye doctor can guide you toward the right regimen.
Contact Lens Discomfort
Contact lenses can become less comfortable as winter dryness increases. Look for “contact-lens safe” or “rewetting” drops that are designed for use while lenses are in. Use them on a schedule — three or four times a day — rather than waiting until your eyes feel dry.
Good hygiene is also essential: don’t sleep in your lenses; replace them as directed; use fresh solution nightly; and never wear them while swimming or showering. Overwearing lenses can make winter irritation dramatically worse.
The One Thing Most People Forget
The simplest step to protecting your eyes during winter? Visit your eye doctor. A routine exam can identify dryness, irritation, or early signs of other conditions, and your doctor can recommend personalized treatments to keep your eyes comfortable throughout the season.
Contact Lens Success Begins with the Right Fit
By Shlomit Ovadia
The Doctor Who Wants to Reverse the Disease Process, Not Just Manage It
When Dr. Kaushal Kalra began his medical career 15 years ago, he thought success meant helping as many patients as possible symptomatically manage their chronic conditions. But after just one year, Kaushal found himself gaining weight, suffering daily headaches, and inching towards diabetes and burnout, the same symptoms as his patients. It jump-started his journey towards embodying the healthy lifestyle he was so adamantly proposing to others.
“Here I was, telling my patients how to live healthier lives while ignoring my own,” he recalls. “I realized medicine had to be about more than managing disease; it had to be about reversing it.”
That realization became the foundation of Health 360º Wellness Clinic, a Memphisbased physician-led practice devoted to preventative, personalized, and integrated care.
Over the years working as a primary care physician, Kaushal began noticing patterns: despite advancements in technology, testing, and medicine, more and more people were developing chronic diseases, including diabetes, hypertension, cancer, anxiety, depression, and obesity.
“Hospitals and fitness centers are saving lives, so why aren’t we talking to each other?” he recalls wondering. “Health 360º Wellness Clinic bridges the gap between healthcare and fitness.”
Health 360º takes a patient-centered, scientifically integrated approach to understand the whole of an individual — mind, body, and energy. For that reason, their testing covers everything from body composition and indirect calorimetry to VO2 max, cardio-pulmonary fitness tests, blood work, and gut microbiome analysis, along with personalized nutrition, exercise, and breathwork training, both onsite and off. Their new location, opening January 2026, will include an expanded medicalfitness center to bring all these services together under one roof.
“We run on the PRO model,” Kaushal explains of their approach, “Prevention, Reversing chronic disease, and Optimizing health.” The practice has had great success across the board, particularly in reversing diabetes and treating fatigue, fibromyalgia, anxiety, depression, and hypertension, in addition to optimizing athletic performance in otherwise healthy individuals.
In Shelby County, 70% of the residents are overweight, 42% have obesity, one in seven have diabetes, and one in twelve have heart disease. “Our model integrates medical economics into preventive care — investing in disease reversal early to reduce the overall healthcare burden and improve quality of life,” he explains.
The four pillars of wellness at Health 360º are nutrition, movement, sleep, and emotional regulation — the latter playing a larger role than people imagine. “This subjective measure directly links to chronic problems in the heart, kidneys, and liver through signals from the brain, leaving people at higher risk for disease if they struggle to handle emotions.”
For that reason, Health 360º's training involves helping patients recognize how subtle changes in their breathing patterns can influence their energy and focus. “This isn’t voodoo medicine anymore; we now have science to support it.” Studies on techniques such as alternate nostril and box breathing show that these methods can reduce the body’s sympathetic load, which, if left unchecked, can contribute to serious long-term health complications.
His mission is simple yet revolutionary: to help people move off medications unless necessary. “Ninety percent of what we see in medicine today is preventable,” he says. “If we can understand a person biologically, psychologically, and socially, we can truly change the trajectory of their health. That is where true healing begins.” Wellnessclinicmemphis.com
Schedule an appointment today: 901.494.6066
IG: health360wellnessclinic
New year, new possibilities! More than one-third of our community is at higher risk of life-threatening conditions due to obesity. Whether you want to lose some extra weight, try healthier recipes or live a more active lifestyle, Healthier 901 is here to help. Join us in the 1,000,000-pound challenge and help build a healthier Mid-South. Download our free wellness app to track your progress, find events, access discounts and more – all at no cost.
By Patricia Sarmiento
The Family Investment Guide to Self-Care That Actually Works
Life moves faster than it used to — screens everywhere, endless to-dos, and family dinners that happen between meetings. But family wellbeing isn’t built on productivity alone; it’s built on sustainable self-care. Self-care isn’t selfish. It’s a strategic investment in energy, connection, and health — one that pays dividends across generations.
Families who intentionally invest in shared well-being (sleep, food, time, and connection) report higher satisfaction and lower stress. Think of self-care as an ongoing portfolio: balance physical health, emotional bonds, and financial wellness together.
Quick Snapshot of Family Self-Care Investments
PHYSICAL Walk after dinner 3×/week Join a family sports league Better mood + fitness
EMOTIONAL Gratitude texts or notes Family therapy check-ins Stronger bonds
FINANCIAL Shared budgeting app Family savings goals for vacations Reduced stress
DIGITAL “No-phone” meal zone Monthly screen-free day Restored attention
REST Consistent bedtime 1 day/month full recharge (no chores) Real recovery time
— Family Self-Care, Decoded
Q1: ISN’T SELF-CARE JUST FOR INDIVIDUALS?
Not anymore. Family-level care — shared meals, mindful time, financial planning — strengthens everyone’s baseline well-being.
Q2: HOW DO WE MAKE TIME FOR IT?
Stack it onto what already exists. For example, stretch together while watching TV, or add a walk before dessert.
Q3: WHAT ABOUT KIDS WHO RESIST “WELLNESS STUFF”?
Make it playful. Turn meal prep into a game, or let kids pick weekend adventures.
Q4: DOES IT HAVE TO BE EXPENSIVE?
Not at all. The most powerful habits — rest, gratitude, healthy food — cost little and yield high return.
The Fuel Behind Family Energy — Prioritizing Healthy Eating
Healthy eating is a form of self-respect that sustains the entire household. Rather than reaching for chips during the day, keep fruit, sliced veggies, or nuts visible and ready. These simple swaps help curb fatigue and steady blood sugar. Families that focus on prioritizing healthy eating tend to report better concentration and fewer mood dips — a quiet but lasting energy advantage.
How-To Checklist:
Build Your Family Self-Care Portfolio
Audit Your Week – Identify what drains vs. restores energy.
Pick One Domain – Physical, emotional, financial, or digital.
Start Micro – Swap one small habit this week.
Create Rituals – Regular family walks, Sunday resets, or “no-work nights.”
Track Energy, Not Perfection – Ask weekly: “What made us feel good?”
Rotate Roles – Let each family member lead one wellness idea monthly.
Spotlight Section: Small Tool, Big Ripple
One underrated helper is a habit-tracking app like Habitica. It gamifies routines so brushing, stretching, or meal planning feels like a shared quest — literally turning wellness into teamwork.
When families treat self-care as a shared responsibility — not a luxury — they build resilience that lasts beyond busy seasons. Every intentional meal, walk, and laugh adds compound interest to the family’s emotional and physical balance sheet. A thriving family doesn’t happen by accident; it’s built through small, consistent acts of collective care. Invest now — in your routines, your rest, and your relationships — and watch how those returns quietly shape a better life together.
Strength, Support, New Beginnings
For 40 years, MOGA has walked beside women in every
Take time for your health. Schedule your appointment today.
Dr. Katherine Watson
Unlock Your Natural Glow: Why
PRP and Erbium Fractional are the Perfect Rejuvenation Pair
Our gift to you this December: A treatment of your own PRP (platelet rich plasma) with any Light or Deep Fotonal Erbium Fractional package! PRP and fractional is a wonderful way to rejuvenate your face, neck and chest naturally!
ARE THE TIDES TURNING IN AESTHETICS?
With the incredible technology available today — from advanced laser rejuvenation and regenerative therapies to natural bio-stimulators like PRP — there are always options for people who want a more natural path to aging gracefully.
At Ashtoria Aesthetics & Wellness, we proudly offer a full spectrum of solutions — including fillers for those who choose that route — because beauty and wellness are not one-size-fits-all.
The pendulum for many is swinging back toward authenticity, harmony, and honoring individuality — and we celebrate that shift.
One of the greatest responsibilities we have as providers is to honor the person before us — to listen deeply, educate thoroughly, and provide honest options with both advantages and limitations clearly outlined. Then, we must respect their choice.
Whether someone prefers a natural regenerative approach or strategic enhancement with filler, both deserve equal respect and artistry.
Helping people feel confident in ways that align with their values isn’t just good care — it’s ethical care.
At Ashtoria, we meet you where you are — with integrity, compassion, and personalized solutions designed to enhance your unique beauty from the inside out.
What are your goals? Call 901-310-3530 to book your one hour consult! — Valerie and the Ashtoria Team
Valerie Monismith,RN owner
Serving Collierville & beyond since 2015
Open Monday - Saturday, by appointment only
Carriage Crossing | 4630 Merchants Park Circle #703 901-310-3530 | ashtoria.com | @ashtoriaaesthetics
By Zoe Harrison
Photo by Tindall Stephens
The Ultimate Running Machines
Balancing careers, family life, and personal well-being can feel like its own endurance event. For three colleagues from Roadshow BMW on Germantown Parkway, the literal finish line ahead is helping them find strength and community.
General Manager Karen Dawson, alongside teammates Eric Frey (shop foreman) and David Adamski (Master Technician and Team Leader), will represent the Memphis dealership on December 14 at the BMW Dallas Marathon Weekend, with David and Eric taking on the full marathon and Karen racing the half. What began as a casual conversation in the shop soon turned into a commitment to push beyond comfort zones, support one another, and show what’s possible with the right team at your back.
Karen never considered herself a long-distance runner until recently. After a complicated birth and a stressful NICU stay with her youngest, who she calls her miracle baby, she found running to be both healing and empowering.
“I ran my first half-marathon 11 months after Ethan was born,” she says. “After everything he endured, I felt like if he could fight through 58 days in the NICU, I could do something hard too.” She finished that St. Jude half-marathon in December 2024 at 37, proving to herself she could accomplish something brand new. For Karen, running now doubles as her exercise and therapy, especially with two toddlers at home.
“Sundays are my big running day. It’s my time to focus on myself for a few hours a week, and it makes me a better wife, mom, colleague, and leader,” she says. And I’m so grateful that my husband, Larry, is my biggest supporter and doesn’t hesitate when I need to leave to train or race.
Eric has been running seriously since his late 20s. At 45, he still picks a major goal race each year, this one being Dallas. He recently paced at the St. Jude Marathon and has set his sights on a sub-three-hour finish for the full marathon. “The training is hard mentally and physically,” he admits. “But I’ve never once felt worse after a workout. You always feel better after taking some time for yourself and moving your body.” Eric appreciates that Roadshow BMW is so close to Shelby Farms Park and enjoys the convenience of running or biking the
Greenline to work. Eric also gets his miles in at track night with Paul Sax at the University of Memphis and with Breakaway Running Group. Eric loves that his wife, Amber, and his daughter, Ruby, are his biggest cheerleaders!
David didn’t start running until he moved to Memphis 25 years ago, first for social 5Ks, then half marathons, and now ultradistance events. He’s completed challenging 100-mile races and runs with the Mamba Trail Runners and Collierville Run Club. David also trains with Gibson Kelley at Bandit Coaching, who helps him to develop a training plan that balances intensity around his life as a husband and dad of three. This Dallas race will actually be his first official marathon. “For me, running is a stress reliever,” he says. “It’s time in nature and time to clear my mind,” David says.
On November 8, David completed the Mamba 100 Miler ultramarathon, finishing third overall among males in an impressive 19 hours and 6 minutes. A testament to their friendship and mutual support, Eric went out and paced David in his final stretch of the race. David says his wife, Bethany, is the one who’s really working hard, taking on all the hard work at home with their three daughters when he's away for extensive periods to train or race.
Karen, Eric, and David all describe the same juggling act: early wake-ups, late-night miles, weekend long runs that require understanding partners and flexible family schedules. Retail life, especially in the auto industry, can be demanding. Karen actively encourages her team to move their bodies when work pressure rises. “One of the first questions I ask when someone seems overwhelmed is, 'When is the last time you exercised?”', she says. “We get so caught up in obligations. Prioritizing health improves everything else.”
The BMW Dallas Marathon on December 14 is more than a race day — it’s a celebration of commitment, community, and grit. The Roadshow team is excited to run in BMW’s signature marathon event, represent their dealership, and return home stronger. As Karen puts it, “If you have a plan and support, goals like this become 100% achievable. Setting goals outside of work and parenting reminds you who you are, and what you are capable of.”
UNBREAKABLE SPIRIT
At 41, Keia Goode has faced more than most will in a lifetime: homelessness, professional cheerleading, brain surgery, parenthood, and radiation. Yet nothing in her bright smile or kind demeanor reveals the challenges she’s overcome.
Fourteen years ago, just twenty-four hours after giving birth to her first child, Keia experienced a grand mal seizure, now called a tonic-clonic seizure. The frightening episode ultimately saved her life. Tests revealed an orange-sized tumor in her frontal lobe that had been silently growing for a decade.
“I had migraines, but doctors told me to drink water and not stress,” she recalls. A lifelong athlete, Keia had been a varsity cheer captain in both high school and college. “It was important to me to stay healthy and fit.”
As one of four daughters raised by a single mother who worked two jobs, Keia learned resilience early. “We were homeless a few times, would go without food often, used candles because we couldn’t afford electricity, and washed our clothes in the tub,” she says. “It was important to my mother that we continued to thrive.”
Doctors couldn’t remove the entire tumor during the surgery, but Keia refused to slow down. Just six weeks later, she was back at work. “Getting back helped me move forward and not let my circumstances bring me down,” she says.
Two years later, after welcoming her second child, Keia learned the tumor had returned. This time, doctors recommended a gamma knife procedure, using beams of gamma radiation to target the tumor while she remained awake, attached to the table through screws in her skull. “It was terrifying,” she admits. “When doctors told me I had almost lost all of my motor function, I knew I needed to keep moving forward, physically and mentally.”
Cole Pain Therapy Group
Relieving pain. Restoring lives.
As her body healed, Keia felt drawn back to one of her first passions: professional cheerleading. “I thought I’d just be a mom and work my job,” she says. “But I needed to do something for me.”
With two young children, one brain surgery, and radiation therapy behind her, and teammates over 10 years her junior, Keia began training. She turned chores into workouts and ran around with her son after dropping her daughter at school. “He’d say, ‘Move your booty,’ and I’d tell him, ‘I’m almost there,’” ditching the stroller to carry him on her shoulders for added weight. As he grew bigger, she grew stronger, until his first day of preschool.
“It was something I had to check off my list,” she says. “I kept my goals in mind, stayed positive, and never took failure as an excuse to stop.”
Keia went on to cheer professionally for the San Diego Gulls Hockey Team and the San Diego Guardians for two seasons. “I loved the crowd interaction and seeing children light up at the games,” she says. “It meant a lot when moms told me they wished they could look like that. I’d tell them, ‘I’m a mom too — we’re the same age.’ I wanted them to see what’s possible.”
Through it all, Keia credits her husband and partner of 24 years for his unwavering support — but says her motivation comes from within. “I always wanted more for myself than what I came from,” she explains. “That helped me persevere. I didn’t want to blame anyone. I just wanted to show what’s possible.”
Today, Keia continues to stay active with daily, 15-minute workouts and a simple rule: movement counts, no matter what. “When I sweep, I crunch my core; when I do laundry, I lift,” she says.
Keia Goode is proof that strength is not only built in the gym, but in everyday moments, and in the decision to see the good in everything.
When pain slows you down, it places limits on your life.
Our team has been relieving pain and restoring lives for over 40 years.
We provide customized chiropractic solutions to free you
from pain’s limitations, to move well, and to feel healthier for life.
By Zoe Harrison
REDEFINING INTEGRATIVE MENTAL HEALTH CARE
At Pathways to Wellness, mental health isn’t treated as an isolated condition, but is viewed as a reflection of the entire body and mind working together. For Heather Fesperman, MSN, NP, the whole-person approach is her professional philosophy and the foundation of her own personal health consciousness.
As the clinic’s Executive Director of Clinical Services, Heather supervises a team of mental health nurse practitioners and helps guide their mission to treat patients with compassionate, comprehensive care. Her passion for mental health was shaped long before she entered the field. “If you’ve ever felt low or stressed and found a way through any sort of darkness, it makes you more compassionate,” she says. Her years as an RN in palliative care, hematology, oncology, and intensive care showed her just how deeply the body and mind are connected. “You see firsthand how deficits in the body affect the mind,” Heather says.
That belief is why she gravitated toward Pathways to Wellness, a clinic known for blending traditional psychiatric care with interventional and holistic therapies. Instead of relying solely on medication, Pathways to Wellness offers alternative treatment options for patients who haven’t found relief elsewhere.
Photo by Tindall Stephens
One of these is Transcranial Magnetic Stimulation (TMS), an FDAapproved, non-medication therapy that uses magnetic pulses to stimulate areas of the brain involved in mood regulation. Heather calls it “encouraging and empowering,” especially for young patients or those hesitant about medication. With a 60-80% effectiveness rate, it offers a new path forward for those facing treatment-resistant depression. Another option is Spravato (esketamine), a nasal-spray form of ketamine used for patients whose depression hasn’t responded to standard medications. “Some people just need that extra push to reawaken motivation and reward pathways,” she explains. Pathways to Wellness also provides intensive outpatient therapy, giving patients more structured support than standard counseling while using therapeutic techniques that address past, present, and future challenges.
Heather explains. From making a daily to-do list to incorporating exercise and a healthy diet, she encourages small, consistent habits that reconnect the body and mind.
Heather makes sure to prioritize her own wellness and to practice the lifestyle advice that she shares with patients. As a 36-year-old perimenopausal woman who has navigated her own battles with mood, hormonal changes, and health struggles, Heather knows the importance of maintaining physical fitness to help with internal challenges. She found CrossFit workouts to be most effective at making her feel her best, preferring weightlifting and full-body movements to strict cardio she once enjoyed.
But no matter the treatment plan, every patient encounter at Pathways to Wellness starts with being seen, heard, and understood. Intake evaluations are thorough, covering psychiatric history, family dynamics, physical health, and lifestyle. “We try to help our patients learn that what you do can shape how you feel,”
For Heather and her team at Pathways to Wellness, mental health treatment is not strictly about labels or diagnoses. “It’s about recognizing a problem and finding a solution,” she says. “I work with patients to help them decide what the best versions of themselves look like, and then we tailor their path forward to reach that goal.”
To learn more about Pathways to Wellness, visit their website Pathwaystoday.com.
Radiant
By Maya Smith
Photo by Tindall Stephens
PRIORITIZING HEALTH FOR A BETTER LIFE
Marcus Brown, 61, struggled to walk his daughter down the aisle on her wedding day. He had always carried extra weight, but it began to cause lower-back pain, and for an entire year, walking was a challenge. Now, a few years later, he chooses to start each day with a five-mile walk.
Around the time of the wedding, his doctor warned him that if he didn’t lose weight and get his blood pressure, A1C, and other health markers into a healthy range, he would be at risk for obesity-related health complications.
Brown had spent the past 40 years pouring into his family and his business — a local computer service company that he runs along with his wife and daughter. He didn’t think much about his health.
“I’ve always put my family and business first, and that’s been very successful. However, I wasn’t successful with my weight and with my health,” Brown says. “My blood pressure was through the roof, and I was sitting there worried about computers and data.”
Determined to be healthy, Brown decided to start prioritizing his health.
“I want to be there for my family, but I knew I couldn’t do it without first taking care of myself,” Brown says. “I want to be able to see my grandson graduate from college and see him have a life. And I just want to be around.”
He started working out every day, twice a day, eating for fuel, drinking more water, and getting adequate sleep.
“I couldn't wait to get to the gym,” Brown says. “And when I started working hard toward being healthier, I started getting different results.”
Brown added a morning walk in July and has done it for more than 100 days straight now. Even though he had already been working out for a few years, he noticed he felt better after the first month of walking.
“Over the next 30 days, I got stronger,” he says. “Then I became committed. I can’t do anything until I get out and walk.”
Walking drastically helped his journey. In addition to losing 100 pounds, Brown has more energy for work, his family, and even 18 holes of golf on the weekend.
“If I’m working overtime or on a big project, I don’t get tired,” Brown says. “It’s so rewarding to have the energy to do the work you need to do. You really can have a better life once you start prioritizing your health.”
Brown’s fitness journey has empowered him to face new obstacles with a can-do attitude.
“Things are challenging for me, but it’s also doable because I’ve already done the hardest thing,” he says. “I got myself in a healthy state, where I not only can help myself, but I can help others.”
Brown shares his fitness journey on his Facebook page (@marcus.brown.90813), where he hopes to inspire others to put their health first to live a fuller life.
“It’s not just about me, me, me,” Brown says. “It’s about other people getting motivated by what I did for me, and that’s a blessing. I was able to do it because I saw other people doing it for themselves first.”
By Beth Wilson
Photo by Tindall Stephens
Pure Barre, Pure Purpose
Movement has been a grounding force for Lauren Winchell for as long as she can remember. Before becoming the owner of Pure Barre Collierville, she was a collegiate golfer at the University of Tennessee, training alongside her now-husband, a former UT swimmer. What began as two student-athletes pushing each other soon became a partnership shaped by discipline, faith, and a shared love of fitness.
When they returned to Memphis for graduate studies, Lauren and her mom tried Pure Barre to stay fit before the wedding. The workout clicked instantly. “I absolutely fell in love with the effectiveness and consistency of Pure Barre,” she reflected.
And then what began as a routine soon became a passion.
In 2018, her husband forwarded an email about instructor auditions and encouraged her to try. She joined the team, balancing newborn twins, teaching, and a growing desire to lead. In 2024, when the opportunity to purchase Pure Barre Collierville arose, Lauren and her husband prayed over the decision and said yes to the next chapter.
From athlete to studio leader
Lauren’s golf background still shapes her approach to fitness today. Golf taught her discipline, precision, and body awareness, lessons she now applies in the barre studio. “In golf, one tiny shift can change the entire outcome of a shot. In Pure Barre, one small activation can completely transform the way a movement feels,” she explained.
While athletics taught her consistency, faith taught her purpose. “My faith plays a huge role,” she added. “Golf taught me discipline, but faith taught me where my strength truly comes from.” That blend, rooted in something deeper, now defines her leadership style.
The heart work behind the business
Stepping into boutique fitness ownership surprised her in unexpected ways. She anticipated schedules, operations, and teaching. What she didn’t expect was how personal it would feel. “I didn’t expect to become part of a community where relationships matter just as much as results,” she recalled. Studio ownership required a new type of being present, encouraging, and willing to grow alongside her members.
Lauren sees each class as an opportunity to uplift someone who may be carrying more than she knows. “Every person who walks through our doors is someone I get the opportunity to encourage, support, and speak life into,” she remarked.
A studio built on purpose
Pure Barre stood out to Lauren because it offered something she couldn’t find anywhere else: intensity without impact, precision without pain, and a technique that challenges athletes and beginners alike. The four class formats keep bodies progressing while honoring safety and alignment.
The reward is seeing lives change physically, emotionally, and spiritually. She also loves that her four children witness her doing something meaningful. “They see me doing something hard, something that requires sacrifice, discipline, and courage,” she observed. Through her example, they see movement, faith, and service woven together.
Redefining balance
With four kids and multiple family businesses, balance looks more like intention than perfection. “In this season of life, I’ve learned that ‘balance’ isn’t about giving everything equal time. It’s about giving the right things my full presence,” she emphasized.
Carving out time for her own workouts remains essential. She treats her Pure Barre classes like non-negotiable appointments, time that fuels her ability to show up fully for her family, her members, and her team. A pulmonary embolism last year only deepened that commitment, reminding her that movement is stewardship and gratitude for the gift of a healthy body.
Strength shared
Lauren hopes every person who walks into her studio feels supported and capable, regardless of their starting point. “I hope every woman who walks into our studio leaves feeling stronger, more confident, and encouraged,” she said.
Her advice for anyone struggling to begin: “Start. You don’t have to do it all at once, and you don’t have to be perfect. Every small effort counts. You can do it.”
What began as a love of movement has evolved into a fullcircle mission to help others embrace their own strength. With each class, Lauren’s passion inspires her community and reminds every person of their potential.
Purebarre.com/location/collierville-tn
By Shlomit Ovadia
by Tindall Stephens
Sober and Stronger than Ever
After being peer pressured to try methamphetamine for the first time in 2005, Katie Nash found herself ‘immediately addicted,’ buying off the streets and using throughout nursing school. By 2010, she had learned to cook it herself at home. In 2013, she was caught and arrested on four felony charges.
Katie was released after spending one night in jail and, per her attorney, began attending Narcotics Anonymous meetings. “It was scary at first because I live in a small town where word gets around, so everybody knew,” she recalls. She also had to face withdrawal and her family’s discovery of the addiction.
“There’s a life beyond addiction, and it can be beautiful. You just have to work for it.”
Photo
“But I needed something new — and positive — to occupy my time,” she adds. “I knew I had to change or I’d lose everything: my husband, my kids, and our business.”
So in 2014, Katie went to her local gym, Evans Fitness in West Memphis, where her neighbor Amanda worked as a trainer. Katie asked where to start and was recommended body sculpting classes, which she attended three times a week for several years. Then, in January 2023, she hired Amanda as a personal trainer and began lifting heavier.
Around this time, Katie also hired another trainer, Hamilton, to help her work on her glutes. One day, he asked if Amanda had ever talked to her about competing in bodybuilding. Katie wasn’t sure she had the right build, but he assured her otherwise.
From there, her routine intensified: five days a week in the gym, including twohour sessions three times a week split between sculpting classes and one-onone training with Amanda, plus two additional days of solo lifting.
Katie’s nutrition changed as well, requiring consistent meal prepping and clean eating to lean out. She competed in her first bodybuilding competition last month, taking home first place in three categories and second place in another.
Nash’s life changed forever after her arrest for meth abuse in 2013. “The most rewarding part is knowing that I changed for the better, and that my past life doesn’t define who I am,” she asserts.
Now, nearly 12 years into sobriety, the Proctor, Arkansas, resident, mother of two, and grandmother of three, is a bodybuilding competitor and champion, having completely turned her life around, while continually aspiring for more. She now has her sights set on another bikini bodybuilding competition in April 2026, and says training never really stops between shows.
“What I went through made me a better person. I grew in a lot of aspects — spiritually and emotionally — and if anything, I want to inspire others to change,” she notes, adding, “There’s a life beyond addiction, and it can be beautiful. You just have to work for it.”
This season, celebrate health, happiness, and a little holiday sparkle. From spa experiences and self-care essentials to cozy layers and fitness favorites, these local finds make it easy to give the gift of feeling good — inside and out.
DefenAge PRO Winter Hand Rescue Holiday Kit – $108
Fight winter dryness and visible aging with Age-Repair Defensins ®. This limited-edition set smooths, hydrates, and restores dry hands.
De La Belle Wellness & Spa
901.433.9024 | Delabelle.net
Beauty & Wellness Gift Cards
Give someone special the gift of self-care! Perfect for facials, Botox, fillers, lasers, microneedling, and body treatments.
Buy online, call, or stop by for a wrapped-and-ready gift card.
SkinBody Memphis
901.474.7636 | Skinbodymemphis.com
Glo Beauty Box
Give the gift of glow! This curated collection features the Glo Girl’s must-have beauty and wellness favorites, including Revanesse Lip Plumper, Nutrafol Collagen Powder for stronger, fuller hair, Obagi Brow & Lash Serum, and so much more. It’s the ultimate self-care surprise wrapped in one gorgeous box. $599 ($1,000 value!)
Glo Medical Aesthetics
901.552.3461 | Glomedmemphis.com
Holiday Glow Package – $169
A royal treatment for radiant skin and refreshed energy! Includes a Princess or Gentleman’s Facial plus Royal IV Hydration Therapy — the perfect self-care duo.
Royalty Wellness Spa
901.410.8905 | Royaltywellnessspa.com
Holiday Stocking Stuffer – $50
Treat someone you love to a full day of wellness: cryotherapy, compression, IR sauna, cold plunge, and red light therapy — all for just $50. Optimize U 901.303.0503 | Optimizeucenters.com/memphis
Epicutis: Luxury On The Go – $175
Repair, protect, and glow — anywhere you travel. This sleek set includes Epicutis minis and luxe masks for effortless, science-backed skincare on the move.
Restore Plastic Surgery & Aesthetics
901.682.4456 | Plasticsurgeryrestore.com
Fotona CoreRestore™ Special
Restore confidence and comfort with this 360° women’s wellness treatment — ideal for post-childbirth or pelvic health recovery. Holiday Offer: Six sessions for $1,000 (Reg. $1,800) Ashtoria Aesthetics & Wellness | 901.310.3530 | Ashtoria.com
Be Still Experience Pass – $99
Give the gift of peace! Enjoy one week of unlimited wellness services — the perfect way to relax, recharge, and restore before the new year. Limited-time offer — perfect stocking stuffer! Be Still Health & Wellness Spa 901.236.7800 | Bestillhealthandwellnessspa.com
Classic fleece made modern — soft, cozy, and 100% recycled. Perfect for layering on chilly mornings or relaxing after outdoor adventures.
Outdoors, Inc.
901.767.6790 | Outdoorsinc.com
Krimson Klover Bluebird Turtleneck – $200
Cozy meets chic! A luxe blend of merino wool and cashmere keeps you warm and stylish from lodge to town.
Stay warm anywhere! This portable heated wrap delivers five hours of rechargeable comfort in soft velvet — perfect for chilly games, flights, or cozy nights in.
Outdoors, Inc.
Ventum Tempus Triathlon Bike – from $5,299
Memphis’ fastest new tri bike. The Ventum Tempus delivers elite aero speed with SRAM Force AXS shifting and Zipp 808 Firecrest wheels. Includes Victory’s Professional Bike Fitting.
Victory Bicycle Studio 901.746.8466 Victorybicyclestudio.com
Cranberry-Orange Quinoa Salad
Ingredients:
q 1 cup quinoa, rinsed
q 2 cups water or vegetable broth
q 1/2 cup dried cranberries
q 1/4 cup chopped red onion (optional, for a little zing)
q 1/4 cup chopped fresh parsley (or cilantro for a different flavor profile)
q 1/4 cup toasted pecans or walnuts, roughly chopped (optional, for crunch)
q Zest of 1 orange
q Juice of 1 orange (about 1/4 cup)
q 2 tablespoons olive oil
q 1 tablespoon maple syrup or honey (optional, for extra sweetness)
q Salt and freshly ground black pepper to taste
Directions:
Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
Prepare the Dressing: While the quinoa is cooking, in a small bowl, whisk together the orange juice, orange zest, olive oil, maple syrup/honey (if using), salt, and pepper.
Combine Ingredients: In a large bowl, combine the cooked and fluffed quinoa, dried cranberries, red onion (if using), fresh parsley, and toasted nuts (if using).
Dress the Salad: Pour the orange dressing over the quinoa mixture. Toss gently to combine all the ingredients, ensuring the dressing is evenly distributed.
Chill and Serve: For best results, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
• Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques
• Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems
• Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
UNLOCK YOUR ACTIVE LIFESTYLE
At Next Day Access, we believe that mobility challenges shouldn’t hold you back from living life to the fullest. Our range of innovative, high-quality accessories is designed to help you stay active, independent, and adventurous. From custom ramps, stairlifts, elevators or other modifications, we create personalized solutions that empower you to live freely and confidently in your own space.
OUR PRODUCTS EMPOWER YOU TO:
• STAY ACTIVE WITH EASE AND CONFIDENCE
• ENJOY OUTDOOR ADVENTURES WITH SPECIALIZED EQUIPMENT
• ENHANCE DAILY MOBILITY WITH ERGONOMIC, STYLISH SOLUTIONS
• DON’T LET LIMITS DEFINE YOU. WITH NEXT DAY ACCESS, YOUR POSSIBILITIES ARE ENDLESS.
By Jack Shaw
How to Bounce Back After Skipping Workouts (Without Guilt)
Life will occasionally throw curveballs into your exercise routine. Whether you have to skip your workouts to take care of a family member, recover from an illness, or deal with a temporarily busier schedule, you don’t have to feel guilty about missing workouts. Learning how to bounce back by caring for your mental health will make skipped gym visits or missed athome workouts easier to manage.
Remember the Science of Rest
Picture your last rest day. You likely didn’t stay in bed from sunrise to sunset. While you might feel bad about not exercising, you still have to move around to complete your daily routine. Gentle movements increase blood flow to your muscles so lactate doesn’t build up.
Walking around the grocery store on your rest day might not seem important, but the light activity is still good for your body. You’ll give your muscles time to recover from your last workout, so they’re ready to tackle tougher challenges ahead. Keeping that in mind could give you more peace about taking it easy.
Hang Out With Friends
If you’re skipping workouts on purpose, you may feel guilty because you’re replacing a highly active routine with activities that are more sedentary. You don’t have to lie in bed for your body to benefit from resting. Call a friend to take a walk or go dancing. Invite people over for a delicious dinner. Being social could boost your mood by helping you focus on the relationships that make life meaningful.
Focus on Your Goals
Instead of focusing on past workouts you weren’t able to do, spend your rest day thinking about what’s coming next. Having clear goals makes you more likely to maintain your dedication to your exercise routine. Focus on the goals you want to achieve and why they matter to you. You’ll motivate yourself and prevent your mind from dwelling on the past, which can help dismantle your workout guilt more quickly.
Become Your Own Cheerleader
Sometimes people disrupt their workout routine because they’re experiencing burnout. Recharging your physical and mental energy is crucial, but to avoid creating space for negative thoughts, cheer yourself on by reflecting on all the goals you’ve achieved.
Think about how you set and conquered those exercise goals. If you’ve been running consistently for over 30 days to build strength, that’s an entire month you spent proving you could commit yourself to something. Celebrate every achievement so you feel unstoppable when you return to the gym.
Jack Shaw serves as the fitness editor of the magazine Modded, bringing his expert opinions and insights on the importance of maintaining lifelong physical and mental health. He has a deep knowledge of all things wellness and has previously worked with BarBend, AskMen, SimpliFaster, and more.
Reflect on Your Schedule
You might struggle with rest day guilt if you have an unhealthy workout schedule. The body can’t keep up with exercising seven days a week. Although that might seem like the ultimate commitment to your physical health, you’ll actually make yourself more exhausted during your rest periods.
Consider revising your exercise routine while you’re between workouts to give your body enough time to heal. Your mind may rest easier when you know your schedule is more purposeful.
Spend Your Time ProblemSolving
Free time can let the mind wander into negative thoughts. Spend your rest period problem-solving to overcome them. If you’ve been experiencing muscle pain long after your rest days end, you might have persistent soreness related to muscle overtraining. Consider how you can adjust your routine to better support your body. You’ll make the most use of your free time, so you’re less likely to think of your skipped workouts as wasted time.
Give Yourself Grace
Guilt is a powerful feeling. Even if you try every trick in the book, you might not get rid of the intense emotion. If your guilt remains during an extended workout break, give yourself grace to feel it without judgment. Take your power back over the emotion. If you let your guilt exist without criticizing yourself for experiencing it, you may reserve your mental energy while you have time off from the gym.
Improve Your Sleep Schedule
Bouncing back after a workout is much easier if you have a great nightly sleep routine. Improving your sleep quality boosts your mental health, which could lift your mood on rest days. If you usually spend half an hour exercising at the gym, consider adding those 30 minutes to your sleep schedule during rest periods instead. Your mind and body will thank you when it’s time to wake up and start working out again.
Strengthen Your Mental Health Between Workouts
Your mind needs support like the rest of your body. If you’re feeling guilty after skipping a workout, try using effective strategies to overcome this powerful emotion. Whether you need to embrace rest days or make peace with changing your routine, you can say goodbye to guilt by trying new habits that improve your mental well-being.
By Dale Sanford, Performance Coach
HOW TO STAY MOTIVATED AFTER YOUR BIG RACE
The medals are hung, and your quads have finally forgiven you. The training plan that you followed with laser focus for six months is in the rear view, and now you’re staring at your gear like it’s a distant cousin… familiar, but you’re not sure how to talk to it. Wondering what the next step is when you just finished something that took months or maybe even years of hard work. Welcome to the post-race hangover.
Here’s the thing: For those of us who have been training and racing for years, motivation after a goal event doesn’t really come from signing up for the next one. It comes from finding something deeper, and often a more personal goal to chase. One that doesn’t show up on AthLinks or Strava. So before you go hijacking another family vacation and disguising your next ultra as a camping trip, take a breath, grab some coffee, and consider this your off-season guide to staying motivated without jumping on another start list.
FOCUS ON YOUR LIMITERS (A.K.A. THE STUFF YOU AVOID)
Every athlete has their “yeah, I should work on that” list. Maybe your run form gets sloppy when you’re tired, or your swim stroke looks like you’re trying to fight the water instead of gliding through it. The off-season is your chance to work on specific techniques and skills that will ultimately help you improve long-term.
Pick one or two technical limiters and tackle them head-on. Hire a coach to analyze your run form, film your swim stroke, or learn proper bike handling on group rides. None of it looks glamorous on social media, but this is the work that transforms “pretty good” into “really damn solid” without super-intense intervals or needing to crush yourself multiple times per week.
STRENGTH TRAIN LIKE YOU MEAN IT
Endurance athletes love to rack up miles but treat the gym like it’s haunted — big mistake. Strength training isn’t about bodybuilding; it’s about injury prevention, durability, and longevity.
Just a few months of consistent, purposeful lifting can build lean muscle, increase your metabolism, make you more glucose tolerant, stabilize your joints, and help you absorb the pounding of training more efficiently. Plus, strong muscles make you faster. And let’s be honest, it’s nice to look like you could actually move furniture without pulling a hammy. Want to be self-sufficient for as long as possible? Get in the gym. Want to be stable and avoid fall risks as you age? Get in the gym. Only logging miles is a recipe for frailty, and nobody wants bird bones.
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
FIND YOUR WHY
When you strip away medals, personal bests, and bragging rights, why do you train?
Maybe it’s to stay healthy enough to be there for your kids and, one day, keep up with your grandkids. Maybe you want to show your family an example of someone who is disciplined and can do hard things [even when you don’t want to]. Maybe it’s to feel capable, confident, and connected to something bigger than the daily grind. Or maybe it’s because that hour of training is the one part of your day that’s yours.
Or perhaps another option. What do you want to be able to do in your 60s, 70s, 80s, and beyond? Really think about it because whatever it is, it requires daily purposeful effort to get there. Even if it’s just maintaining where you are now (said no one ever), it takes specific training and high levels of “reserve” strength and fitness.
Take a few minutes to write it down. This “why” becomes your compass when motivation fades, life is too busy, or you just don’t feel like racing for a while.
MEASURE SOMETHING NEW
You don’t need a race to see progress. But you can’t improve what you don’t measure. Testing and tracking metrics like your VO₂ max, lean/fat mass percentages, functional threshold power, weight in the gym, or your 1-mile run pace give you a focus without the stress of having to perform on one set day. All require specific training to improve, but all improve performance, health, and longevity across the board.
TRAIN FOR THE FUN OF IT
If hard intervals or super long runs are not the first thing you want to do, give it a minute. But don’t break your good training habits. Change it up. We certainly don’t need structure and goals at the forefront every single day, but doing nothing or far less consistent exercise is not a great option. Run some new trails. Ride with your favorite group. Jump into a masters swim program or lift with a buddy. Fitness doesn’t always need a finish line because it was never meant to be finished. Habits and consistency win in the long run anyway. Keep your daily routine going until you figure out your next area of focus.
Photo by Tindall Stephens
Lizzy Ward, Runner & Ultimate Frisbee
34;
Stay at Home Parent / Singer & Guitar Player
I f RUNNING: I love the way I can challenge myself and show up daily to compete against yesterday's version of me.
BUCKET LIST: I want to complete a marathon feeling strong and without bonking at mile 20!
UP NEXT: St. Jude Memphis Marathon® Weekend and Houston Half Marathon
FAV FITNESS ACCOMPLISHMENT: Completing my first marathon, The Rocket City Marathon, in Huntsville, AL.
HOMETOWN: Germantown, TN
SPEED BUMPS: My husband was diagnosed with leukemia in 2020 at 32. He has always been healthy and active. It was during this time that I went from being a casual runner to "competitive" running. I was, and continue to be, inspired by him and others who keep a positive attitude in the face of sickness and refuse to be knocked down by life's circumstances.
MY GROUP: I participate in some Breakaway training runs and run with an unofficial group in Germantown called the Wulff River Runners.
FAV JAMS: "Breathe" by Fabolous
RECENT RACES: First female and 3rd overall at Sugar 5K; 1st place female this summer at MRTC road race series 10K #2 and 5 miler #1; and 1st female at Forrest Spence 5K 2025.
MOST MEMORABLE FITNESS EVENT: Running under 1:40 for the first time for a half-marathon — Germantown in 2023
BEST EATS: The grilled chicken family feast from Taziki's Mediterranean Cafe with roasted potatoes and Mediterranean salad.
DREAM DINNER COMPANY: My grandmother, Josie Owens, because I miss her. She was a strong and vibrant woman with a big personality and determined in the face of hardship.
GO-TO GEAR: Shokz headphones and Puma racing shoes.
INSPIRATION TO BE FIT: My parents were "health nuts" who instilled fitness as akin to brushing your teeth — it's just something you've got to do! I'm inspired by all the 80-plus-yearolds who continue to show up and stay active. I want to be like them when I grow up!
ON MY NIGHTSTAND: "Pachinko" by Min Jin Lee
PET PEEVE: Unsupportive sports bras, or when the water fountain doesn't work!
QUOTE: “Keep moving forward.” - unknown
Christopher Brandon Wright, Runner &
Endurance / Weight Lifting
29; Assistant District Attorney / Army Captain
I f RUNNING: The thing I love about running is you train for hours, days, weeks, months, and years just to shave off minutes and seconds. It’s a sport that requires you to be all in just to be mediocre.
BUCKET LIST: I want to do a full Ironman and the Boston Marathon.
UP NEXT: Ironman 70.3
FAV FITNESS ACCOMPLISHMENT: Running my first marathon and ultra in the same calendar year.
HOMETOWN: Ringgold, GA
FAV JAMS: "Youngest Daughter" by Superheaven
RECENT RACES: West Cancer 5K (2nd age group); Navy 5K (2nd overall); Navy Half Marathon (3rd age group); Wolfman 21 (3rd age group); Chattanooga Marathon; and Mamba 50K.
MOST MEMORABLE FITNESS EVENT: My 12-mile ruck march for Army Air Assault graduation at Fort Campbell. On the final 6 miles, they give you your wings to carry.
BEST EATS: Andrew Michael Italian Kitchen. I enjoy the A.M. breakfast.
DREAM DINNER COMPANY: Lance Armstrong. Love him or hate him, he’s the greatest athlete ever to live.
GO-TO GEAR: Anything Hoka — best running shoes hands down.
INSPIRATION TO BE FIT: I found that pushing myself on the pavement and in the weight room transitioned well to my personal and professional life. I am inspired to be fit because the only distance that matters is the six inches between the ears, but it takes miles and hours to train that discipline.
ON MY NIGHTSTAND: "The Terminal List" by Jack Carr
PET PEEVE: Runners who stop at a traffic light and jog in place.
BINGE-WATCHING: "The Wire"
QUOTE: “Only those who risk going too far can possibly find out how far one can go.” – T.S. Elliot
Photo by Tindall Stephens
JOSH ROBINSON
FAV WAY TO WORKOUT:
Supersets with strength training and HIIT workouts are my favorite for two reasons. One reason is that I can do a lot more in less time, and two, I like to get my heart rate up (cardio) while doing some form of strength training. These styles get my endorphins going, and I'm gassed when my workout is over.
BIGGEST FITNESS MYTH:
There are so many myths out there, but if I had to pick one, it would be that you need more cardio for fat loss. I debunk this by explaining how the more you strength train, the more it increases your metabolism 24/7, not just during the workout.
BIGGEST NUTRITION MYTH:
Carbs make you fat is by far the biggest misconception for me. I am not saying we should eat 1,000 carbs a day, but they are part of a healthy diet. A calorie deficit should always be the top priority for weight loss.
MY TYPICAL WORKOUT DAY:
My perfect workout day would be a fullbody strength workout that lasts 20-30 minutes, followed by an ab finisher, and then sprint interval training for 12-15 minutes. This way, I hit multiple body parts and get a good sweat.
MY ADVICE:
Focus on habits over perfection so they not only get results, but they keep them.
Photo by Tindall Stephens
MY FITNESS TIP:
Don't make the scale the only way you track progress. The scale helps a lot with accountability, but it doesn't tell half the story of your progress. Scale fluctuations should never make or break your day or happiness.
MY FITNESS INSPIRATION:
Seeing someone in the gym who's overweight, has a disability, or is a senior who shows up every day. It really puts things into perspective for me.
DREAM WORKOUT PARTNER:
My wife. It's part of our quality time, and we have a good balance of laughter and sweat.
DIET PHILOSOPHY:
Keep it simple by focusing on daily calorie and protein intake, as well as a list of three to five non-negotiables to stay on track no matter what is going on in your life.
ONE FOOD I CAN’T LIVE WITHOUT:
I love food, but peanut butter is life, and I think ketchup might end up being the death of me one day.
WHAT KEEPS YOU MOTIVATED:
I never want to go back to the "fat stuttering kid with no confidence." Motivation will always come and go, but this journey needs to be a lifestyle change built on habits above all else.
NEWBIE ADVICE:
Hire a professional to take out the guesswork for you and drown out all the other noise. Don't overwhelm yourself, and don't let social media discourage you. The only person you need to compete with is looking back at you in the mirror.
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.
