Memphis Health+Fitness Magazine January 2026

INSPIRING ACTIVE LIFESTYLES SINCE 1996

THE 2026 ULTIMATE GYM GUIDE 4 Find Your Fit

4 Crush Your Goals

JANUARY 2026

Eliska Gauthier Making Self-Care Non-Negotiable

4 Start the New Year Stronger

RESET & RECHARGE Why Dry January Works + Easy Wellness Recipes

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

• Flexible, cash-based physical therapy—no referral needed

• Personalized plans backed by Campbell Clinic medical team

• Return to Play program to help prevent re-injury

• Detailed movement assessments to check your progress

• Proven results to help you move better, recover smarter, and live stronger

• One-on-one support from licensed physical therapists and performance coaches

YOU WON’T FIND AN EXPERIENCE LIKE THIS ANYWHERE IN THE MID-SOUTH.

Scan to Request a Tour and Get Two FREE Classes

AccelPerformance.com

H+F JAN 2026

30 Years and Running Strong Publisher Amy Goode memphishealthandfitness@gmail.com 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Zoe Harrison Shlomit Ovadia Maya Smith Amanda Tompkins Beth Wilson Graphic Design Brian Williams Digital Designer My 901 Media Social Media Editor Lucy Modzelewski Photographers Tindall Stephens Josh Clark

648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com

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ON THE COVER: 8 2026 ULTIMATE GYM GUIDE 28 ELISKA GAUTHIER / 44 WHY DRY JANUARY WORKS + RECIPES 6 LIVING WELL / 30 FIT MEMPHIS 46 FOOD+NUTRITION / 50 COACH’S CORNER 52 WEEKEND WARRIORS / 56 TRAINER OF THE MONTH

H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2025.

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

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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. When she’s not training or publishing, Amy loves exploring Memphis’ food scene in search of the city’s tastiest guilty pleasures.

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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.

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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

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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.

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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.

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Josh Clark | Photographer

Josh is a moment photographer. Drawn less to perfection and more to what’s real. As the owner of HyperFocus Run Club, his photography is shaped by community and motion, focused on memory over performance and images that feel lived-in and honest. At the core of it all is a love for people, for building meaningful community, for his wife, and for life alongside his German Shepherd, Ranger.

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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.

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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.

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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.

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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.

STRONGER. HEALTHIER. MORE CONFIDENT. This is your Year....Book Today Transform your body with science-backed wellness and expert care at De La Belle Body & Wellness. From medically guided weight-loss programs to advanced body contouring, injectables, and rejuvenating skin treatments, our team helps you feel stronger, healthier, and more confident every day.

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LIVING WELL

By Erica L Mitchell, MD, MEd, FACS, DFSVS, MAMSE

Leg Pain, Numbness, and Swelling Could Signal a Vascular Issue Leg pain that gets worse when you walk and improves with rest is the classic symptom. Foot pain even at rest is a marker of severe PAD, as are non-healing foot wounds, ulcers, or skin changes. It’s best to be seen immediately for these symptoms.

We also treat a variety of venous conditions, including deep vein thrombosis (DVT), and care for patients with rare, complex vascular conditions.

In general, vascular conditions are marked by pain, swelling, numbness, tingling, and a “pins and needles” sensation in the limbs. Don’t dismiss changes that seem superficial, like varicose veins, wounds that don’t heal, shiny or discolored skin, or a decrease in hair growth.

All of these can be signs that the limbs aren’t getting proper blood flow due to a blockage or narrowing of the arteries.

Good vascular health helps you stay active, improves your quality of life, and prevents serious issues like stroke, limb loss, and even death.

Unfortunately, too many people brush off common symptoms, assuming they are due to fatigue, minor injuries, or aging. As vascular surgeons, we know it is best to address these problems early when they are still treatable!

At Regional One Health, our nationally renowned American Board of Surgery board-certified vascular and endovascular surgeons offer exams and screening tests to get an accurate diagnosis.

From there, we can help you make lifestyle changes or find the proper medication to manage your condition. If you need more than medical management, we offer minimally invasive procedures with tiny “keyhole” incisions that let you recover quickly and get on with your life. Typically, these can be done with no overnight hospital stay.

SO, WHAT DO YOU NEED TO WATCH FOR?

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Talk to a provider about your symptoms, even if they’re mild. Ask about a referral to our ABS board-certified vascular and endovascular surgeons for screening and care.

When we see patients in the early stages of vascular disease, we can often help prevent disease progression through lifestyle changes like diet and exercise, or through medications.

If you need surgery, we individualize procedures based on your general overall health and other medical conditions. As board-certified surgeons, we can offer minimally invasive endovascular procedures as well as other operations depending on your needs. We pride ourselves on patient-centric care, specifically tailored to each individual's needs to maintain vascular health and quality of life.

To start, many people may not experience symptoms despite having vascular disease, so it is important to be aware of risk factors.

If you are experiencing any of these symptoms, do not ignore them! By catching problems early, we can help you get back to the things you enjoy.

If you have a history of smoking or still smoke, you are at risk of peripheral artery disease (PAD), which is one of the most common conditions we treat.

Learn more at Regionalonehealth.org/vascular.

Erica L Mitchell, MD, MEd, FACS, DFSVS, MAMSE, is Professor and Chief, Division of Vascular Surgery at the University of Tennessee Health Science Center (UTHSC) and Medical Director for Vascular and Endovascular Surgery at Regional One Health. Her team includes vascular surgeons Sira Duson, MD, MBA, FACS; Mohammed Moursi, MD; Chinmayee Potti, MD, MBBS; and Leanne Grafmuller, MD.

2026

GY M, YOG A & FITNE S S S TUDIO GUIDE

I T ’ S T IME T O M A K E GOOD ON YOUR NE W Y E A R ’ S R E S OL U T ION S It’s easy to get stuck in a fitness rut and start to get bored with your gym workouts or classes.

Luckily, we have included a few local gyms, yoga, and boutique fitness studios to shake things up and re-energize your fitness routine so you can meet your goals for 2026.

GRIT GROUP FITNESS E A S T ME MP HIS HOURS: Class-based. Open Monday-Saturday

THE RUNDOWN: Adopting the famous Les Mills group fitness workout methodology, Grit Group Fitness offers workouts that are choreographed to music and have been scientifically tested and proven to build muscle, strength, stamina, and balance. The studio’s small atmosphere means every client receives personalized attention while getting to know other members and building a strong community of motivated friends who care.

INSTRUCTORS: Their mighty team of instructors are all Les Mills certified, and genuinely kind and interested in getting to know who you are as a person.

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NEW CLIENT

CLASSES: Grit Group Fitness keeps things interesting with their various class options, all accompanied by upbeat, curated playlists. Members can choose from strength-based classes, yoga, cardio, 45-minute tabata bootcamps, core, and Pilates, keeping things interesting and well-rounded without any guesswork.

SPECIAL

WHAT IT’S ABOUT: Those who work out together, stay together.

Grit Group Fitness is a new boutique fitness studio specializing in group fitness classes that are both fun and effective. With bright purple walls, small class sizes, and a come-as-you-are attitude, Grit Group Fitness is the place to go for movement variety and making new fitness friends in a judgment-free environment.

TRY YOUR FIRST CLASS FOR FREE. THEN TWO WEEKS UNLIMITED INTRO DEAL FOR JUST $36.

NEW CLIENT SPECIALS: Try your first class for free, and then snag their two weeks unlimited intro deal for just $36. Rotating workout classes take place at Wiseacre Brewing and Soul and Spirits Brewery, among other community events.

MEMBERSHIPS: Options range from 4, 8, or unlimited classes per month.

Gritgroupfit.com / IG: @gritgroupfit

You deserve easy access to life-saving screenings.

Open and Scheduling Now:

The Breast Center at East Memphis Imaging Memphis welcomes a new chapter in women’s health with the opening of a dedicated Breast Center that will offer comprehensive breast care— from routine screenings to advanced diagnostic tests.

The center is backed by the trusted and specialized radiology group, Mid South Imaging, who has served the Memphis area for over 55 years.

What to Expect: • A welcoming, relaxing environment + a caring team of skilled professionals • State-of-the-art technology • All major insurances accepted • Easy & flexible scheduling

Early detection is the best prevention.

Put your health first and schedule your mammogram today.

901-751-1000 • MemphisMammo.com

555 Perkins Ext, Suites 100 & 200 • Memphis, TN 38117

GYM , YO GA & FITNESS STUDIO G UIDE

BE T T ER BODIE S YOG A E A S T ME MP HIS

MEMBERSHIP: Inquire for details.

NOT TO MISS: Join Better Bodies Yoga as they mark 20 years in business with several weeks of special happenings, leading to a celebration event at the studio. (Check their website for celebration info.)

THE STUDIO: Quality spring-back wooden floors protect your joints while you move around and provide comfort when in floor poses. Enjoy their outdoor Yoga Garden and hang out by the fountains, shaded tree area, and yoga deck for outdoor practice on sunny days.

JANUARY

Celebrating their twentieth year as one of the longest-standing and largest yoga studios in the area. Better Bodies Yoga specializes in Hatha Yoga for every level student and practically every style of yoga, including hot, The Great Yoga Wall®, yoga in dry salt (Halotherapy), Ashtanga, Pilates, and Free Yoga for Survivors therapeutic yoga. Better Bodies Yoga offers a nurturing space for students to cultivate inner peace and improve health and well-being. Their non-judgmental environment encourages exploration, serenity, and balance from within. No wonder Better Bodies Yoga has won many ‘Best of Memphis’ awards dating back to as early as 2008.

SPECIAL

HOURS: Check the website for an updated schedule. Open 7 days a week.

NEW STUDENTS CAN GET UNLIMITED YOGA AND HALOTHERAPY (DRY SALT) RELAXATION SESSIONS FOR JUST $99 FOR THEIR FIRST 30 DAYS.

Better Bodies also has the Great Yoga Wall®, which can assist people in achieving proper body alignment and fine-tune other poses without stressing the joints. Home to the largest Halotherapy Cave in Memphis, Better Bodies features a Salt Relaxation Room, Private Salt Therapy Bed, and Salt Yoga Room.

Mat rentals and retail items are available in the studio year-round.

Round out your yoga practice by booking a session with one of Better Bodies’ onsite licensed massage therapists.

THE VIBE: Better Bodies’ seasoned teachers make the space truly a gem with their high spirits and dedication to patiently helping people find rejuvenation and relaxation of body and mind through yoga.

CLASSES: Basic Beginners, All Levels Yoga, Vinyasa Flow, Gentle Yoga, Hot Yin Yoga, Restorative, Pilates Core, Salt Cave Yoga, and Online Classes. Themed classes like their New Moon yoga flows add a fun variety, and every class ends with a Savasana that includes a hot towel, and a gentle shoulder massage to the neck and feet.

NEW TO THE STUDIO: Massage, Ashtanga Mysore & Ashtanga Primary Series Betterbodiesyoga.com IG: @betterbodiesyoga Download the Better Bodies app to book your next class!

Drop-ins cost $20.

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MARCH 21, 2026 SHELBY FARMS PARK BIGBUFFALO50.RACEROSTER.COM

ALL PROCEEDS BENEFIT

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RACE

TIMES

50 MILE RACE: 6:00 AM 50 K RACE: 8:00 AM 50 K RELAY: 10:00 AM

EVERY RUNNER WILL RECEIVE A SWEATSHIRT AND HAT

GYM , YO GA & FITNESS STUDIO G UIDE

HO T YOG A PL US E A S T ME MP HIS HOURS: M-F 5:45 a.m.-6 p.m., Sat. 8 a.m.-2:00 p.m., and Sun. at 9 a.m.-5:30 p.m.

THE RUNDOWN: Build your strength, confidence, and community all in one place. Each instructor at Hot Yoga Plus (HYP) brings their own flavor of teaching to the studio’s all-levels format, ensuring classes cater to all ages and abilities.

A welcoming place for both new and seasoned yogis alike, HYP offers clients a wide variety of yoga classes and styles.

Classes are heated to varying degrees, but expect most classes to hover around 96-98 degrees with 50%- 80% humidity.

THE CLASSES:

Power Espresso Flow: A shorter version of the Power Flow class.

Yin Yoga: A restorative class that works the body’s deep connective tissues.

Hot Sculpt Pilates: A strength-based, full-body workout that combines Pilates, weights, and yoga elements.

Restorative: This class uses the support of blankets, blocks, and other props to bring students into passive postures for deep relaxation.

Aerial Power Pilates: Aerial hammocks help develop alignment, core engagement, and joint stabilization.

SPECIALTY CLASSES OFFERED THROUGHOUT THE WEEK AND WEEKEND: Ashtanga Vinyasa: A 75-minute flow that includes postures from the traditional primary and secondary series.

Sculpt and Yin: A high-intensity workout followed by deep stretching.

Handstand Flow: A flow that emphasizes upper body strength with arm balances.

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Themed Flows: Offered throughout the year and focused on different poses, themes, and celebrations.

NEW CLIENT

Power Flow: A challenging and dynamic, breath-to-movement class.

SPECIAL

Power Flow Basics: This weekly class is taught at a slower pace and in a less heated room. It maintains all the fundamentals of a typical yoga class in a simpler flow to help people ease into the practice without feeling overwhelmed.

NEW STUDENTS CAN TAKE ADVANTAGE OF TWO WEEKS OF UNLIMITED YOGA FOR JUST $22.

AMENITIES: Full locker rooms with showers and face towel service make the transition from breaking a sweat to your next engagement a seamless transition.

HYP is proud to partner with local eatery Raw Girls to provide a variety of healthy, clean, and substantial grab-and-go meals.

Stop by their clothing boutique to refresh your yoga wardrobe with brands like Spiritual Gangster, Free People, Beyond Yoga, Manduka, LuluLemon, and Vuori.

GROW YOGA SCHOOL: Deepen your practice with HYP’s year-round 300-hr. Yoga Teacher Training modules, and 200-hr. Yoga Alliance training. Next training starts this winter!

MEMBERSHIPS: New students can take advantage of two weeks of unlimited yoga for just $22. Drop-ins, 10, and 20-class packs are available, or opt-in for a monthly membership!

IG: Hotyogaplusmemphis Sign up for their newsletters at Hotyogaplus.com.

For more information or questions, email Memphis@Hotyogaplus.com.

GYM , YO GA & FITNESS STUDIO G UIDE

NEIGHBORHOOD BARRE MEMPHIS E A S T ME MP HIS DAILY CLASS TIMES: 5:30 a.m., 7:00 a.m., 8:30 a.m., 9:30 a.m., 5:00 p.m., and 6:00 p.m.

NEW CLIENT

THE RUNDOWN: Neighborhood Barre (NB) Memphis is more than just your average barre studio. It is a space created with real women’s lives in mind. The studio is intentionally designed to serve women in two ways: feel welcomed and relaxed and get an effective, full-body workout. With total-body cross-training options, multiple formats, hybrid classes, and a warm community, Neighborhood Barre makes it possible to take care of your body and mind amidst the hustle and bustle of everyday life.

SPECIAL

WEEKENDS CLASSES: 8:00 a.m., 9:00 a.m., 10:00 a.m. and 1:00 p.m.

YOUR FIRST CLASS AT NB MEMPHIS IS JUST $10!

CLASSES: Barre50 – this signature 50-minute barre class integrates full-body toning through isometric, low-impact work and endurance training for a lean, sculpted result.

Barre30 – a fast and efficient 30-minute version of the signature format, for maximum results in minimal time!

SWEAT – HIIT-style workout designed to raise the heart rate and scorch calories. Hybrid formats include Sculpt + Sweat, and Sweat + Strength.

BarreSTRENGTH – self-paced strength circuit classes using 8-15 lb weights. Hybrid formats include Sculpt + Strength, Sweat + Strength, and Reform + Strength

REFORM – a reformer-inspired Pilates class that uses a reformer board while focusing on breathwork, lengthening and strengthening, and core control. Hybrid formats include Sculpt + Reform, and Reform + Strength Sculpt Barre30 – this classic barre workout with an increased tempo is completed in just 30 minutes, perfect for any busy schedule.

MONTHLY INTENSIVES: Don’t miss specialty sessions like Hot Barre, Hot Strength, barrePOWER, and other monthly themed intensives.

WHAT SETS THEM APART: Neighborhood Barre is known for their fun, energizing playlists. Tailored modifications and advancements for every single movement ensure that each workout is perfect for your body, no matter age, stage of life, or fitness experience. Plus, all classes are safe for injury recovery, pregnancy, and a number of preexisting conditions. Not to mention, the community atmosphere is unmatched.

MEMBERSHIPS: 3 monthly membership options are available as well as class packs and prepay options.

SPECIAL NEW CLIENT OFFER: Your first class at NB Memphis is just $10!

BONUS PERKS: Bring your baby to the barre. Free childcare for members!

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neighborhoodbarre.com/location/nb-memphis/ IG: @neighborhoodbarrememphis Memphis@neighborhoodbarre.com

GYM , YO GA & FITNESS STUDIO G UIDE

MEMPHIS FITNESS CO. GE R M A N T O W N / W OL F CH A S E HOURS: 5 a.m.-6 p.m. Mon.-Thurs., and mornings Sat. & Sun.

CLASSES: Full-body and cardio-conditioning classes are offered daily, using easy-to-follow demos, hybrid training, and upbeat coaching to make you feel at home right away. In addition to these cult classics, the studio offers two member favorites:

JANUARY

NOT YOUR TYPICAL GYM ROUTINE: Fresh workouts are offered daily, so you’re never doing the same thing twice in these jampacked and effective 45-minute sessions. Plus, there are no latecancel or no-show fees unless a class has a waitlist, which makes it easier to accommodate any busy schedule.

SPECIAL

THE RUNDOWN: Start 2026 strong at Memphis Fitness Co. Locally-owned and hands-on, this welcoming, community-based training environment offers functional strength and conditioning for adults of all ages, shapes, and fitness levels. Their mission: helping people get stronger, healthier, and more confident– no matter where they’re starting from.

EXCLUSIVE 7-DAY TRIAL FOR MEMPHIS HEALTH AND FITNESS MAGAZINE READERS

Strength Club: Dedicated strength-only sessions involving progressive overload and barbell techniques to build muscle, improve bone density, and age strong.

OTHER PERKS: Receive customized and sustainable nutrition guidance to support energy, sleep, and body composition, with habits tailored to you. This full-circle approach to strength, conditioning, recovery, nutrition, and community have made Memphis Fitness Co. a standout studio this past year.

Not Your Typical Yoga: Mobility-driven yoga sessions are designed to reduce aches, improve flexibility, and support workout recovery for tight, active bodies. They’re a perfect addition to your regimen, especially for those who don’t usually enjoy a traditional yoga class.

NEW CLIENT SPECIALS: This month, Memphis Fitness Co. is giving Memphis Health and Fitness Magazine readers an exclusive chance to experience everything the studios have to offer, completely free. Your complimentary 7-day trial includes: • Unlimited classes for one full week • Access to all strength, conditioning, and hybrid workouts • Strength Club + Not Your Typical Yoga included • Beginner-friendly coaching and support • Access at both Germantown and Wolfchase locations LEARN MORE ONLINE: memphisfitness.co IG: @memphisfitnesscogermantown @memphisfitnesscowolfchase FB: MemphisFitnessCoGermantown MemphisFitnessCoWolfchase Scan the QR code for your preferred location to claim your complimentary week.

Offer valid for new guests only.

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Germantown

Wolfchase

LIVE

LONG, STRONG & WELL

Dr. Susan G. Murrmann MD, FACOG, FAAMFM, ABAARM

Dr. Heather Donato MD, FACOG

Dr. Mary McDonald MD, FACOG

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.

CENTER OF EXCELLENCE FOR FACE, MIND, & BODY Official BTL Training Center 7205 Wolf River Blvd #150 & #155 Germantown, TN 38138

901-752-4000 mmcwh360.com

GYM , YO GA & FITNESS STUDIO G UIDE

S A N A YOG A E AST MEMPHIS / DOWNTOWN MEMPHIS HOURS: Weekdays 5:45 a.m.–8 p.m. and Weekends: 8 a.m.–5 p.m. on Saturdays and 6:30 p.m. on Sundays, with morning, midday, and evening classes available daily.

WHY SANA: SANA Yoga is built for people who want to feel good for the long haul – stronger bodies, clearer minds, steadier routines, and a community that feels like home. Our classes blend mindful movement with expert instruction, giving you a space to breathe, reset, and build consistency no matter where you're starting from.

What sets SANA apart is our commitment to connection. Whether you’re stepping into class for the first time or returning after a long season, you’ll be met with encouragement, accountability, and a community of people who are choosing their health right alongside you.

MEMBERSHIPS: Intro offer: Two weeks of unlimited classes for $39.

CLASSES: With 70+ classes each week across two studios, SANA offers both heated and unheated options to support your longterm practice. Our signature SANA Yoga sequence – available in 50-, 60-, and 80-minute formats – balances strength, breath, mobility, and flow in an accessible, heated room.

Other offerings include SANA Hot HIIT Pilates, Sculpt, Flow/ Vinyasa, Ashtanga, SANA Reset (Yin), pop-up workshops, instructor training certifications, retreats, and specialty series designed to support strength, recovery, and longevity.

INTRO OFFER

Memberships begin at $85. Drop-ins available for $29.

TWO WEEKS OF UNLIMITED CLASSES FOR $39.

RECOVERY & WELLNESS: SANA East features infrared sauna and contrast therapy (cold plunge) to support muscle recovery, stress resilience, and overall well-being.

SANA Downtown debuts its Opus Sound Bath experience this year – bringing deep nervous system rest to the heart of Memphis.

Both studios also offer post-class lavender cloths, towel service, and access to SANA’s Glow Circle, our community hub focused on consistency, connection, and long-term health.

WHAT’S NEW: SANA enters the new year with a full brand refresh, expanded recovery services, a formal Nutrition Coaching program, upgraded member experiences, and a renewed focus on helping Memphis feel stronger and more supported.

Downtown celebrates another year of growth, and East Memphis marks a decade of serving the community. Come see what’s new – and what’s next.

Sanayogastudio.com / 901.716.4447 / IG: @sanayogastudios

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5584 Airline Rd. Suite 105

Memphis, TN 38111 901-417-6551

Memphis, TN 38119 901-509-8205

prohealthmemphis.com

Bartlett, TN 38134 901-695-1120

Southaven, MS 38672 662-470-7812 Collierville, TN 38017 901-673-4015 Arlington, TN 38002 901-317-6704

GYM , YO GA & FITNESS STUDIO G UIDE

MEMPHIS JEWISH COMMUNIT Y CENTER E A S T ME MP HIS NE A R GE R M A N T O W N HOURS: Mon.-Thurs. 5:30 a.m.-9 p.m., Fri. 5:30 a.m.-5:45 p.m., Sat. 12 p.m.-6:45 p.m., Sun. 8 a.m.-5:45 p.m.

The Memphis Jewish Community Center (MJCC) welcomes people from all walks of life and backgrounds to enjoy fitness, programming, education, and arts in one, central location. You'll find state-of-the-art facilities and equipment, as well as trained and certified staff in all areas. We offer a range of activities, classes, and schedule options to fit your personal needs, interests, and goals.

EVERYTHING UNDER ONE ROOF: The sky is the limit when it comes to workout options at the Jewish Community Center of Memphis (MJCC). With an array of 40+ classes per week to choose from that include barre, cycling, aerobics, all-levels yoga, boot camp, aqua dance, and Zumba; JCC Memphis is your onestop shop for fitness this year. Members can drop-in to any of the 40+ Group Fitness classes offered each week.

Work out with the latest cardio and weight machines on the facility’s fitness floor and build strength in the Functional Training Studio using heavy ropes, kettle bells, punching bags, cable pulls, and more.

Take advantage of year-round access to their indoor pool with dedicated lap swimming lanes and their outdoor water park, open Memorial Day – Labor Day. Step out of your comfort zone with Specialty Fitness Classes, which include unique exercise experiences such as Pilates

JANUARY SPECIALS

WHO WE ARE: No matter where you are in your fitness journey, there is something for everyone at the J!

$0 REGISTRATION FEE TO JOIN FOR THE FULL YEAR. $50 REGISTRATION FEE TO JOIN MONTH-TO-MONTH.

Reformer and Bootcamp, Boxing Bootcamp, Barbell Blitz, and Rock Steady Boxing for people with Parkinson’s disease. The MJCC also offers Water Aerobics and Aqua Pilates in the heated indoor pool, and a variety of youth classes, including Gymnastics and Dance classes, Ninja Warrior and Super Hero Training for younger kids, and Teen Fit for older kids.

Members receive a discount on Personal Training sessions and sports league registrations.

JANUARY SPECIALS: $0 Registration fee to join for the full year in January. $50 Registration fee to join month-to-month in January.

BABYSITTING WHILE YOU WORK OUT: Members can drop kids, ages 1-7, off in the Kids Korner for babysitting while working out or swimming – available Sun.-Fri. 8 a.m.–12 p.m. & Mon.-Thu. 4 p.m.–7 p.m.

PROMOTIONAL PERKS: Several membership options to choose from: single, couple, young family, senior, and more. All new members are eligible for a 30-minute Welcome Workout and a personal training coupon for three, half-hour sessions at a discounted rate of $99.

You can drop by for a tour of the MJCC facility Sun.-Fri. during business hours or schedule your tour by calling the front desk at (901)-761-0810 or at jccmemphis.org/membershiptour.

Jccmemphis.org / 901.761.0810 / IG: @memphisjcc

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GYM , YO GA & FITNESS STUDIO G UIDE

BALLET MEMPHIS PILATES + WELLNESS

THE RUNDOWN: This Pilates haven for both amateurs and professionals alike is the go-to destination for personalized instruction and community-focused mat and reformer classes.

Ballet Memphis Pilates + Wellness’s alignment-based workouts build foundational strength, support injury prevention, and promote longevity in movement. They are all guided by highly qualified instructors with professional backgrounds in dance, massage, and fitness, who continue to expand their knowledge through continuing education workshops each year.

Classes are thoughtfully leveled to support your progression, with Level 1, 2, and 3 options that help clients advance with confidence.

As the only STOTT® PILATES Licensed Training Center (LTC) in the Mid-South, the studio houses the full suite of professional equipment – reformers, springboards, barrels, chairs, cadillac, and more – within their newly renovated, naturally lit studios.

WHAT MAKES THEM STAND OUT: Every instructor at Ballet Memphis Pilates + Wellness is trained to identify postural imbalances to prevent injury and movement limitations. Classes are kept intentionally small at 4–5 clients in order for instructors to give precise technique and individualized alignment cues, ensuring that everyone is performing the movements correctly for their bodies.

Many instructors also hold advanced training in areas such as Active Aging, Athletic Conditioning, Pre/Post Natal, Scoliosis, and Back Care. Ballet Memphis Pilates + Wellness has partnered with The West Clinic to offer weekly classes for Breast Cancer survivors.

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HOURS: Classes run 7:00 a.m.–2:00 p.m. and 4:30–6:30 p.m., Monday–Friday, and Saturdays 9:00 a.m.–12:00 p.m. Booking times for privates and semi-privates are flexible.

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CLASSES: The studio has streamlined its class names to make your Pilates journey intuitive and accessible: Level 1: The ideal starting point for beginners that covers foundational movements, and supportive instruction at an approachable pace.

Level 2: For those with a consistent Pilates practice who want to deepen strength, coordination, and understanding.

Level 3: A dynamic and challenging class for healthy, fit clients familiar with the Pilates curriculum.

Reformer Jump: A vibrant, cardio-infused workout using the jumpboard.

Fit for Life: Designed for older adults, emphasizing mobility, balance, and strength.

Athletic Conditioning: A quicker-paced class for those wanting to build stamina, agility, and speed.

Mat Flow with Props, Barre, Advanced Mat Challenge, and more: Additional specialty classes appear on the schedule seasonally and online.

ADDITIONAL TRAININGS: Ballet Memphis Pilates + Wellness offers instructor certification in Mat, Reformer, Cadillac, Chair, and Barrels, along with mentoring and official exams. Continuing Education Workshops are open year-round to Pilates and fitness instructors of all methods. The upcoming Beyond the Basic Principles Workshop (January 16, 12:00–3:00 p.m.) provides in-depth training in the six foundational principles of the STOTT PILATES movement system.

NEW CLIENT SPECIAL: New clients receive 15% off a 5-class pass – normally $180 for equipment classes and $90 for mat classes – the perfect way to explore the studio’s offerings.

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Balletmemphis.org/pilates / IG & FB: @balletmemphis

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GYM , YO GA & FITNESS STUDIO G UIDE

IRONTRIBE MEMPHIS E AST MEMPHIS / GERMANTOWN Fun. Fast. Fitness. Iron Tribe pushes you to challenge your fitness and see real results. Their in-house services include nutrition coaching, body composition testing and guidance, and top-tier Memphis personal training.

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Members can enjoy various community-building activities at Irontribe, including in- and between-gym competitions, Marathon in May cumulative runs, transformation challenges, holiday parties, and the gym’s own take on the Hyrox fitness competition. No workout is complete without a quick dip in the space’s new cold plunge.

NEW CLIENT SPECIALS: Memberships may be purchased as 1, 3, 6, or 12-month packages. Bring a copy of this magazine in for 20% off your first month!

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FIT MEMPHIS

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By Maya Smith Photo by Tindall Stephens

FIT MEMPHIS

FILL FIRST, THEN POUR As a professor, spouse, and mom of a toddler, Eliska Gauthier, 34, knows the importance of investing in her own well-being so she can continue showing up for others.

“Self-care isn’t selfish,” Gauthier says. “Fill your cup up first, and then you can pour into others. You can’t pour from an empty cup.”

Movement is one way that Gauthier fills her own cup. She’s always loved fitness, but during the busyness and stress of college, she laid the foundation for lifelong healthy habits.

After Gauthier started going to the gym regularly, running, and joining group fitness classes, she quickly realized that exercise would be a way to reset after a long day. Exercise became a pathway to peace.

“I’d be in class for eight hours a day, and I knew when I came home, I needed something to separate class and the rest of my day,” she says. “I needed an outlet that wasn’t binge eating or drinking. Working out became my thing, and I kept that habit.”

“You have to be mindful of time,” she says. “If you know time may be of the essence that day, figure out how you’re still going to make it happen. If you have to go on a 30-minute walk with the baby in the stroller, then that’s what you do.”

Gauthier says, "For me, it's much easier to balance because I have a supporting partner who also values fitness." She met her partner, a sports performance coach, at a gym in Dallas four years ago when she happened to attend his class. The two have been training together ever since.

Whether Gauthier is exercising with her partner, in a class, or solo at home, moving her body is now non-negotiable.

“That’s my hour,” Gauthier says. “That’s my time to unplug for me. If you aren’t caring for yourself, how can you care for others? You have to prioritize yourself so that you can take care of everyone that’s behind you.”

More than a decade later, those habits keep Gauthier physically fit and mentally grounded. Looking to grow her career, Gauthier moved to Memphis with her family in August to teach in the dental hygiene program at the University of Tennessee Health Science Center.

“You have to prioritize yourself so that you can take care of everyone that’s behind you.”

Gauthier says preparation — and the ability to pivot when needed — is what helps her balance her blossoming career and family life while maintaining a healthy lifestyle. Every Sunday, she plans out her week, including her meals and movement.

“Preparation is key, but you also have to be flexible,” Gauthier says. “Unexpected things come, especially with motherhood.

Your child may not be having a good day after school, or dad may have to work a little longer. That’s why I like to have a variety of options.”

Some days, that means hopping on her Peloton at home; other days, exploring new gyms around the city or running alongside her partner while towing her son in a stroller.

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FIT MEMPHIS

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By Zoe Harrison Photo by Josh Clark

FIT MEMPHIS

Serving Up Possibility & Energizing Memphis Through Tennis When John Borden stepped onto a Memphis public court for the first time, he felt a powerful energy he recognized from his own childhood. Now, as the new CEO of Tennis Memphis, Borden arrives with a vision shaped by lived experience on public courts, years of community-driven leadership, and a belief that tennis can transform not just individuals, but entire neighborhoods. In his new role, he is looking forward to strengthening communities here through tennis, opening doors for young athletes, and showcasing the excellence that already lives in this city.

Borden’s love for tennis began on the public courts of 52nd and Parkside in Philadelphia, a setting he says reminds him of Memphis today: historic, accessible, and humming with potential. “If you wanted to get after it, you got after it,” he says. His early love of tennis eventually led him through a playing career at Villanova as a walk-on, an experience he still considers one of the greatest privileges of his life.

After college, Borden became a substitute public school teacher, then attended law school at Howard University.

Despite the purpose and potential he saw in each of these paths, he continuously felt the pull to return to tennis. A friend encouraged him to try coaching at the Junior Tennis Champions Center (JTCC) in Maryland, where he met the prolific tennis professional and coach Ajay Pant, who inspired him to pursue a long-term career in tennis. “It became clear I was on the path I was supposed to be on,” he says. He grew from coach through management positions, eventually serving as Director of Tennis at JTCC. He rose quickly in the tennis world, serving as COO and later CEO of the Washington Tennis & Education Foundation (WTEF) in Washington, D.C. His time at WTEF gave him foundational experience in rebuilding programs and strengthening communities, knowledge he was eager to bring to communities outside of D.C. Still, when he was brought the opportunity to join Tennis Memphis, he hesitated. His family was rooted in D.C., and he thought he’d eventually return to his hometown of Philadelphia. But a visit to Bellevue Tennis Center here in Memphis changed everything. “Watching these young players

train transported me back to being ten years old and falling in love with tennis for the first time. That sealed it,” he says. “I knew this was where I needed to be.”

Borden believes tennis teaches the lifelong truth that no one succeeds alone. “Tennis requires community,” he says. “You need coaches, hitting partners, and you also need to put in the individual work.” His vision for Tennis Memphis reflects that philosophy: community hubs across the city, each one designed to make tennis accessible, joyful, and aspirational.

Tennis Memphis’ deep partnership with Memphis Parks will strengthen the community hubs across the city, where even small groups of players can spark growth, connection, and healthier neighborhoods. Whether it’s a child or adult picking up a racquet for the first time or a high-performance athlete chasing national dreams, Borden wants the pathway to be open to everyone. John sees enormous potential in Memphis’ talented youth and wants every young athlete to have the resources to pursue greatness.

“Tennis requires community.

You need coaches, hitting partners, and you also need to put in the individual work.”

He also hopes to bring professional tennis back to the city, restoring what events like the Memphis Open once meant to the community, not just for prestige and entertainment, but for the energy it injects into a city that deserves to be seen.

“Excellence lives in Memphis,” he says. As he steps into this new chapter, Borden’s message to the city is simple: Memphians know the greatness and potential of their communities. Tennis Memphis is here to help it shine.

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FIT MEMPHIS

By Zoe Harrison Photo by Tindall Stephens

RECL AIMING STRENGTH & I D E N T I T Y AT GRIT GROUP FITNESS At 53, Maddy Landrum-Noe has spent the last year making the intentional choice to improve her life through exercise. Born in Memphis and raised in Collierville, Maddy was never interested in sports as a kid. “I sat at the nerd table, and I only ran when I was chased,” she jokes. After earning undergraduate and graduate degrees from the University of Memphis, she has built a lasting career in accounting and project-based payroll work — successful, busy, but largely sedentary years.

Once menopause hit, Maddy decided she was ready for a change, and with the help of a GLP-1 medication, she lost more than 60 pounds and completely reframed her relationship with food. After losing the weight, Maddy knew she needed to exercise to preserve her muscle mass and protect her mobility, but wasn’t sure where to begin. She joined Grit Group Fitness even before the fitness studio officially opened, signing up during halftime of a Grizzlies game after reading about the studio’s community-focused, approachable philosophy. “It sounded attainable for me, and less intimidating than other gyms I had seen,” she remembers. Her first class was BODYPUMP, followed by an open 32

FIT MEMPHIS

house where she sampled Pilates-style classes, strength training, and watched the high-energy cardio formats from the sidelines. “It was all new to me, but the inclusive environment kept me from being scared away,” she says.

Now, Maddy attends four or more classes a week, sometimes stacking them into what she calls a “triple feature.” She lifts, circuit trains, stretches, and explores new formats with a confidence she never thought she’d have. “The culture is nontoxic and incredibly supportive,” she says. “Melissa Bamford, the owner and an instructor, always says ‘do what you can, rest when you need to,’ but also, ‘you’re stronger than you think.’

The options and modifications make each class accessible to beginners or regulars,” Maddy says.

This fall, Maddy completed her 100th class, a milestone that coincided with a deeper mental shift. Inspired by concepts from Atomic Habits by James Clear and Arnold Schwarzenegger’s Pump Club, she embraced the idea that consistency can originally come from willpower, but eventually it becomes part of your identity. “I never thought I would be

the person who exercised consistently, but now I will never go back,” she says.

For Maddy, the physical changes are undeniable: traveling has become easier, daily tasks feel lighter, and she recently stopped needing to take a blood pressure medication.

However, the mental benefits run even deeper. With Alzheimer’s affecting multiple family members, Maddy now sees movement as an investment in her future brain as much as her body. “Some cognitive decline may be inevitable due to my genetics,” she says. “But keeping your heart strong, your muscles engaged, and your nervous system challenged really matters for longevity.”

Maddy isn’t training for a race or chasing a specific aesthetic, but to live a long, comfortable life. “I want to be the best version of myself for as long as I can,” she says, “And it is never too late to start prioritizing yourself and your health.”

Learn more about Grit Group Fitness on their website Gritgroupfit.com or on Instagram @gritgroupfit.

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FIT MEMPHIS

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By Amanda Tompkins Photo by Tindall Stephens

FIT MEMPHIS

100 POUNDS DOWN: A MILLION STEP JOURNEY

For years, Brad Sanders lived in a quiet tug-of-war with his own habits. The weight he carried didn’t arrive suddenly; it gathered gradually — five pounds one year, ten the next — until he found himself far from the man he imagined he would be. Every so often, he’d rally, shed 30 or 40 pounds, only to gain it back when life pressed in. The cycle felt endless, a loop he couldn’t break.

He had promised himself so many times that one day he would finally get healthy for good. He would spend time talking with his grandmother about his dream of losing weight and getting healthier. He wanted to grow into someone who honored his own potential.

But she passed before he could make that promise real.

Her absence struck him with a force that marked a turning point in his life. If she would never witness him achieving his goals, then he would pursue them in her honor, as she had always believed in his potential.

And so he began. In April 2024, Brad decided to finally put his struggle behind him and move forward.

He started with walking — something simple, something sustainable. Before work, he walked. During lunch, he walked.

After work, he walked again. What began as a modest effort slowly became a grounding ritual. With movement came momentum. When the walking became easier, he added a weight vest, and when that became easier, he began running.

He now puts in six to seven miles five to six times per week.

Over the next several months, he accumulated over 1.2 million

steps, each a reminder of his commitment to the promise she never got to witness fulfilled.

To complement his workouts, he is mindful of his eating. He practices intermittent fasting and eats one to two moderatesized meals per day. He has also spent many hours prepping and tracking, but has found that intuitive eating and smart choices work best for him. Instead of eating out, he will make a burger and fries at home.

Over 18 months, he shed the pounds slowly and sustainably. As the number on the scale decreased, his sense of control increased. He wasn’t just losing weight; he was reclaiming the parts of himself he had let drift away.

He states that the most significant factors in his success were his consistency and discipline.

“It’s not a ‘how I feel’ thing, it’s carving out that discipline to do what needs to be done regardless.”

Brad learned a truth far more powerful than any diet or routine: The way out of a rut is built on discipline and consistency — one deliberate step at a time.

And with every step forward, he’s felt closer to his goals.

He plans to continue focusing on building his health and physique and perhaps, eventually, enter bodybuilding competitions. His advice to anyone who is struggling to make progress is to fall in love with the process. He encourages sticking with the process, which will automatically produce results; one small step at a time.”

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FIT MEMPHIS

By Maya Smith Photo by Tindall Stephens

Promoting Health for All Adrianne Akpan, 49, has always prioritized her health, enjoying the way she looks and feels. But three back-to-back pregnancies in her 20s changed her body in ways she didn’t expect.

During the pregnancies, Akpan found herself craving and eating more than usual, while moving her body less.

After her last child was born, hormonal shifts and postpartum changes left Akpan, 30 at the time, carrying 50 additional pounds. She was tired, her knees were hurting, and she worried about her belly fat and the health risks associated with excessive body fat around the abdomen.

“You can learn good behaviors and unlearn unhealthy ones so that you can live a healthy lifestyle.”

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FIT MEMPHIS

“A doctor didn’t have to tell me to lose weight,” Akpan says.

“I just knew that I didn’t feel good. I had no energy. I didn’t like the way I looked in my clothes. I wanted to be there for my kids.

And unless you do something about it, it’s not going away.”

The mom of three started exercising, walking three times a week. She also cleaned up her diet and became mindful of her calorie intake.

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“I didn’t have to go on an extreme diet or do anything drastic,” Akpan says. “I just started eating more veggies, limiting sugar, and the weight fell off.”

It was simple, but it wasn’t easy. Akpan says there were lingering cravings from pregnancy that she had to be intentional about not giving in to. She stayed consistent and determined.

Akpan acknowledges that there are many obstacles to living healthy — some of which begin in childhood. As a young child in Little Rock, Akpan says healthy foods weren’t readily available to her. She remembers her parents cooking a lot of fatty foods.

“They did it out of love, but something inside of me knew that even though the food tasted good, it wasn’t the best for me,” she says. “I grew up wanting to take care of myself.”

When Akpan learned more about nutrition in high school and gained more autonomy over what she ate, she began making healthier choices when she could, like swapping a piece of cornbread for wheat toast at dinner.

Later, while earning a Master’s degree in health promotion, Akpan learned more about the factors that keep people from living their healthiest lives, such as poverty, lack of knowledge, and limited access to healthy foods.

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“Many people are hopeless because they don’t think a healthy life is attainable, and sometimes they don’t even know what healthy behaviors look like,” Akpan says. “They have no idea that they are even unhealthy.”

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As part of her graduate studies, Akpan taught community members about the importance of making healthy choices, how to incorporate healthy habits into their lives, and introduced them to the tools they need to maintain a healthy life despite the obstacles.

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Twenty years later, Akpan is maintaining the healthy habits she returned to in her 30s and continues to love inspiring others to build their own healthy patterns. “You can learn good behaviors and unlearn unhealthy ones so that you can live a healthy lifestyle,” Akpan says. “But you have to be determined and want that change for yourself. The barriers will be there, but you have to fight through them.”

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FIT MEMPHIS

By Beth Wilson Photo by Tindall Stephens

FINDING STRENGTH, BAL ANCE, & HOPE LIVING WITH MS

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FIT MEMPHIS

At just 20 years old, Stephanie Durnell received a diagnosis that would change the trajectory of her life: multiple sclerosis. At the time, she didn’t fully grasp what it meant. Only two months earlier, she felt “normal”, then her feet went numb — a sensation that continued to climb up her body to the bottom of her ribs. It was when she put her leg on the hot exhaust pipe of her car and didn’t feel it burning her skin that she knew something was wrong. Stephanie went to the emergency room and was admitted to the hospital. They proceeded to do an MRI and spinal tap and came to the diagnosis of MS, which she had not heard of at the time. The weight of the diagnosis didn’t sink in until she shared the news with someone shortly after. That person immediately cried.

“That’s when it hit me just how serious this disease was,” Stephanie recalled.

MS is often referred to as a “snowflake disease,” meaning it presents differently in every individual. For Stephanie, the uncertainty was one of the hardest parts.

Doctors couldn’t tell her how the disease would progress or how debilitating it might become. Instead of letting that fear overwhelm her, she leaned deeper into her faith and began educating herself about MS, determined to understand what was happening in her body and how to care for it.

Today, Stephanie is in what she describes as “medical remission.” She stays diligent with regular doctor appointments and receives infusions every six months. While MS still reminds her it’s there — through occasional numbness, pins and needles, and persistent fatigue — she’s learned how to manage her symptoms and live fully alongside the disease.

One of her most powerful tools? Running.

Stephanie had always run casually growing up, but after her diagnosis, running became something more. It became a grounding force, a form of medicine, and ultimately, a defining part of her identity. Her doctor strongly

encourages aerobic exercise, often telling her that running is “literally the best thing” she can do for herself.

That advice became especially clear during a recent setback. After a severe sinus infection, Stephanie felt like her body was on the verge of a flare. When her doctor asked if she’d been running, she admitted she hadn’t, afraid it might push her into one. His response surprised her.

“He said my body is so used to running that it needs that for recovery,” she explained. Even if it meant starting with walking, movement was essential.

A turning point in Stephanie’s journey came in 2016, when she decided to run her first half-marathon at Bryce Canyon.

Until then, she admittedly “played it safe,” hesitant to push her limits for fear of triggering a flare. Crossing that finish line changed everything.

“Once I ran that half-marathon, I knew that I could do anything,” she said. “I may have to adjust my training and need more recovery time than most, but I can do it.”

Since then, she’s completed numerous races, from 5Ks to half marathons, and even took on the legendary Hood to Coast relay. Being selected for the team felt surreal, and the race itself was physically and emotionally demanding.

Crossing the finish line, Stephanie cried — overwhelmed, exhausted, and deeply proud.

Running isn’t just physical for her; it’s mental and emotional, too. Recently diagnosed with ADHD, Stephanie describes running as her “level set.”

The movement calms her mind, steadies her emotions, and strengthens her body.

During Hood to Coast training, she even saw measurable improvements in her resting heart rate, which proved that her body’s function was improving.

Training with MS requires constant listening and adjusting. Stephanie fuels

more frequently than most runners, prioritizes sleep — her “magic potion” — and plans recovery just as intentionally as her workouts. She’s learned to let go of comparison and the all-or-nothing mindset that once held her back.

“As a working mom of three with a fulltime job at Nike, fitness isn’t always perfect,” she said. “Some days, it’s just one mile. But something is always better than nothing.”

Her family plays a crucial role in her success, from helping with childcare to encouraging her to get out the door when she needs it most. She credits her husband for being her biggest supporter.

“There are times I am unsure of myself, and my husband motivates and pushes me,” Stephanie reflected. “He reminds me to eat or drink when it has been a crazy day, he knows my training routine and schedule, and I think he even knows all my race times better than I do!”

“For my recent St. Jude half marathon, he custom-made me a pair of Nike Vomero 18s and had them embroider on the inside, ‘love you most.’ He believes in me when I don’t, and I absolutely could not do it without him.”

This year, she plans to run Hood to Coast again — this time with MS Run the US — and raise funds to support others living with MS. Looking back over 24 years with the disease, she’s most proud that she’s still running, getting stronger, and showing up for herself. Her hope is simple yet powerful: that her story reminds others — especially working moms, runners, and those facing long-term health challenges — that it is possible.

“You may need to be creative, but don’t be afraid to ask for help,” Stephanie said.

“Show up for yourself, and you will feel so much better! Starting is the hardest part.”

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FIT MEMPHIS

40

By Zoe Harrison Photo by Tindall Stephens

FIT MEMPHIS

Finding Whole Body Health at Health 360° Angela Cotton has always been a caretaker. As a wife, mother, and daughter rooted deeply in Memphis, she has spent her professional life serving as a Field Management Director for the State of Tennessee. For years, she showed up for everyone at work, at home, and in her community. Through her recent health and fitness journey, Angela has begun to take the time to show up for herself, too.

Over the course of many years, Angela lost track of her health almost unknowingly. Eventually, she developed health complications like obesity, high cholesterol, chronic back pain, and recurrent infections. Though she was once pre-diabetic and hoped weight loss alone would reverse the trend, cycles of losing and regaining weight left her blood sugar creeping higher. Her medication list grew, and daily life began to feel both physically and emotionally heavier. “I didn’t want to get on medication,” Angela recalls. “I tried on my own. I’d lose weight, then gain it back. Eventually, I realized something had to change.”

That change came when Angela fully committed to Health 360° under the guidance of her primary care physician, Dr. Kaushal Kalra.

Health 360° is a comprehensive lifestyle program built around accountability, education, and professional support. Angela began working with a multidisciplinary team, including her physician, Dr. Kalra, a registered dietitian, and a personal trainer, and started learning about fitness and nutrition. Soon enough, Angela was finally creating sustainable habits rather than quick fixes.

The turning point for Angela was not restricting the foods she loved, but understanding how different foods and eating

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schedules could help her feel her best. Through her lessons with the Health 360° nutritionist, Angela began eating breakfast consistently, prioritizing whole foods, and paying attention to how meals made her feel. “I didn’t have to stop eating,” she says.

“I just had to eat with intention, and to fuel my body instead of just snacking.”

As Angela’s nutrition improved, so did her health. Her blood sugar steadily dropped, and she gained muscle through weekly strength-training sessions. Monthly body composition scans tracked fat loss, muscle gain, and inches lost, and this data has kept her motivated and accountable.

Now, Angela is off all diabetes and cholesterol medications, and her chronic pain and asthma symptoms have decreased significantly. In her day-to-day life, she moves with ease, now running up steps without thinking twice, and notices major improvements in balance and strength.

At 55, Angela has goals that are both playful and powerful. “I want to be 55 or 56 and look good in a two-piece bikini,” she laughs.

Perhaps most meaningful is how Angela’s renewed health allows her to care for her mother, who lives with severe dementia. With more energy and a healthier body and mind, Angela can give from a place of strength rather than depletion. Angela has shared her journey with fellow members of her church, several of whom are now active participants. By putting her health first, Angela has found the strength to live and give more fully every day.

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FOOD+NUTRITION

By Amy Goode

RESET & RECHARGE Why Dry January Is the Wellness Trend That Actually Works Each new year brings a fresh wave of resolutions, but Dry January continues to stand out as one of the simplest, most effective ways to support your health. By taking a 30-day break from alcohol, you’re giving your body — and mind — a chance to reset. And the benefits show up fast.

Why Dry January Matters Even a short-term break from alcohol can lead to meaningful improvements: • BETTER SLEEP: Alcohol disrupts REM cycles, so going dry often means deeper, more restorative rest.

A bright, immune-boosting drink that feels fancy without the alcohol.

INGREDIENTS

• INCREASED ENERGY: Many people notice better focus and stamina within the first week.

• ½ cup fresh orange juice

• Sparkling water

• ¼ cup fresh grapefruit juice

• Ice

• CLEARER SKIN: Dehydration and inflammation decrease when alcohol is removed.

• 1 tablespoon lemon juice

• Orange slice or mint for garnish

• IMPROVED DIGESTION & METABOLISM: Your liver gets a chance to recover, boosting overall metabolic function.

DIRECTIONS

• MOOD BALANCE: Studies show a reduction in anxiety and a more stable mood when alcohol is reduced or eliminated.

Whether you’re trying to reset after the holiday season, improve your fitness performance, or simply feel better dayto-day, Dry January is a powerful starting point.

Tips for Success • REPLACE THE RITUAL, NOT JUST THE DRINK: Use special glassware and alcohol-free options so the transition feels satisfying.

• STOCK UP ON HYDRATION BOOSTERS: Infused waters, herbal teas, and functional beverages help curb cravings.

• TRY NEW ROUTINES: Evening walks, yoga, or journaling can fill the time once spent unwinding with a drink.

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Citrus Ginger Refresher Mocktail

• BE SOCIAL — WITHOUT THE ALCOHOL: More bars and restaurants than ever offer mocktails and non-alcoholic drink menus.

• 1 teaspoon grated fresh ginger

1. In a shaker or jar, combine citrus juices and ginger.

2. Strain into a glass filled with ice.

3. Top with sparkling water.

4. Garnish and enjoy.

FOOD+NUTRITION

Healthy Dry January Recipes Because Dry January shouldn’t feel like deprivation, these clean, flavorful recipes make the month feel refreshing and energizing.

Berry-Lime “Nojito” Spritzer A refreshing alternative to a classic mojito — with antioxidants included.

INGREDIENTS • ½ cup frozen mixed berries

• 6 –8 fresh mint leaves

• ½ lime, juiced

• Ice

• Sparkling water

DIRECTIONS 1. Muddle berries, lime juice, and mint in a glass.

2. Add ice and sparkling water.

3. Stir gently and serve.

Glow-Up Green Smoothie Perfect for mornings when you want clean energy and glowing skin.

INGREDIENTS • 1 cup spinach

• ½ avocado

• ½ frozen banana

• 1 tablespoon chia seeds

• ½ cup pineapple

• 1 cup coconut water

DIRECTIONS 1. Add all ingredients to a blender.

2. Blend until smooth.

3. Adjust thickness with more coconut water if needed.

Dry January isn’t just about removing something — it’s about adding in routines, nutrients, and habits that make you feel strong, energized, and mentally clear. With mindful swaps and nourishing recipes, this month can set the tone for a healthier, brighter year.

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FOOD+NUTRITION

Turkey Bacon and Spinach Quiche with Sweet Potato Crust

Ingredients:

Directions:

q m edium sweet potato, peeled

Preheat oven to 400 F. Lightly spray 9-inch pie pan with nonstick cooking spray.

q 1 teaspoon canola or corn oil

In medium bowl, using box grater, grate sweet potato. Measure out 2 cups.

Gently press sweet potato on bottom and up sides of pan, forming crust. Sweet potato will be loose but will hold together once cooked.

q 1 medium yellow onion, diced q 6 slices uncured, nitrate-free turkey bacon, thinly sliced q 1 0 ounces frozen chopped spinach, thawed q 3 /4 teaspoon dried dillweed, crumbled q 1 /4 teaspoon salt q 1 /4 teaspoon freshly ground pepper q 4 large egg whites q 2 large eggs q 1 /4 cup fat-free milk q 1 1/2 tablespoons fat-free feta cheese 46

Bake 20 minutes, or until crust is cooked. Remove from oven. Let stand to cool.

Reduce oven temperature to 350 F. In medium skillet, heat oil over medium-high heat, swirling to coat bottom.

Cook onion 6 minutes, or until almost translucent, stirring frequently. Add turkey bacon. Cook 3-4 minutes, or until onion and bacon begin to brown, stirring frequently. Add spinach, dillweed, salt and pepper. Cook 1-2 minutes, or until water from spinach is released. Remove from heat. Transfer mixture into sweet potato crust.

In medium bowl, whisk egg whites, eggs and milk. Pour over mixture in crust.

Sprinkle feta over top.

Bake 35-40 minutes, or until knife inserted into center comes out clean. Transfer to cooling rack. Let cool 10 minutes before cutting into wedges.

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FOOD+NUTRITION

Sweetpotato Blueberry Baked Oatmeal

Ingredients:

Directions:

q 2 cups uncooked rolled or old-fashioned oats

Preheat oven to 350 F.

q 2 teaspoons cinnamon q 1 /4 teaspoon salt

Coat inside of 2-quart baking dish with butter, oil or nonstick cooking spray.

q 1 1/2 teaspoons baking powder

Mix oats, cinnamon, salt and baking powder.

q 1 1/2 cups 1% milk

Beat in milk, eggs, sweetpotato, butter, 1/3 cup maple syrup and vanilla extract.

q 2 large eggs q 1 cup mashed sweetpotato q 1 1/2 tablespoons butter, melted q 1 /3 cup maple syrup, plus more for drizzling q 1 teaspoon vanilla extract q 2 /3 cup blueberries (fresh or frozen) 48

Mix together, saving blueberries for last to prevent staining or crushing, and spread inside dish.

Bake 30-35 minutes until oats are tender and moisture has been absorbed.

Drizzle with maple syrup, to taste.

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49

COACH’S CORNER

By Dale Sanford, Performance Coach

A COACH’S CASE TO TRI Triathletes have a reputation for being disciplined, structured, and impressively good at squeezing multiple workouts into a single day. But the real secret is that the triathlon training model offers a lot for overall health and wellness, whether you race or not. Its blend of swimming, cycling, running, and strength training forms one of the most complete and sustainable approaches to fitness you’ll find. Even if you have no intention of racing, you can borrow this beginner structure and reap the benefits without feeling the need for a $10k bike and carbon-plated running shoes.

Swimming is the quiet hero here. It builds upper-body strength, sharpens breath control, and spares your joints from the pounding they get everywhere else. It is a total body low-impact workout. As a side benefit, you will never be leaner than you are while swimming consistently, I promise. It’s also the one place you can’t bring your phone, which some might call a health benefit in its own right.

Cycling adds controlled resistance and gives the option of short, high-intensity intervals or long-duration aerobic work without your hips and knees going on strike. It develops the quads, glutes, and hips in a way running alone never will, and because it’s low-impact, you can do multiple short hard sessions each week to save time, and at a lower risk than running.

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Running is the simplest piece of the puzzle. Just lace up and go. Ultimately, the best bang for your time buck if weight control is on your radar. It delivers massive cardiovascular return, and can be done pretty much anywhere.

One thing worth noting: Most triathletes train twice a day on most days, but that’s not required unless you have big goals in the sport. But splitting training into shorter sessions can actually make the whole routine more sustainable. You recover better, you break the training into smaller chunks, you get in more quality training, and you avoid the soul-crushing 90+ minute single-session weekday grind that scares people away from triathlon and structured fitness in general.

Strength training is what keeps the whole operation from falling apart. Triathletes may love endurance, but without strength work, their form and durability fall apart faster than a budget pair of bib shorts. Lifting supports metabolic health, improves lean mass, improves bone density, and keeps you structurally sound, so all that endurance training can keep you moving long into your golden years.

With that, here’s a realistic, beginner-friendly weekly layout that mirrors triathlete structure without overwhelming your life. And yes, it includes some two-a-days. Consider it your initiation. We’ve coupled lifting and swimming since they are generally done at the same facility. From here, you can easily build on more frequent sessions and work to get to an average of three of each sport and two strength sessions per week if you happen to magically become one of us.

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

COACH’S CORNER

BEGINNER TRIATHLON TRAINING STRUCTURE DAY

TRAINING FOCUS

DESCRIPTION

MON

Rest

Full day off, or optional mobility strength if you prefer to do something each day.

TUES

Strength + Swim

Functional strength first; then swim technique and steady aerobic intervals.

WED

Run

Easy to moderate aerobic run for base building. Or high intensity intervals for more experienced runners.

THURS

Bike

Cadence drills, aerobic intervals, or controlled tempo work. Advanced cyclists will get in a V02max day.

FRI

Strength + Swim

Heavier strength session.

Then short, faster swim intervals to build power and efficiency.

SAT

SUN

Bike (Long)

Run or Brick

Longer endurance ride to boost aerobic capacity and fat utilization. Steady pressure on the pedals.

Most call this a Zone 2 ride.

Longer easy run or short bike-to-run combo for variety

If you’re looking for a new routine, give this a tri. See what I did there? The last thing I will add is that the triathlon community is one of the most welcoming and supportive groups there is. Hands down. If you find yourself getting into the three sports, you absolutely can do a triathlon. If you do a triathlon, you might just find yourself a great community in the process. And community is one of the keys to sustaining a healthy lifestyle long term. So I’ll just go ahead and speak for all triathletes and say, we’d love to see you out there!

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WEEKEND WARRIOR Photo by Tindall Stephens

Savannah Crittenden, Runner 40; Teacher at DeSoto County Schools

UP NEXT: I am currently training for Antelope Canyon 50 Miler and the Country Mile 48-hour races.

FAV FITNESS ACCOMPLISHMENT: I remember the first time I ran five miles without stopping and the incredible feeling of accomplishment it gave me. As my trek continued, I pushed my boundaries and completed my first half, then my first full. After finishing my first Ultra, I was in pain and complete awe. Since then, I have completed dozens of ultras, including a 100-miler and a 200-miler. But my favorite fitness accomplishments come from others. There is nothing more rewarding for me than knowing that something I did or said helped inspire someone else or helped them achieve their own goals.

HOMETOWN: Olive Branch, MS SPEED BUMPS: The most challenging part of my fitness journey has been my mental state. I had ideas about what I thought was possible and what was not. It has been an amazing journey to repeatedly discover that the impossible is possible and, with hard work and dedication, there is no goal I cannot accomplish.

MY GROUP: I am part of the Trail Trippers and North Mississippi Endurance Runners groups, and I play volleyball with the team Continuum.

FAV JAMS: “Eye of the Tiger” by Survivor MOST MEMORABLE FITNESS EVENT: Trail Tripper’s Backyard Ultra. This event changed how I viewed and approached running. I was basically a solo road runner who discovered that running is NOT a solo sport. Everyone was helping each other and offering supplies and advice. They showed me that the running community is amazing.

BEST EATS: Happy Mexican. I love their grilled chicken fajitas.

GO-TO GEAR: My Garmin Forerunner 965. I love tracking my data and seeing my improvement over time. I even love my watch tan line!

I

f

RUNNING: Running is a journey through which you discover the best version of yourself. There is a PR I can always chase down and improve myself. It is me versus who I used to be.

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BUCKET LIST: I want to run the original marathon route. It runs from Marathon, Greece, to Athens.

INSPIRATION TO BE FIT: The best part about being active is how it makes me FEEL! Every run, every workout, every activity makes me feel GOOD and happy. It may not always feel great while I am doing the activity, but afterwards it is an incredible feeling.

ON MY NIGHTSTAND: “The House of Hades” by Rick Riordan BINGE-WATCHING: “Wednesday” PERSONAL MOTTO: “I can. I will.”

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WEEKEND WARRIOR Photo by Josh Clark

Kyle Rock, Runner 26; Continuous Improvement Engineer at Milwaukee Tool; Volunteer Track Coach for HyperFocus Run Club

I

f

RUNNING: Training and consistency yield results. This sport has taught me that success depends on both mental and physical toughness. It’s very satisfying to conquer and perform at an elite level.

BUCKET LIST: I would love to watch or compete in the Olympic Games.

UP NEXT: I’m currently training to run the 800m and 1-mile indoor track races.

FAV FITNESS ACCOMPLISHMENT: Receiving a scholarship to run cross country and track at the University of West Alabama.

HOMETOWN: Oxford, Mississippi SPEED BUMPS: I have a recurring hamstring injury that has caused a lot of hiccups in my college career. This year has been my first full year hamstring-injury-free after a lot of physical therapy and rehab (huge shoutout to 901 PT).

MY GROUP: HyperFocus Run Club FAV JAMS: “SOLD OUT” by HARDY RECENT RACES: 1:54 800m at Lee University Track Meet, 16th place/36 runners, and Peachtree 10K, 35:10, 114th place/43,654 runners MOST MEMORABLE FITNESS EVENT: Winning my first college race: 800m in 1:53.38 at Al Schmidt Bulldog Relays at Mississippi State University.

BEST EATS: Slider Inn. I like the Memphian Sliders!

DREAM DINNER COMPANY: I would love to have dinner with Olympic gold medalist Jesse Owens! I find it incredible how he was able to win four gold medals during a time of political pressure and oppression. I would love to hear from him how he achieved this feat. I am very proud that he represented our nation during that time. I’d be honored to share a table with a track-and-field legend like himself.

GO-TO GEAR: Hoka running shoes and a Garmin watch!

INSPIRATION TO BE FIT: I feel that I have not reached my full potential as a runner. I believe I can still run a personal best in the 800m.

ON MY NIGHTSTAND: “The 5AM Club” by Robin Sharma

PET PEEVE: Flexing running watch tans.

BINGE-WATCHING: “Stranger Things” since Season 5 dropped.

QUOTE: “If you want to run fast, run alone. If you want to run far, run together.” – African proverb

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TRAINER SPOTLIG HT Photo by Tindall Stephens

CORBIN LEBO 32, Coach at Raptor Performance & Wellness

MY FITNESS TIP: Train for life, not just for looks. Focus on getting stronger, moving better, and feeling good — not just aesthetics.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: I’d pick a kettlebell because it does it all.

With one piece of equipment, you can train power, strength, mobility, and conditioning.

MY FITNESS INSPIRATION: I’m inspired by coaches who preach longevity, not ego — people like Ben Patrick (“Knees Over Toes Guy”) and Kelly Starrett. They focus on quality movement, mobility, and helping people become pain-free, strong, and athletic for life. That’s the mission I try to model in my own coaching.

DREAM WORKOUT PARTNER: Steve Weatherford. His blend of faith, discipline, and elite athleticism is something I really connect with.

DIET PHILOSOPHY: FAV WAY TO WORKOUT:

BIGGEST NUTRITION MYTH:

Interval conditioning on the rower. It hits that perfect mix of power, endurance, and mental grit. The intensity forces me to lock in, push my limits, and stay present — and I always walk away feeling stronger, clearer, and more energized than when I started.

“Carbs are bad for you.” Carbs are your body’s primary energy source — especially for active people. The key is choosing quality sources like fruits, vegetables, and whole grains instead of processed carbs, not cutting them out entirely.

BIGGEST FITNESS MYTH:

Hitting every element — mobility, power, strength, and conditioning. I’ll start with some explosive plyometrics or sled pushes, move into a heavy lift like squats or deadlifts, then finish with a functional circuit that tests endurance and stability.

“You need to do endless cardio to lose fat.” While cardio helps burn calories, resistance training is more effective in the long term because it builds muscle, which increases resting metabolism.

Combining both gives the best results for fat loss and overall fitness.

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MY TYPICAL WORKOUT DAY:

MY ADVICE: Align your lifestyle with your goals.

Fuel your body like an athlete — prioritize whole foods, balanced macros, and consistency over perfection.

WHAT KEEPS YOU MOTIVATED: I remind myself of my “why.” I train to become the strongest, healthiest version of myself — not just for me, but for the people I coach.

NEWBIE ADVICE: Just start. Start small, stay consistent, and don’t chase perfection. Master the basics — sleep, hydration, movement, and nutrition — and build momentum from there. Consistency will take you farther than intensity ever will.

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.

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