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.
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Amy Goode | Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 28 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
By Lucy Modzelewski
Smarter Health:
How AI Is Transforming the Wellness Industry
Artificial intelligence (AI) isn’t just powering your playlists or chatbots anymore; it’s reshaping how we approach health, fitness, and self-care. From real-time health insights to personalized fitness plans and even early illness detection, AI is helping people live smarter, not just harder. Welcome to the new frontier of wellness, where technology works behind the scenes to keep us one step ahead.
What started as simple step trackers have become wearable wellness clinics. Devices like the Apple Watch, WHOOP, and Oura Ring are collecting massive amounts of biometric data — heart rate variability, temperature fluctuations, sleep cycles, stress patterns — and using AI to turn it into actionable insights.
In March, Virginia-based nurse practitioner Nikki Gooding went viral on TikTok for crediting her Oura Ring with flagging warning signs before she felt noticeably ill. The ring detected elevated skin temperature and stress levels along with a sharp drop in her readiness score. She followed up with her doctor, who diagnosed her with early-stage Hodgkin lymphoma. Thanks to her Oura Ring’s alerts, she caught it early. While these devices aren’t a replacement for doctors, stories like Nikki’s highlight how AI can serve as an early warning system, giving users the nudge they need to seek care sooner.
AI isn’t just monitoring health — it’s transforming how we move. Fitness platforms like Future, Freeletics, and Tempo utilize machine learning to create workout plans that adapt in real time based on your performance, preferences, and even your mood. Some use camera-based form correction, while others integrate with wearables to adjust intensity based on your recovery status. For people juggling busy schedules or uncertain where to start, these smart platforms offer a level of
personalization once reserved for elite athletes or personal trainers.
The wellness impact of AI goes beyond the physical. Apps like Woebot and Wysa utilize AI-driven chat interfaces to provide evidence-based mental health support, enabling users to process stress, anxiety, or depression in real time. These tools offer a discreet, always-on alternative to traditional therapy, although most also recommend professional help when needed. Some wearables even track mood-related markers, such as variability in heart rate or changes in sleep, offering gentle prompts to check in with yourself when stress spikes or energy levels dip.
As impressive as AI-powered wellness tools have become, they come with real limitations and concerns that users need to keep in mind — namely, that AI is not a replacement for medical professionals. While wearables and apps can detect patterns and issue alerts, they aren’t equipped to make formal diagnoses or consider the full context of your health history. There’s a danger in becoming overly reliant on tech for answers, especially if it delays someone from seeking real medical care.
There are also concerns about data privacy and security. Health data is incredibly personal, and as AI tools become more advanced, they’re collecting more of it. Users may not always be aware of how their data is being used, stored, or shared. Then there's the algorithmic bias issue. AI is only as good as the data it's trained on, and if that data skews toward certain populations (which it often does), recommendations may be less accurate — or even harmful — for others. For example, heart rate trends or sleep patterns that are considered "normal" for one demographic may not be applicable across genders, races, or age groups.
@otikkiyousoofine/TikTok
Still, as long as users stay informed and tech companies prioritize transparency, the benefits of AI-powered wellness are hard to ignore.
As AI continues to evolve, its role in our daily lives also evolves. The future of wellness is deeply personalized, proactive, and always learning. Whether you’re chasing a fitness goal, managing stress, or trying to stay ahead of potential health risks, AI is becoming one of the most powerful tools in your wellness toolbox. And in some cases, like Nikki Gooding’s, it might just save your life.
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By Amanda Tompkins
Breathe Better, Sleep Better
Dentistry’s Role in Sleep Apnea Treatment
Dr. Elizabeth Mitchell is more than a dentist — she’s a passionate advocate for airway-focused care and women’s health, with a mission to help patients breathe, sleep, and live better. Her journey into airway dentistry began when her son showed signs of sleepdisordered breathing. Frustrated by vague answers and misdiagnoses, she dove deep into research, and she uncovered just how overlooked and misunderstood sleep apnea can be, especially in children and women.
What began as a mother’s mission quickly evolved into a professional calling. She states, “The medical community recently had conversations with dentistry about our influence in screening for conditions such as sleep apnea that are affected by poor airway health. As an advocate for my son, I became very interested in this practice.” Today, Dr. Mitchell combines her expertise in dentistry with a focus on sleep-disordered breathing and oral appliance therapy, offering patients non-invasive options to treat conditions such as obstructive sleep apnea. Her practice doesn’t just treat teeth — it supports the whole patient, with an emphasis on early intervention, collaboration with medical providers, and preventive airway care.
Dr. Mitchell is especially passionate about supporting women who are often misdiagnosed or dismissed when it comes to sleep issues. “Many young, active women take great care of themselves — eating well, exercising, staying on top of their health — yet still feel tired, anxious, or unfocused,” she explains. “These symptoms are often brushed off or blamed on stress, but they can be signs of disrupted breathing during sleep.”
Sleep apnea is traditionally associated with males who have an elevated body mass index (BMI) and a larger neck circumference. However, research shows it affects all people, including fit, healthconscious women who may not snore or show classic signs. Prioritizing your health means paying attention to how you sleep, and airway health is a vital part of whole-body wellness, especially for strong, high-performing women who deserve to feel and function their best.
Through personalized evaluations and custom-fit oral appliances, Dr. Mitchell helps her patients reclaim restful sleep without relying solely on CPAP therapy. She also emphasizes education and empowerment, ensuring patients understand how breathing and dental health are deeply connected to overall performance.
She often reminds her patients, “Breath is life. How can you restore and function optimally if you are not breathing?”
Whether she’s working with a child who’s struggling in school or a woman who’s been told her fatigue is “just stress,” Dr. Mitchell is committed to listening, digging deeper, and offering real solutions. Her approach combines cutting-edge dentistry with compassionate, whole-body care, helping her patients not only survive but also thrive.
By Shelley Mulrooney, PA
Think “Head-to-Toe” Prevent Skin Cancer and Sun Damage
Skin cancer prevention has come a long way, but summer is still a great time to brush up on your skin protection plan, including those unexpected spots where sun damage can occur.
As a surgical oncology physician assistant who specializes in treating melanoma, I want patients to protect themselves from head to toe!
Make sure to consistently wear sunscreen with an SPF of 50 or higher, or cover your skin with clothing.
See a dermatologist regularly, and follow the “ABCDE” rule to check moles or spots on your skin — it stands for Asymmetry, Border irregularity, Color variations, Diameter over a quarter of an inch, and Evolving. Have spots with those characteristics checked by a professional.
Remember, skin cancer doesn’t just occur on the face, arms, legs, and other commonly exposed places. Ensure your protection and detection plans cover these less obvious areas.
The Scalp
Your hair provides some protection, but not enough — especially if you have thinning hair or bald spots. Spray-on sunscreens and widebrimmed hats are excellent options for covering exposed areas.
Make sure you and your dermatologist look at your scalp. You can also ask your hairstylist to alert you to potential problems.
The Ears
The backs and tops of your ears are high-risk spots for squamous cell carcinoma, which is linked to cumulative UV damage.
Your ears are exposed anytime you go outside, so be sure to apply sunscreen daily. If you’ll be outside for long periods, wear a hat with a brim.
The Eyes
Don’t be hesitant about using sunscreen around your eyes! The skin is delicate, so it’s vulnerable to basal cell carcinoma, the most common type of skin cancer.
Sunscreen for sensitive skin is a good option, or wear UV-blocking sunglasses. If you notice a lesion that isn’t healing or looks crusty, get it checked by a physician.
Fingers and Toes
Skin cancer under the fingernails or toenails is called subungual melanoma. Cancer can also develop between fingers and toes.
Be vigilant about applying sunscreen to these areas, and watch for dark stripes, discoloration, or spots under your nails. Don’t forget to check between fingers and toes during skin exams.
Soles of the Feet
The bottom of your foot may not get much exposure, but it’s possible to develop melanoma. People with darker skin tones are at a higher risk.
Spots, bumps, and sores that won’t go away should be checked by a provider.
Inside the Mouth and Nose
Mucosal melanoma, a rare but aggressive skin cancer, occurs in the linings of the nose, mouth, and throat.
Your dentist may be the first person to sound the alarm, and Ear, Nose & Throat specialists can help. If you experience persistent mouth sores or nosebleeds, mention it to a healthcare provider.
LEARN MORE!
I encourage patients to take a full-body mindset when it comes to the prevention and early detection of skin cancer.
Stay vigilant about protecting commonly exposed areas, and don’t ignore those overlooked spots. Shelley Mulrooney, PA, is a surgical oncology physician assistant at Regional One Health and a specialist in melanoma treatment. To learn more, visit regionalonehealth.org/cancer-care or call 901.515.HOPE (4673).
By Molly Fleming, LPC-MHSP, YT
Normalizing Therapy
As a mental health professional, I am gratified that therapy is becoming more the norm these days. By normalized, it seems that more people of all ages, backgrounds, and ethnicities are seeking support. Parents of elementary-age children are reaching out for their kids to develop coping skills and have a safe space to talk about their young feelings. This is a good thing.
As a therapist, a woman, a wife, and a mother, I am concerned that there is so much intensity and chaos in our world. Therapists need therapists! We all need support. These are surreal times. It’s hard enough to be human without all the extra noise from global politics and climate concerns.
Looking for a therapist that will be a good fit is usually a little anxiety-provoking. Many providers still accept insurance for their services, but an increasing number do not. Psychology Today (Psychologytoday.com) is a great resource for finding a therapist in your area and for learning about their services and how they think about the work. The profiles will also indicate whether they accept insurance, their rates, and other relevant details.
For me, the type of therapeutic work offered is of the utmost importance. Experiential body-oriented work can be a game-changer. Our bodies and nervous systems carry all our confusion, our hurts, our rage, and our powerlessness. There are many experiential therapeutic modalities that can help get us outside our thinking selves. For example, equinebased therapy, art therapy, and the like.
Thankfully, there are what I refer to as the best of the East and the best of the West evidence-based and evidence-supported modalities that have stood the test of time. Movements like Yoga, Tai Chi, Qigong, Pilates, and hands-on bodywork such as Acupuncture, Massage, Reiki, and Cranial Sacral work are significant therapies.
Body-centered psychotherapy is expressive, creative, and present momentcentered. Breath is typically a central component in both stabilizing and deepening the therapeutic process. A powerful technique I call Transformational Breathwork aids in processing unresolved pain and trauma. Incorporating guided
breathing techniques with traumainformed sensibilities and music, this breathwork approach reveals and releases restricted breathing patterns and somatic tension — and it can connect us to the subconscious mind and higher states of consciousness.
I strongly recommend that only licensed, trained mental health service providers guide others in this kind of work. Safety and trust are sacrosanct to the healing process. We must remember that it is a process, so taking it slow and steady is a good rule of thumb. Please take care of yourself and don’t hold back in seeking support.
Molly Fleming, LPC-MHSP, YT, is a Body-Centered Psychotherapist who specializes in helping people heal from trauma — especially attachment-based injuries. She is a longtime student and teacher of yoga and other mindfulness-based practices. She is proficient in a range of breath-centered and somatic modalities that increase personal awareness and treat anxiety, depression, and chronic pain.
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By Zoe Harrison
Photo by Elizabeth Looney Scott
THE FIT REALTOR
BRINGING ENERGY TO FITNESS AND REAL ESTATE
Peterson Wellford wears two hats that, at first glance, may seem unrelated but are, in fact, a natural fit. The 34-year-old Memphian is a high-energy fitness coach and a successful realtor, helping his community find strength in their bodies and comfort in their homes. Peterson can be found leading early morning classes at CycleBar or Rumble Boxing in Midtown and, later in the day, showing homes across Memphis with his real estate brokerage, The Firm. But neither of these careers was something Peterson originally set out to pursue.
“I wasn’t looking for a career in fitness or real estate, but I like to say that both found me,” he says. After finishing graduate school and moving back to Memphis in 2017, Peterson took a class at CycleBar Germantown. The studio was looking for male instructors, and after an audition, they hired him. Although his mother had been a fitness instructor and he grew up swimming competitively, Peterson never envisioned himself pursuing a career in coaching. But once he stepped into the role, it felt right. What he loves most about both coaching and participating in group fitness classes is the emotional impact it can have. “It’s not just about sweating. The music and energy brought to a class can take everyone on a journey,” he says. “It’s a release. I tell my classes that if something isn’t serving you, you need to let it go.”
Peterson’s career in real estate followed a similar path. By 2020, he was managing both the Midtown and Germantown CycleBar locations when the COVID-19 pandemic led to a significant halt in group fitness. As the entire country questioned what the future of group fitness spaces might look like in the wake of the pandemic, this experience also left Peterson rethinking his professional goals. In 2021, he got his real estate license and hit the ground running in his new career. “Group fitness gave me a built-in network,” he says. “It’s been a great way to meet people, both new to Memphis and long-time locals.”
However, it’s not just his connections that give Peterson an edge in real estate. Years of athletic training have led him to develop a deep appreciation for the mental clarity and physical energy that come with staying fit. “When you feel good physically, your mind is sharper,” he says. “That helps me show up for clients and be my most focused, patient, and energized self.”
Now, with four years as a realtor and nearing a decade in the fitness space, Peterson appreciates that his clients, classmates, and friends have blended into one community. These days, he
keeps a tight schedule, relying on his calendar to balance all of the hats he wears. “I used to have separate calendars for work and my personal life. Now, everything’s integrated.” He no longer coaches during weekdays, instead opting for early mornings and Saturday classes. “People rarely want to see a house before 8 a.m., so this is still my time to dedicate to my group fitness classes,” he jokes.
In his work as a realtor, he’s also seen how fitness and wellness are influencing housing trends for anyone from first-time home buyers to those looking for more luxurious amenities. “A lot of my clients are looking for a separate space for at-home workouts, patios with shade, or a sunny room they can use for yoga.” Other amenities on the rise are steam showers, saunas, and cold plunges. “People are looking to invest in recovery,” he explains.
Neighborhood choice also matters for health-conscious Memphians seeking a new home. “Walkability is huge,” Wellford says. “Areas like High Point Terrace and CooperYoung are hot because you can walk to coffee shops, parks, and restaurants and experience that healthy community energy. People want to be outside and moving.”
Whether he's leading a sunrise workout or unlocking the door to a dream home, Peterson proves that there’s no limit to the energy and impact he can bring to his Memphis community. Visit Thefirmmemphis.com to learn more about The FIRM and keep up with Peterson on Instagram @pwellford.
By Zoe Harrison
Photo by Tindall Stephens
BUILT TO LAST
Tommy Conley, 46, and April Conley, 42, each found bodybuilding to be an outlet for grief and life changes, and they fell in love along the way. Years later, both their passion for the sport and their relationship are stronger than ever, and they have no plans to slow down their training.
Tommy enjoyed lifting weights in high school, but after becoming a father in his 20s with five children, he soon didn't have time to devote to fitness. He gradually realized how out of shape he had become, struggling to walk upstairs to put his children to bed without becoming out of breath. By the time he was 40, Tommy was divorced and had turned to alcohol to cope. “I reached a point where I realized I didn't want my life to look this way, and I needed a goal,” Tommy remembers. He set his sights on a local bodybuilding competition and fell in love with the sport.
Meanwhile, April, who lived in Birmingham at the time, started lifting weights in her late 20s to feel and look stronger. After her late husband passed away, April was grieving and felt she needed a goal to see her through this
hard time, and she began training to compete in her first bodybuilding competition. Later, while browsing Instagram for other bodybuilding competitors, April came across Tommy's page and followed him. Soon, they were connecting over shared experiences as parents and a shared love for bodybuilding, and the rest is history. April became a pro bodybuilder within her first year of competing, and with her hard work and Tommy’s support, she continues to catapult as a leader in the sport. “April is on a rocket ship and is progressing through the sport at an insanely fast pace,” Tommy says. “She is a powerhouse and motivates me to be better.”
April, who is a bodybuilding coach, finds that consistency is the key to her success in the sport. Due to their primary roles as parents, Tommy and April’s schedules rarely allow for them to train together, but they love checking in with gym selfies during their independent training sessions. “Training for a big competition can be challenging, but we know what the other one is going through, which makes it easier to relate and check on each other during the hard days,” April says.
Additionally, the Conleys enjoy taking every opportunity to travel together for bodybuilding competitions and have recently competed in Miami, Denver, Scottsdale, and Las Vegas, among other locations. In August, Tommy and April will travel to Tokyo, where April will compete in the International Federation of Bodybuilding & Fitness (IFBB) Masters Olympia, a significant milestone in her professional bodybuilding career. Though Tommy is not competing, he will be there to cheer April along every step of the way.
Learn more about Tommy, April, and bodybuilding by following them on Instagram @tommy.b.conley and @aprilconley_ifbbpro, or check out their podcast “Just a Little T&A” on YouTube.
By Amanda Tompkins
Photo by Tindall Stephens
The Inner Voice from Illness to Intuition
Rachel Cox, 26, never imagined that a subtle mix of symptoms — weight gain, hair loss, and unexplained hormonal swings — would mark the beginning of the biggest turning point in her life. It started slowly. The changes were tempting to brush off, especially since everyone else did so easily. Maybe it was the stress of being a recent grad or from her new job. But as time went on, Rachel felt like a stranger in her own body.
In 2022, she arrived at a routine appointment with her OB-GYN. The visit turned out to be the validation she needed. After testing, she was diagnosed with a thyroid tumor. Everything made sense at that moment. Surgery followed, and the benign tumor was removed. Rachel’s body began to heal, but the experience left more than just a scar — it sparked a powerful inner awakening.
At the time, Rachel was working an unfulfilling day jo day and had a night job as a front desk clerk at Sana Studios in Memphis — 9-5 and 5-9. She became increasingly unhappy with her trajectory. But that space, filled with movement, mindfulness, and community, lit something up in her that her day job never could.
During recovery, she spent long hours reflecting. For years, she had let others’ opinions drown out her own — family members, teachers, bosses— well-meaning voices, but not her voice. The tumor became a metaphor for everything she had been holding in: suppressed dreams, ignored intuition, and a life misaligned with her truth.
“The diagnosis became my wake-up call,” Rachel says. “I realized life’s too short to stay in something so draining.”
Rachel made the bold decision to leave her full-time job and pursue her passion: becoming a full-time fitness instructor. It wasn’t easy. There were financial fears, doubts, and the voice of caution that had been so familiar. But for the first time, she chose to listen to herself. Her voice. Her gut.
“God gave us brains to think, but he also gave us gut feelings,” Rachel says. “That’s the truth I came home to. You can’t logic your way through life entirely. At some point, you have to trust your gut.”
Now, Rachel leads classes that are as much about healing as they are about strength and flexibility. Her journey has made her an empathetic and intuitive teacher, one who encourages students not only to move their bodies but also to tune into the quiet
whispers of their inner guidance, even when it feels intimidating or challenging.
Rachel’s story is more than a health journey — it’s a rebirth. She faced illness, fear, and uncertainty but came through with clarity, purpose, and the courage to finally live a life that felt like home. Her story reminds us that the scariest voice to trust is often our own — but it’s also the only one who truly knows the way.
Join Rachel for class at Overton Park on Mondays at 5:30 p.m. and most days of the week at Sana Studios East and Downtown and Evolve Pilates (Reformer). Find all her classes at Sanayogastudio.com and Evolvepilatesmem.com and get started today!
By
Zoe Harrison
Photo by Alyssa Jean
Restoring Confidence
Dr. Sarah Hammond, 41, is the founder of Restore Plastic Surgery and Aesthetics, the only female-owned plastic surgery center in Memphis and West Tennessee. Originally from East Tennessee, Dr. Hammond knew from a young age she wanted to be a doctor. Gifted with steady hands from a childhood focused on playing competitive piano, she gravitated naturally toward surgery once she began her medical school rotations at UTHSC here in Memphis. "I liked seeing results and having direct control over outcomes rather than just prescribing a treatment and hoping it was followed,” she explains. When determining what area of surgery to specialize in, Dr. Hammond found herself drawn to the precision and artistry of plastics. “In plastic surgery, I get to see the immediate results of the surgery but can maintain a longer relationship with my patients during their healing journey,” Dr. Hammond says.
During her time in general surgery residency, Dr. Hammond found herself working 90 hours or more a week, with no time to tend to her own physical or mental health. After a particularly challenging rotation, she began running
after work and found it immensely helpful in clearing her head and feeling more fit. Now, Dr. Hammond incorporates yoga, meditation, and deep tissue massages into her wellness routine, as well as running. “Operating is very physically and mentally taxing. It’s not a ‘normal’ lifestyle. Yoga and running are both very grounding for me and helpful for reducing stress,” she says.
Dr. Hammond completed a full general surgery residency before moving to Miami for a plastic surgery fellowship, then returned to Memphis for subspecialty training in craniofacial surgery at Le Bonheur and St. Jude. After five years of private group practice, she opened Restore Plastic Surgery and Aesthetics. Now, her time in the operating room is split evenly between cosmetic and reconstructive procedures. Her cases span from cleft lip repair to breast augmentation, from skin cancer reconstruction to tummy tucks.
While her patients aren’t always dealing with acute illness, the emotional weight of plastic surgery, especially reconstruction, can be profound. “These patients often have experienced trauma,
Cole Pain Therapy Group
Relieving pain. Restoring lives.
cancer, or years of discomfort with their appearance. Meeting them where they are and building their trust is crucial for how I want to practice,” she says.
For those considering surgery, Dr. Hammond emphasizes the importance of both preparation and recovery. “Nutrition is vital, and your body needs more protein, vitamins, and hydration for proper healing. But mental health matters just as much,” she says. “You should never undergo cosmetic surgery for external validation. It should always be for yourself.”
She also urges patients to take recovery seriously. “It’s not just a quick fix or easy recovery because that’s what you saw on social media. Healing takes time, support, and often emotional resilience.” By prioritizing her own mental and physical wellness, Dr. Hammond is able to be part of the support system in her patients’ journeys to looking and feeling their very best.
Learn more about Restore Plastic Surgery and Dr. Hammond’s work by visiting Plasticsurgeryrestore.com or call 901.682.4456.
When pain slows you down, it places limits on your life. We provide customized chiropractic solutions to free you Our team has been relieving pain and restoring lives for over 40 years.
from pain’s limitations, to move well, and to feel healthier for life.
By Shlomit Ovadia
Photo by Tindall Stephens
BOUNCING BACK FROM INJURY
Contrary to popular belief, undergoing knee surgery does not equate to sacrificing an active lifestyle. Cary Califf, 66, a Memphian who claims to feel 10 years his junior since undergoing double knee surgery, shows that the proof truly is in the pudding.
From his high school days through college and beyond, Cary played tennis competitively until a left-foot stress fracture halted his game at 40. “After being in a boot for 18 weeks, I switched over to playing golf,” he says of the low-impact alternative that offers similar core and hand-eye coordination benefits.
However, around 2016, Cary noticed worsening issues with his right knee. “I was in a lot of constant pain,” he recalls gruffly of the meniscus tear, “like a bone-on-bone type of pain.” The meniscus is a gel-like cushion that fits into the inside of the kneecap and on top of the tibia. It can wear out over time due to repeated hard impacts.
Following two years of gel and cortisone shots, knee braces, and a meniscus repair surgery, Cary was left with one option to relieve the stubborn pain: a partial knee replacement surgery.
“You get to a point where it becomes so mentally debilitating, and you can’t get up in the morning to go to the gym,” he recalls. Cary had knee replacement surgery on his right knee in November 2022 and his left knee more recently in November 2024.
It was around this time that Cary was recommended to check out Accel Performance and Wellness, a sports performance, training, and rehabilitation facility operated by Drew Graham. It is located on the same campus as Campbell Clinic, a renowned medical group specializing in orthopedic care, sports medicine, and physical therapy.
There, Cary worked with Brad Langley, a physical therapist and performance coach at the Campbell Clinic, to reduce area swelling and incrementally increase the flexion degree of his kneecaps over several weeks. He then began to gradually introduce training sessions with Brad on the Accel Performance side.
“Brad is really good at getting the knee back. Accel has some of the best equipment in the country and is connected to an unbelievable physical therapy program and leading orthopedic surgeons,” he shares. “They have all kinds of specialized equipment for knees.” Now, Cary splits his time at Accel between taking 50-minute group exercise classes, training with Brad, and stretching.
“The surgery fixed all of my knee problems, and I have zero pain. The rehab worked for me, and now I am back out there playing really good golf again, and my core is stronger than ever from my work with Brad.”
"It all boils down to a commitment to rehab and working out,” Cary explains. “You have got to put in the work to keep your body going in the right direction as you get older.”
“It is unbelievable how good I feel every day when I get out of bed,” Cary adds, beaming. “My body feels great, and I am still able to maintain an active lifestyle.”
To learn more about the Campbell Clinic, visit Campbellclinic.com. To see all that Accel Performance offers, visit Accelperformance.com or call 901.759.3151.
By Maya Smith
Photo by Tindall Stephens
THE POWER OF SMALL CHANGES
RECLAIMING YOUR MIDLIFE HEALTH
Christie McGee, 50, has always loved fitness but didn't pay close attention to nutrition until a couple of years ago. Following a period of rapid weight gain in her forties while pursuing graduate studies, McGee became motivated to make lifestyle changes.
“I was exhausted all the time. I didn’t feel well or sleep well, and I couldn’t fit into my clothes. I just wasn’t happy. And the fear of getting older and the risk of chronic diseases terrified me," she says. “I didn’t want to get to my 70s and not be able to walk up the stairs without getting winded."
She was routinely working out and didn’t understand why she was gaining weight, so she dove into research, reading more than a dozen books about nutrition. She quickly realized she needed to adjust her eating habits.
McGee replaced processed and fast foods with home-cooked meals made from whole foods like animal protein, fruits, vegetables, and grains.
She began tracking her macro intake to ensure she consumed the right amount of carbs, protein, and fat for her body as it transitioned through menopause.
“It’s all about balance,” McGee says. “People think you have to be so restrictive, but you don't. You just have to be conscious.”
As people age, the risk of developing chronic diseases, such as heart disease, cancer, or dementia, can increase. McGee says her research indicated a potential correlation between what people eat and how they take care of their bodies, which motivated her even more to make changes.
“Food and exercise truly are medicine,” McGee says. “As a nurse, I’ve seen people get older and not change their habits. They end up having heart attacks or strokes or all these health problems that compound.”
McGee has lost about 75 pounds since she changed her habits three years ago. Her cholesterol and blood pressure have also lowered to healthier levels.
“I feel amazing,” McGee says. “I completely transformed my body, and it was all just hard work, motivation, and eating the right things.”
McGee also revamped her fitness routine. She replaced her intense daily cardio workouts with walks and now runs and cycles a couple of times a week. Coupling that with strength training four times a week has been the key to recompositioning her body.
“That’s been monumental,” she says. “I never thought I could have muscle definition at my age, and I probably have more now than I did in my twenties. It just comes down to eating protein and doing the weights.”
McGee now wants to share her journey with others through nutrition counseling and is working toward earning a certification in nutrition coaching. She is especially eager to assist women during their menopausal years. She didn’t think it was possible to lose weight during menopause, but she proved to herself that it was a misconception.
“I just want women to realize that it can be done, and it can actually be easier to do once you’ve raised your kids,” McGee says. “So many women my age feel stuck with their menopausal belly or like they can’t build muscle. You can. You just have to eat the right food.”
McGee says it doesn’t require anything drastic to see and feel results — just small changes to diet and movement.
“I want people to know that you don't have to give up in your forties and fifties,” McGee says. “It can actually just be a rebirth.”
By Zoe
Harrison
Photo by Faith Sipe
Building The Well:
A New Home for Healing, Movement, and Community
At just 26, Lexi Grisanti has transformed a personal journey of self-discovery and global service into a powerful mission to help others through movement, healing, and community. Lexi grew up in Germantown and, after graduating from Houston High School, moved overseas through a missionary program. She spent the next seven years studying and working as a missionary in Cambodia, Thailand, Honduras, Guatemala, Ethiopia, Spain, and Nicaragua, while also studying remotely through the University of Memphis. During this time, Lexi recognized her entrepreneurial spirit, coupled with a desire to help others. She opened a clothing line, which helped raise funds for women in developing nations.
Lexi moved back to the United States and lived in Orange County, CA, during the COVID-19 pandemic. During this time, Lexi enjoyed group workouts, such as Orange Theory, but was unable to lose the extra weight she was carrying. She then decided to work with doctors to learn about her hormone health and was diagnosed with PCOS and insulin resistance. She learned that low-impact movements could help balance her stress hormones and reduce inflammation, and she immediately saw these benefits through yoga and Pilates. Lexi then moved to Southaven and began her journey to become a certified yoga instructor at Mind/Body HAUS. She also completed Hot HIIT Pilates training at Sana Yoga and will soon attend a traditional Pilates training in Miami for another certification.
Lexi has been hosting Pilates pop-up classes throughout the Memphis area for the past year and knew she wanted to expand by opening her own studio. “After moving back to Southaven, I wanted to build a beautiful community where people could get to know each other and move with each other,” Lexi says. That’s where The Well was born — a hot Pilates studio opening in Southaven, MS, in late summer 2025. Their mission is to create a one-stop shop for movement that strengthens the body, supports hormone health, and connects students to an uplifting, joy-filled community. “At The Well, we blend sculpt, cardio, classical Pilates, and strength-based flows, all in an infrared heated studio designed to promote detoxification and balance,” Lexi says.
Lexi envisions The Well as a space for both physical and emotional nourishment. “When my mom got diagnosed with a rare stage 4 cancer this year, it reminded me just how important it is to build spaces that support physical, emotional, and spiritual well-being,” Lexi shares. She wants The Well to be a place of community and restoration, and hopes that everyone who walks
through the doors feels seen, celebrated, and strong. Between her mother’s diagnosis, her new business, and her full-time job at FedEx, Lexi has found personal peace and a sense of centering through her continued Pilates and yoga practices. Her future goal is to continue expanding her reach in helping others by launching a Pilates in Prison program, which will bring Pilates classes to female inmates in Shelby County Jails. Lexi’s journey is a powerful reminder that healing, purpose, and community can emerge from even the most challenging circumstances. Through The Well, she’s creating a space where others can find the same.
Stay tuned for more from Lexi and The Well on Instagram @the.wellpilates and @lexigrisanti or at their website, Thewellpilates.com.
By Beth Wilson
Photo by Tindall Stephens
Reclaiming Strength After a Life-Changing Accident
On May 20, 2023, Linda Johnson’s life changed in an instant.
She and a friend were involved in a serious single-vehicle accident, resulting in both individuals sustaining significant injuries. Linda suffered a broken clavicle and fractured her lower spine. “My L4 was sitting on my spine,” she recalled. Though the road to recovery has been long, both women have since made remarkable progress.
At the time, Linda was a beloved high school English teacher at Southaven High School. The accident came just days before the end of the school year. “So many thoughts were running through my mind,” she shared. “But mostly, I was thinking about my job. I was going to miss graduation, which I had co-chaired with my dear friend and colleague. Needless to say, I did not go.”
A sudden shift and a trusted surgeon
Linda’s treatment began at Semmes Murphey Clinic, where she was under the care of Dr. Jason Weaver. Initially, Dr. Weaver hoped to avoid surgery and recommended a back brace. However, within days, the decision was made to operate. Surgeons inserted rods and pins to stabilize her spine.
Just hours after surgery, Linda met with physical therapists who introduced the “No BLT” rule – no bending, lifting, or twisting – guidelines she would follow diligently for the next seven months.
Learning to move again
Her road to healing was steep, and her limitations were immediate. Walking, standing, and even getting out of bed became daily challenges, especially with a broken clavicle that prevented her from using her arms to push herself up.
“I had to rely on my legs and core,” Linda stated, crediting the strength she’d built through regular workouts at the Kroc Center for helping her navigate those early days.
Despite the pain and difficulty, Linda said giving up was never an option. “I received such wonderful and loving support from my husband Chris, my sweet family, and dear friends,” she reflected. “And I continue to thank God for His grace and healing.”
Step by step, day by day
Linda’s recovery was methodical. She spent 10 days at Baptist Memorial Hospital-Memphis (Baptist East), followed by eight more at Encompass Health as an inpatient. Once home, she continued outpatient therapy and mirrored those same exercises on her own.
“On the days I didn’t go to therapy, I gave myself 30 minutes to work on my upper and lower body,” she recalled. By late August, just three months after the crash, she was walking on a treadmill and pedaling a recumbent bike at the Kroc.
By Christmas, she was fully cleared to return to all physical activities. And in February 2024, she was back to taking every class she loved.
Finding strength in community
Today, Linda is a regular at the Kroc Center, where she attends classes such as Les Mills Body Pump, Body Attack, Body Balance, Tone, Core, Combat, and Zumba.
“The Kroc is a great place of diversity and acceptance,” she shared. “The instructors are knowledgeable and compassionate. They encourage you to modify movements and listen to your body.” More than just a gym, the Kroc became her healing ground — physically and emotionally.
“I’ve formed so many wonderful relationships with members, instructors, and staff. It truly has become a home to me.”
A new chapter, a new mindset
Now retired from teaching, Linda’s days revolve around maintaining her health and mobility. At 63, her perspective on wellness has shifted.
“Functional health is so critical,” she emphasized. “It’s not about the dress size or physical appearance. It’s about being able to perform simple daily tasks.” She walks her dog every day and finds purpose in movement, whether it’s a group class or a solo walk around the neighborhood.
For those facing a long recovery, Linda offers simple but solid advice: “Listen to your physical therapists. Walk and perform small daily tasks, if possible. Being consistent is so important.”
More than healed
Linda Johnson’s journey is centered on reclaiming strength, spirit, and a sense of community. Her story serves as a powerful reminder that with the right support system, a positive mindset, and a little sweat, healing can be transformational.
krocmemphis.org
Orange Shrimp Quinoa Bowls
Ingredients:
q 1 cup quinoa
q 1 cup orange juice
q 1 tablespoon hot sauce
q 1 tablespoon honey
q 1 tablespoon soy sauce
q 4 tablespoons vegetable oil
q 1 tablespoon lime juice
q 1 tablespoon white miso
q 1/4 cup butter
q 1 1/2 pounds shrimp, peeled, deveined and tails removed
q 1/4 teaspoon salt
q 1/8 teaspoon pepper
q 1 cup mushrooms, sliced
q 1 red bell pepper, diced
q 1 cucumber, sliced into half moons
q 5 green onions, sliced
q 1 avocado, sliced
q 1 teaspoon sesame seeds
q 2 tablespoons cilantro, chopped
Directions:
Cook quinoa according to package instructions. Set aside.
In medium bowl, whisk orange juice, hot sauce, honey, soy sauce, vegetable oil, lime juice and miso until combined. Pour one-quarter of liquid into separate bowl. Set aside.
Add shrimp to remaining mixture and marinate 15 minutes.
Heat large skillet over medium heat with butter. Add shrimp, salt and pepper. Cook 2 minutes on each side until pink. Add mushrooms and cook until tender.
In two serving bowls, divide quinoa, bell pepper, cucumber, onions, avocado and shrimp. Sprinkle sesame seeds and cilantro over both bowls.
Drizzle with reserved dressing. Serves 2.
Frosted Peach Lemonade
When the sun is beating down and the only reprieve is an ice cold refreshment, let this twist on frosted lemonade be your escape from the heat. With fruity flavor and added protein, Frosted Peach Lemonade allows you to travel to a tropical island from the comfort of home.
Ingredients:
q 2 scoops Premier Protein Vanilla Milkshake 100% Whey
Protein Powder
q 1 cup lemonade
q 1 cup frozen peach slices
Directions:
In blender, blend protein powder, lemonade and frozen peach slices until smooth.
By Emily Gause, MA, RDN, LDN
MENOPAUSE: Weight or Wellbeing?
Menopause often brings about a host of physiological and psychological concerns. Women who have never worried about their weight or health suddenly experience a gradual tightening of their clothes, resulting in a host of new body image concerns. Those who have dealt with lifelong weight concerns feel their weight loss efforts are agonizing and futile. Others may be less concerned with body size and shape changes and more focused on the uncomfortable physiological symptoms associated with menopause, such as hot flashes, poor sleep patterns, and increased concerns about overall health.
The Science of Menopause
Understanding some of the physiology behind menopausal changes can help provide greater body awareness and compassion. As Dietitian Val Schonberg states, “Menopause is a normal process, NOT a disease.”
Menopause occurs in stages typically between 45 and 55 years of age. Symptoms associated with perimenopause include irregular bleeding, hot flashes, altered sleep patterns, and mood shifts. Health concerns related to menopause can include increased risk of cardiovascular disease, insulin resistance, loss of muscle mass, loss of bone density, and, of course, weight gain.
Flipping the Weight Loss Script
Given the emphasis our society places on weight loss, it may be surprising to hear that weight gain during menopause may be protective! Research has shown that a gradual increase in weight of around 17-22 pounds throughout menopause may offer cardioprotective benefits, perhaps due to the increased estrogen in fat cells.
Responding to your body with kindness, respect, and care rather than with behaviors that may increase overall risk (via dieting/caloric restriction) may help build greater body trust and autonomy, as well as improve health! Consider the following lifestyle factors that can safely be incorporated to help mitigate some of the health risks associated with menopause WITHOUT worsening overall health.
Pursuing Weight Loss Comes with Risks
Weight loss is often the first recommendation for improving health outcomes during menopause; however, intentional weight reduction strategies that result in sustainable weight loss are EXTREMELY rare for ANYONE — including pre- and post-menopausal women. In fact, most long-term studies show that 95% of people who diet end up regaining the weight they lost, and more than 30% of those individuals will gain MORE weight than they lost!
Worse, weight loss recommendations typically involve creating a caloric deficit, but eating fewer calories than the body requires can WORSEN menopausal health risks. A recent study showed that menopausal women who slightly restricted their caloric intake to lose weight saw a decrease in bone density, and those who followed very low-calorie diets saw a DRASTIC decrease in bone density. Those losses continued even after the women resumed their normal diet, and sadly, bone density is nearly impossible to replete once lost.
Intentional weight loss has also been linked to “weight cycling” — the process of losing and then re-gaining weight through engaging in consecutive diets. Weight cycling has been associated with loss of muscle mass, increased insulin resistance, and increased cardiovascular disease risk factors such as high blood pressure and elevated cholesterol. Menopausal women are already at some risk for these occurrences, and intentional weight loss can worsen those risks.
Six Tips for Effective Menopause Management
1
. Ensure adequacy: Aim for three meals and two to three snacks daily, spaced about two to four hours apart. Include something from each food group (protein, carbohydrate, fat, and fruit/veggie) along with a source of dairy.
2. Reduce bone density losses: Emphasize foods high in calcium, vitamin D, phosphorus, and magnesium. Food sources that can improve bone density include dairy products (or fortified alternatives), spinach, broccoli, eggs, salmon, and nuts and seeds. If you’re able, consider adding a strength-training program.
3
. Reduce loss of muscle mass: Along with adequacy, work on aiming for about 1-1.2 grams of protein per kilogram of body weight in combination with your strengthtraining program. Remember: If you are under-eating and over-exercising, you will accelerate muscle loss!
4
. Work on heart health: Emphasize healthy fats and oils, such as olive oil, canola oil, nuts and seeds, avocado, and fish oil. Increase fiber intake in the form of fruits, veggies, whole grains, and complex carbs. Increasing the intake of healthy fats and fiber can help improve both heart health and digestion.
5
. Manage possible iron losses: If you are experiencing significant and/or irregular bleeding during early menopause, get your iron levels checked. You may need an iron supplement and/or to emphasize iron-containing or fortified foods such as red meat and iron-fortified cereals.
6
. Build body image resilience: Our bodies are dynamic, and despite the discomfort we commonly and understandably experience as a result, body changes are natural throughout the lifespan. If you are struggling with body image distress at any point in life, working on body acceptance and neutrality can help normalize body changes and improve overall confidence.
We now have Tirzepatide! The Nurse Practitioner will evaluate and see if you are eligible for Tirzepatide We are offering 2.5mg, 5.0mg & 7.5mg. To book an appointment or for all other inquiries, call (901) 305-6332 or (901) 558-8225.
QEEG
NeuroSource
By Dale Sanford, Performance Coach
PRIORITIZING THE FUNDAMENTALS IN ENDURANCE TRAINING
In the realm of amateur endurance sports, the allure of marginal gains — those tiny, incremental improvements — can be tempting. They make a lot of sense for elite athletes and even highly competitive amateurs with years of chronological training experience. However, focusing on these minute enhancements without establishing solid foundational habits is akin to finetuning a race car before learning how to drive it.
From specialized supplements (some questionable) to cutting-edge equipment, athletes often chase these 1% improvements in hopes of gaining a competitive edge or finding a shortcut to the results they want without having to put in the work (the real reward). While marginal gains can provide that extra edge, they are most effective when built upon a strong foundation of consistent training, proper nutrition, adequate rest, and overall wellness. Without these fundamentals in place, you may be gaining 1% here and there, but you are leaving 80% on the table.
THE FOUNDATION:
Key areas to build consistency in.
CONSISTENT SLEEP PATTERNS:
Establishing and maintaining a regular sleep schedule is crucial for recovery and overall performance. This is where your body heals, grows, and cleans house. If you’re not sleeping enough or well, you’re wasting your money on those new super shoes.
BALANCED NUTRITION:
Proper nutrition fuels the body and aids in recovery, making it a cornerstone of effective training. Providing the body with the building blocks it needs to repair the damage from training and bring the tissue back stronger is the key. Fuel the exercise you are doing. Not a ton more, and not a ton less.
DAILY MOVEMENT:
Incorporating movement beyond structured training sessions helps maintain flexibility and prevent injuries. It also burns a few more calories and keeps you looser for your next training session. So don’t think that because you got in your hour before work, you have free reign to sit on your….glutes…the rest of the day. Walk, reach, bend, jump, dance, and do any extra controlled movement you can do. Stay capable!
STRESS MANAGEMENT:
Managing stress is vital, as chronic stress can hinder recovery and performance. If you stay in a constant state of fight or flight, your body can take that stress the same way it takes a workout, which means more systemic fatigue. Did you have a particularly tough day? Go for those tough intervals to blow off some steam, but don’t expect peak performances.
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
HYDRATION:
Staying adequately hydrated supports all bodily functions and enhances endurance. You can be fluid-dehydrated, and you can be electrolyte-depleted. Both bring about roughly the same symptoms (cramping, dizziness, brain fog, early fatigue). Maintaining a balance between the two gives you the best chance of having solid training sessions day after day. However, letting yourself fall behind can be catastrophic to your training quality and may even result in a trip to the medical tent.
STRENGTH AND FLEXIBILITY TRAINING:
Regular strength training contributes to overall metabolic health, injury prevention, and long-term athletic development. It keeps you durable, mobile, and stable. It is also the number one thing you can do to boost your metabolism. The benefits are unmatched by any other form of exercise. Consider a gym membership or a set of dumbbells before you search the web for a new bike or lightweight wheelset.
Photo by Tindall Stephens
Liz Hall, Triathlon & Running
37; Clinical Content Specialist for Micromedex Editorial Services at Merative; Volunteer President of the Memphis Chapter of the Tennessee Ornithological Society
I f MY SPORTS: I love the people — folks who are not from Memphis are always surprised to learn about the amazing triathlon and running community we have!
BUCKET LIST: IRONMAN Kona...hopefully one day soon!
UP NEXT: MRTC Road Race Series, Wisconsin IRONMAN 70.3, and IRONMAN 70.3 World Championship in Marbella, Spain
FAV FITNESS ACCOMPLISHMENT: Placing third in my age group and 30th overall female at IRONMAN Wisconsin 2023, which earned me a spot for IRONMAN Worlds!
HOMETOWN: I grew up in Raleigh, NC, but I have called Memphis home for over a decade now.
SPEED BUMPS: On a training ride in 2016, I was knocked off my bike by a stray dog and shattered my elbow. It led to three surgeries and nine months of three times weekly PT to get back to just normal daily life. I hated being injured — it was terrible for my mental health — so since then, I've done all I can to stay injury-free.
MY GROUP: I’ve been part of the BPC Squad since 2014 and Team Zoot.
FAVORITE JAMS: Indoor workouts are the only time I listen to music, and usually, it's some random EDM playlist on Spotify.
RECENT RACES: I finally ran the Boston Marathon this past April after over a decade of trying to get in. After that, I followed up with a great race at Chattanooga 70.3 just four weeks later and qualified for the 70.3 Worlds there.
MOST MEMORABLE FITNESS EVENT: The 2024 Women's IRONMAN World Championship in Nice, France... and it has turned out that this was the only year for the women's World Championship race to be held in Nice; so super cool that I got to be part of it!
BEST EATS: City Silo, although I don't have a go-to order there because everything is so delicious! My dessert spot is Sugar Ghost for their ice cream.
GO-TO GEAR: My Garmin watch, Nike Alphafly for races, and my super fast Quintana Roo V-PR bike.
INSPIRATION TO BE FIT: It's simply lifelong health and wellness — one of my core values.
ON MY NIGHTSTAND: "Outlive: The Science and Art of Longevity" by Peter Attia, MD
PET PEEVE: People playing their music out loud during a run, race, or hike — let's enjoy the experience!
MOTTO: In general, I always strive to improve, aiming to be 1% better than yesterday.
Photo by Tindall Stephens
Levi Richardson, Cycling & Running
49; Director of Enterprise Services at ALSAC
I f MY SPORTS: I love the family and bonding aspect of it all. I have truly connected with this community, and cycling and running gives me the freedom to clear my mind and reconnect with my inner strength. Not every day is a wonderful day, but these sports offer me a way to embrace the hard moments and reflect with clarity.
BUCKET LIST: I want to complete a triathlon at least once in my life. I still have a long way to go, but the challenge excites me more than it scares me. I genuinely admire the grit and discipline it takes to swim, bike, and run all in one event.
UP NEXT: M-Town Race Series, MRTC RRS, and Navy Mid-South Marathon
FAV FITNESS ACCOMPLISHMENT: I completed the MRTC Road Race Series and became a Road Warrior (Consists of 10 Races: two 5K, two five-miles, two 10K, two 10 Miles, and two 1/2 marathons). It was so hard for me!
SPEED BUMPS: I’ve pushed through multiple foot fractures, a torn ACL, two bruised ribs from a bike crash, a fractured hand, and even lost consciousness during a run. But through every setback, I’ve discovered a deeper strength within myself. They’ve shaped me into someone who refuses to quit.
MY GROUP: BPC Performance, Memphis Runners Track Club (MRTC), Grind City Cycling Club, Black Men Run (BMR), and Memphis Hightailers
FAVORITE JAMS: My coach has been trying to get me to keep my pace, and I found 80s and 90s slow songs help.
RECENT RACES: Zoom Through the Zoo, DoNot Stop 5K, MRTC MORE 5K, Campbell Clinic Collection, and St. Jude Memphis Marathon Weekend
MOST MEMORABLE FITNESS EVENT: It's always the St. Jude Memphis Marathon Weekend, from running in the race to being a part of supporting the cause and mission of St. Jude.
BEST EATS: Porch & Parlor. I order the bacon and Tomahawk, which is why I run!
GO-TO GEAR: Garmin watch and cycling computer and Nike running gear and Alphafly 3 shoes
INSPIRATION TO BE FIT: I found out that I have a genetic heart defect, which was a wake-up call to make lifestyle changes. That moment inspired me not just to take care of my body, but to appreciate the life I have and live it with intention.
ON MY NIGHTSTAND: "Tribe Of Mentors: Short Life Advice from the Best in the World" by Tim Ferriss.
PET PEEVE: People who don't show other people grace and understanding.
COURTNEY DAVIS
FAV WAY TO WORKOUT:
Pure Barre is my first love, but you can catch me in a Hot Pilates class at Dose or hitting the bags at Rumble. Both workouts are super challenging and keep my muscles guessing!
BIGGEST FITNESS MYTH:
You need to be in a gym every single day for at least two hours a day to see results. False! Find a workout you love and do it four times a week. You can also throw on your headphones and get a good walk in a couple of times a week, and that's all you need.
BIGGEST NUTRITION MYTH:
You have to eat super clean 24/7. That couldn't be further from the truth. It's all about balance.
MY TYPICAL WORKOUT DAY:
An early morning Pure Barre Empower class, followed by a long walk pushing my daughter in her stroller while my son rides his bike.
Photo by Tindall Stephens
MY ADVICE:
Discipline over motivation. You won't always feel motivated to get your workout in, but if you're disciplined, you're gonna get it done.
MY DIET:
I live an 80/20 lifestyle, but it's more like 70/30. I get my protein, healthy fats, fruits, and veggies in, but you can also catch me at Five Guys. It's all about balance.
MY FITNESS TIP:
Find a workout you LOVE. You never want to pull up to your fitness studio and sit in the car, dreading the walk through the door. If you pull up and hop out of the car, that's a great sign.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
A set of three-pound weights is all I need.
ALWAYS IN MY GYM BAG:
Lip balm. I can't focus if my lips are crusty.
DREAM WORKOUT PARTNER:
If I could get my husband to come to a hot sculpt class with me, my life would be made. He did a hot yoga class with me about 10 years ago and tried to get me to dial 9-1-1. So I'll keep dreaming!
GO-TO SNACK:
Boiled eggs with pepper and hot sauce.
ONE FOOD I CAN’T LIVE WITHOUT:
Sushi. I could eat it every day.
WHAT KEEPS YOU MOTIVATED:
When I see women in their 60s prioritizing their health and fitness, I'm immediately inspired. I pray that I'm able to move and groove as long as I'm on this Earth.
ADVICE FOR FITNESS NEWBIES:
Don't start tomorrow. Start today. Put on your cute workout outfit, grab your water bottle, and let's get to work!
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.
