7 MARATHONS CONTINENTS DAYS PROTEIN MYTHS, BUSTED!
The Epic Comeback of PAUL HOLBORN
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 Shelby Mitchell
Giving Back & Gaining More Than You Give
For over two decades, Henry Boyd (pictured right) showed up rain or shine every Tuesday afternoon and Saturday morning, ready to lace up his tennis shoes and run alongside the youth at Youth Villages' Bartlett residential campus.
After 26 years of service, the long-time volunteer, fundraiser, and running mentor is retiring. And while his knees may be telling him it’s time to slow down, Henry’s impact will keep moving forward.
Henry’s passion for running dates to the 1950s when he ran track in junior high and high school. After a brief break during college, he returned to the sport that has defined much of his life. Over the years, Henry joined local organizations like Memphis Runners Track Club and Bartlett Runners, helped organize the Memphis Marathon, and even completed one of the nation’s most grueling trail races: a 15.5-mile run in Leadville, Colorado, at over 10,000 feet elevation.
But it wasn’t just personal accomplishments that fueled Henry. It was the connections that were made. That’s how he found his way to Youth Villages.
Through a long-time friendship with fellow runner Paul Ireland, Henry began volunteering with the Youth Villages’ Runners Club. The group engages residential youth in weekly training runs and monthly 5K races.
“I figured I would help for maybe a year or two,” he said.
Now, Henry holds a special distinction as the longest-serving volunteer in Youth Villages’ history.
Still, Henry became more than a volunteer. He became a consistent presence, a role model, and a source of humor and wisdom for the youth at Youth Villages. He recalls one youth who, without fail, came to each session with a story. The young boy was either wrestling alligators in Louisiana, surviving a Pacific cyclone, or completing a test to prove he could handle Maine’s winters.
The stories weren’t true, but the connection was real. Today, the young person is in his late 20s and still attends local races to say hello to Henry and Paul.
“Volunteering is enjoyable,” Henry said. “Some of the kids get to be like grandkids. You worry about them and want to see them do well.”
Youth Villages’ Runners Club isn’t just about winning races. It’s about building grit, setting goals, and learning to overcome life’s obstacles. Henry says he believes those are life lessons worth running for.
“These kids have often been taught it’s okay to give up,” he said. “We try to help them keep going, and running teaches them that.”
For 17 years, Henry also served as a race director and fundraiser for Youth Villages’ 5K. He’s been a staple in Memphis’ running scene for decades, even if he no longer runs himself. These days, you’ll find him volunteering at Davies Manor in Bartlett, where he serves on the board and tends to donkeys, goats, and chickens every morning.
Henry’s dedication has made a lasting impact on countless young people, and his story is a testament to the power of long-term volunteerism — a testament that just might inspire someone else to give 26 years of service, too.
Henry turns 80 this year, and while he jokes about slowing down, it’s clear his spirit hasn’t.
“When you volunteer, you get more than you give,” he said. “It gives your life meaning.”
Runners Club’s upcoming race will be the YV5K on Saturday, October 4. Participants can register online by visiting Youthvillages5k.org. Walk-up registration is also available at packet pick-up from 8 a.m. to 6 p.m. at the Memphis Area Association of Realtors on Friday, October 3, and from 7:30 to 8:30 a.m. at Ridgeway Center on race day.
Photo by Terrance Raper
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By Dr. Richard Johnson
Hernia Relief with Robotic or Minimally Invasive Surgery
Whether due to age, strenuous exercise, or just bad luck, hernias are a common health concern for men. They can cause enough pain and weakness to take you away from the things you want to do, and untreated hernias can cause serious complications.
Our general surgery team at Regional One Health can help, often through a minimally invasive procedure that doesn’t require a hospital stay or lengthy recovery.
Hernias occur when an organ or tissue pushes through a weak spot in your muscle or connective tissue. The most common type in men is an inguinal hernia, where part of the intestine pushes through the abdominal wall into the groin area.
Hernias are significantly more common in men than in women, and factors like aging, family history, and obesity increase your risk. Doing a lot of heavy lifting can also strain the abdominal muscles, as can conditions that lead to a chronic cough.
You may not notice a hernia in its early stages.
Watch for a visible bulge in the stomach or groin, especially when standing or coughing. You may feel heaviness or pressure, pain during activity, or a burning sensation.
Some patients experience nausea, vomiting, and constipation, which can signal a strangulated hernia, a serious condition that requires immediate medical attention.
If you think you have a hernia, consult with a general surgeon.
In some cases, we can help you avoid or delay surgery by losing weight, treating a chronic cough, avoiding heavy lifting, and wearing support garments. In these cases, we monitor you to ensure your hernia isn’t worsening.
If you need surgery, modern techniques have made the procedures extremely safe, efficient, and effective.
At Regional One Health, patients have access to Memphis's most advanced robotic surgery resources. We’re the only hospital with the da Vinci Intuitive DV-5 robot, a state-of-the-art system that is the gold standard for these types of procedures.
This system allows surgeons to perform many hernia repairs — even for complex or recurring hernias — through extremely small
incisions. Smaller incisions mean less pain, lower risk of bleeding and infection, less scarring, and a faster, easier recovery.
The same is true with minimally invasive laparoscopic surgery, another common approach for hernia repair that we offer at our Outpatient Surgery Center.
With robotic or minimally invasive surgery, most patients go home the same day. Typically, pain is minor enough that it can be well managed with over-the-counter painkillers.
If you follow your surgeon’s recommendations on lifting restrictions, activity, and wound care, you should get back to normal quickly. In most cases, you can expect to return to light activity within a few days and normal activity in two to four weeks.
My advice to men is simple: Try to manage your risk of a hernia through a healthy lifestyle, and don’t ignore symptoms. By seeking prompt medical care from an expert surgeon, you can get back to the things you need and want to do quickly!
Regional One Health’s general surgery team includes Dr. Richard Johnson, Dr. Nabajit Choudhury, and Dr. Nia Zalamea. They see patients at our East Campus, 6555 Quince Road, and Main Campus, 880 Madison Avenue.
By Sarah Hammond, MD
Beyond Brotox: The Real Reason
Men Visit Plastic Surgeons
For the last two decades, the number of men seeking plastic surgery has steadily increased. The most common procedures men seek are typically liposuction, eyelid lifts, rhinoplasties, neck lifts, and injectable treatments like “Brotox” and dermal fillers. Despite men’s increasing interest in caring for their appearance, the most common procedure I perform on men in my practice is still skin cancer reconstruction.
According to the American Cancer Society, more people in the U.S. are diagnosed with skin cancer each year than all other types of cancers combined. Yet, these cancers disproportionately affect men. After 50, men have a higher risk of developing melanoma than women. By 65, their risk is double that of women; by 80, it triples. Men are more likely to die of melanoma than women, and men are less likely to be diagnosed at an early stage. A later-stage diagnosis significantly affects treatment options, success, the amount of skin that must be removed, and the extent of reconstruction required.
Why does skin cancer affect more men than women? We know that in general, men’s skin is different: it contains more collagen, is supported by less subcutaneous fat, and has a thicker dermis. It's more susceptible to UV damage and less proficient at repair than women’s. Exacerbating that are the facts that men use less sunscreen and spend more time outside, often working and playing sports in the sun. Men typically have more skin exposed to the sun than women. They are more likely to have shorter or no hair and consequently have more skin cancer on the ears and scalp than women. Studies show that men are more likely to believe common misconceptions about sun exposure, such as thinking a base tan will protect them or that skin cancer can’t develop if they’re only in the sun for a short time. And in general, we know that men are less likely to go to the doctor and more likely to neglect their health, which means a later diagnosis if a problem arises.
So, what can men do to turn these numbers around?
• Wear a wide-brimmed hat and sunglasses when staying outdoors.
• Stay in the shade as much as possible, especially between 10 a.m. and 2 p.m.
• Wear long sleeves and long pants when outside as much as possible.
• Always apply a good sunscreen before leaving the house. At our office, we carry several sunscreens that our male patients love! Elta MD UV Sport is a great SPF 50+ sunscreen that our more active patients appreciate for its water- and sweat-resistant formulation. Alastin Silkshield is an all-mineral, lightweight sunscreen that goes on sheer and absorbs quickly. And Elta MD UV Clear is an excellent option for those with oily or acne-prone skin. Using an SPF of 30 or higher on a daily basis decreases the risk of squamous cell carcinoma by 40% and malignant melanoma by 50%.
• Practice monthly skin self-exams or ask a partner to help you! While skin cancer most commonly arises on the trunk, head, and neck in men, some lesions develop in places less exposed to the sun. Men of color, especially, are more prone to melanoma on the palms, soles, mucous membranes, and nail beds, and should regularly check those areas.
• See a board-certified dermatology provider for an annual skin cancer screening.
By Beth Wilson
Leading the Charge in Mental Wellness
McDonald Murrmann Beautiful Medicine 360° brings EXOMIND to the Mid-South
Dr. Susan Murrmann
In a bold step toward the future of mental wellness, Dr. Susan Murrmann and the team at McDonald Murrmann
Beautiful Medicine 360° will be the first clinic in the Mid-South to offer EXOMIND, a groundbreaking, noninvasive brain stimulation technology designed to support mental health, cognitive function, and emotional regulation.
EXOMIND, developed by medical aesthetics leader BTL, is powered by ExoTMS, a highly advanced, artificial intelligence-driven form of transcranial magnetic stimulation. It’s FDA-cleared for the treatment of depression and has shown promise in addressing anxiety, obsessive-compulsive disorder, eating disorders, and even cognitive decline. For Dr. Murrmann, its true power lies in how it fits within McDonald Murrmann clinic’s larger mission: functional, full-circle wellness that empowers individuals to feel whole, seen, and cared for.
“This is the first step that helps people feel more like themselves again and sets the stage for healing,” reflected Dr. Murrmann.
The belief that mental health treatment can be personal and integrative sits at the heart of the clinic’s adoption of EXOMIND. The technology goes deeper than treating symptoms — it is centered on restoring clarity, energy, and connection. With EXOMIND, patients can actively pursue emotional healing in a setting that treats the brain as part of the entire body’s wellness system, not an isolated problem.
A first in the Mid-South and a model for what’s next
EXOMIND uses artificial intelligence (AI) to create a personalized brain map for each patient, tailoring its stimulation to individual brain activity and adjusting in real-time. This precise targeting — focused on areas like the dorsolateral prefrontal cortex, which influences mood, focus, and self-control — means patients receive a highly customized treatment that gently guides their brains toward healthier patterns.
Unlike bygone brain stimulation methods, such as electroconvulsive therapy (ECT), EXOMIND is entirely non-invasive, requires no
anesthesia, and has minimal side effects. Patients typically feel a gentle tapping sensation on their scalp and leave the 30-minute session feeling relaxed. Most report better sleep after the first session, and mood improvement after a few weeks. Many traditional approaches require longer and more intensive treatment schedules. In contrast, EXOMIND’s protocol is timeefficient and sustainable, typically involving one weekly session for six weeks.
EXOMIND may be a good option for individuals experiencing depression, anxiety, or PTSD who haven’t found relief through traditional medications or talk therapy alone. However, it may not be appropriate for those with a history of seizures, metal implants in the head, or certain neurological conditions, so a thorough evaluation is essential before beginning treatment.
As part of McDonald Murrmann’s BTL Center of Excellence designation, the clinic will offer EXOMIND and serve as a training hub for other providers. This leadership reflects years of research and investment in energy-based treatments like EMSELLA, aimed at empowering patients to proactively care for their bodies and minds.
Mental health is physical health
For Dr. Murrmann, mental health isn't a separate concern – it’s a foundational element of total well-being. Hormonal shifts, nutritional deficiencies, and life stressors all influence brain function. In her practice, she sees EXOMIND not as a cure-all but as a catalyst, a tool that, when paired with healthy lifestyle habits and personalized care, can jumpstart meaningful change. This whole-body strategy reinforces the belief that mental clarity, emotional resilience, and physical vitality are deeply connected.
Shaping the future of mental health
In a time where conversations around mental health are shifting, EXOMIND represents a new frontier: Personalized, pharmaceutical-free care that empowers patients to take ownership of their healing. It offers hope for those seeking to feel more focused, balanced, and alive.
“This is the last territory we hadn’t touched,” says Dr. Murrmann. “We’ve always addressed hormones, gut health, aesthetics, and energy. But now, with EXOMIND, we’re completing the picture. When you change your brain, you change how you live.”
What to Expect:
• State-of-the-art technology
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By Kathleen Groeschell
What’s the buzz surrounding the anti-aging powerhouse, NAD+?
Hailed by some as a "fountain of youth," NAD+ supplements have risen in popularity for people seeking a proactive approach to aging. So what is NAD+, and is it worth the hype?
How does NAD+ help with anti-aging?
NAD+, short for nicotinamide adenine dinucleotide, is a coenzyme found in every living cell. It plays a vital role in how your body produces energy and supports cellular repair. It also activates enzymes called sirtuins, commonly known as "longevity genes," for their role in slowing the aging process.
NAD+ levels naturally decline as we age, no matter how clean your diet is or how often you hit the gym. That’s where NAD+ infusions come in. NAD+ IV therapy is a functional and antiaging approach that delivers a concentrated dose of NAD+ directly into the bloodstream, allowing your body to absorb and utilize it immediately. And for those who aren’t comfortable with IV therapy, there’s an option to use a subcutaneous injection.
What are the benefits of NAD+ infusions?
In a 2017 study, scientists compared the tissue of elderly mice who were given NAD+ to the tissue of young mice. To their surprise, the tissue in the old mice was almost identical to the tissue in the young mice at the end of the study. They concluded that the NAD+ had actually rejuvenated the tissue and made it appear young again.
And the same holds true for humans. Our patients at Pro Health report:
• Boosted energy levels and metabolism.
• Enhanced mental clarity and focus, like their brain was just recharged.
• Improved muscle recovery and physical performance.
• Rejuvenated skin and tissue repair.
• Lower oxidative stress.
• Support for longevity and healthy aging.
• Reduced inflammation.
What can you expect during treatment?
Most patients receive one NAD+ infusion per week for four to eight weeks. Each session takes about an hour. Because this treatment supports cellular function from the inside out, many people begin noticing improvements after just a few sessions. As the first IV specialist in the Memphis area, Pro Health offers a full menu of customizable “drips.” Each clinic offers a room dedicated exclusively to IV hydration therapy, including a TV, reclining chairs, and refreshments.
When coupled with a consistent diet and exercise routine, NAD+ therapy is a promising tool in the growing field of regenerative and preventive medicine. By restoring cellular function and supporting the body’s natural repair systems, NAD+ infusions give patients a tangible way to feel better, think clearer, and age more gracefully.
If you're curious about NAD+ therapy, we encourage you to consult with a qualified provider. At Pro Health, our nurse practitioners are committed to guiding patients through evidence-based treatments that help them thrive at every stage of life. Whether you're training hard, bouncing back, or simply aiming for a full-body glow-up, NAD+ can give you the boost you need to feel and look your best.
Kathleen Groeschell is the Chief Medical Officer at Pro Health Clinic.
UNLOCK YOUR ACTIVE LIFESTYLE
At Next Day Access, we believe that mobility challenges shouldn’t hold you back from living life to the fullest. Our range of innovative, high-quality accessories is designed to help you stay active, independent, and adventurous. From custom ramps, stairlifts, elevators or other modifications, we create personalized solutions that empower you to live freely and confidently in your own space.
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By Maya Smith
Photo by Tindall Stephens
BREAKING LIMITS: TURNING PAIN INTO POWER
When Jorden Flowers, 24, tore his ACL, meniscus, and MCL playing college basketball, he was devastated and feared his days of being an athlete were over.
He spent time in a wheelchair, then on crutches, before eventually starting to nurse his knee back to health in hopes of returning to the court. Flowers started lifting again, prioritizing squats. In the process, he fell in love with lifting heavy weights.
A friend encouraged him to try powerlifting competitions. Skeptical at first, Flowers decided to give it a chance since basketball was no longer an option. Flowers’ first competition was in San Antonio in 2023, where he pushed through his nerves, surprising himself with a strong performance.
“As I continued to try and lift, I grew a real love for it,” Flowers says. He’s competed in several other states, most recently in New York, where he won the USA Powerlifting Open World Cup last summer.
Flowers is now a nationally ranked powerlifter competing in the 198 weight class. He is the number one ranked powerlifter in Tennessee and holds three records, including total lifting weight at 1700 pounds.
“Not being able to do basketball broke my heart, but powerlifting fixed it. I tore up everything in my knee, but now my knee is stronger than before the injury. Give me a bar and I can squat 600 pounds.”
Powerlifting consists of three lifts: squat — Flowers’ favorite, bench press — his least favorite, and deadlift — his strongest. Lifters get three attempts for each movement, with only the highest from each category counting toward their scores.
“The key to success in powerlifting is patiently building strength through discipline,” Flowers says. “You have to be willing to do the stuff that doesn’t necessarily feel good. It’s repetitive. Sometimes I work out with friends, and I want to do what they’re doing, but I can’t. I have to stay focused on my plan because there are some things I want to do.”
Flowers’ ultimate goal is to compete at the highest level in the IPF World Classic Powerlifting Championships and the Sheffield Powerlifting Championships.
He says everything he’s doing now is preparing him for that stage. The next stop is the USA Powerlifting Southeast Regional
Championships in South Carolina this fall. He’ll compete there with the hope of qualifying for the national championship.
“I want to be the best in Tennessee, and eventually, I want to be the best in the world at what I do,” Flowers says. “I’m pretty confident I can do it.”
Driven in part by his competitive mindset, Flowers enjoys sharing his love of powerlifting by coaching new lifters and is determined to be a role model for his family and community.
“Nobody in my family is an athlete,” he says. “From playing basketball, to doing this, I’m doing something nobody in my family has done. I have siblings, and I want to show them and other kids in Memphis that there are other sports for them, too. You don’t have to play basketball to be cool.”
By Shlomit Ovadia
Photo by Tindall Stephens
The Making of a World Marathon Champion
"Our bodies are capable of far more than we realize,” a belief that not only surprised English native Paul Holborn but also saved his life. Having been stuck in a decade-long cycle of physical stagnation, heavy drinking, and depression, Paul transformed himself completely, going on to win the World Marathon Challenge — seven marathons, on seven continents, in seven days — at the age of 41. Now, he's living proof that change is always possible.
Paul grew up active, falling in love with boxing at age ten and becoming a professional boxer and International Masters Lightweight at age 25.
He then moved to Canada and soon became busy building fiberoptic networks, throwing his health to the wayside. “I was working and traveling a lot,” he explains. I was so unhappy; I was drinking daily from 5 p.m. to 11 p.m. and not exercising at all, and I was sleeping a lot during the day. Looking back, it was laziness, really. I needed a challenge.”
Paul searched online for the ‘hardest challenge in the world,’ and the 7-7-7 World Marathon Challenge popped up. “I thought, that’s impossible. I have never even run a half marathon. But I knew if I signed up, I could not pull out or walk away from it; I had to be 100% in,” Paul thought.
He consulted sports nurse and family friend Sonrisa Garcia, who created a 20-week training plan for him. Paul started with short two- to three-mile runs, gradually increasing his mileage on weekend runs. He also did Peloton strength training workouts and cycled on non-run days.
"I went from the couch to running my first marathon in just five months," Paul chuckles. After completing marathon races in Texas and Florida within a few months, he shifted to trail running, winning five consecutive races. His momentum continued as he signed up for the Memphis Big Buffalo 50-mile race — and won that as well.
In January 2025, Paul claimed victory in the World Marathon Challenge, completing marathons in seven continents — Antarctica, South Africa, Australia, UAE, Spain, Brazil, and the United States — within seven days. However, the journey was anything but smooth. On day one, he suffered a painful ankle injury, followed by intense quad soreness the next day. He hit another wall in Brazil at the six-mile marker, with the extreme humidity hitting him hard.
“My body just showed up for me that week,” he says. “I couldn’t believe the way it kept recovering,” carrying himself to finish lines and first place.
“People say things go downhill after you turn 40, and I am here to prove that wrong. As I get older, I am becoming quicker and
stronger and building up my base miles. I see people older than me at 45 and 55 doing amazing run times. Wherever you are at, just know that your body will adapt,” he insists.
This summer, Paul plans to run the World’s Coolest Marathon in the North Pole, while smashing three world records. “I want to beat the race’s completion time of three hours and 12 minutes, continue my run, and hit 50K, and then run for a total of eight hours in one day.”
Paul is very grateful for his body in this new season of life and for all the people who helped him raise 4,000 British pounds for Age UK, Sunderland Charity.
Paul now splits his time between living in Texas and Memphis, running at Shelby Parks whenever he is in town. Keep up with his adventures on Instagram: pauly_holborn. You can also help support his North Pole Marathon run at Gofund.me/193eb3e4.
By Shelby
BREAKING THE STIGMA
How Therapy and Fitness
Transformed
Tony Jones’ Mental Health
Mitchell
Photo by Terrance Raper
June is Men’s Health Awareness Month, a time to highlight the importance of mental well-being and self-care. For Tony Jones, prioritizing his mental health has been a transformative journey — one that began in college when he first experienced symptoms of anxiety.
“That’s when I first started seeing signs of really bad anxiety,” Jones said. “I knew I had to do something and not be in my head all the time.”
Determined to regain control, Jones explored different wellness strategies, starting with physical activity. He joined the YMCA, where he was introduced to meditation, a tool that became crucial in managing his anxiety.
“Ever since then, that’s been my go-to method when I feel anxiety coming on,” he said.
Jones experimented with various fitness routines, from weightlifting and running to conditioning. However, stepping into a yoga class proved to be a game-changer. It not only strengthened his body but also helped him heal mentally.
He realized, though, that exercise alone wasn’t enough. He needed professional support.
“Therapy became the ultimate healing activity,” Jones said. “I learned that every negative thought I had during my anxiety episodes wasn’t as big as I thought it was. Reminding myself to be in the moment instead of dwelling on the past has helped.”
After graduating from college, Jones began working at Youth Villages, where he encountered a new challenge: prioritizing his mental health while supporting children who had experienced the most extreme trauma and neglect.
“I kept pouring into them and not myself,” he said. “While rewarding, it can take a toll if you don’t prioritize self-care and mental health.”
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Recognizing the importance of balance, Jones became an advocate for wellness among his coworkers. He encouraged others by leading running groups, participating in 5Ks with the youth, and integrating fitness into daily work routines. He also found a new workout studio, HotWorx, with a program that allows him to stay active while promoting mindfulness.
As a wellness coordinator at Youth Villages, Jones helps others set and achieve their physical, mental, and nutritional goals.
“It has been a blessing being in this position because it’s helped me find my purpose,” he said. “Everything I’ve been through, especially my mental health crisis in college, has made me stronger.”
Jones openly shares his story, aiming to inspire others who are struggling. He emphasizes the power of setting attainable goals, especially for those dealing with anxiety.
“I try to set at least one short-term goal with them that can be attained in three months,” Jones said. “It’s measurable, and for someone like me who has anxiety, it’s easier to focus on one step at a time instead of overwhelming myself with longterm goals.”
Above all, Jones stresses the importance of seeking help.
“If you can just get to therapy or talk to someone, it will make everything so much better.”
If you are experiencing a crisis or searching for help for someone in crisis, please call the Tennessee Statewide Crisis Hotline at 1-855-CRISIS-1 (1-855-274-7471).
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By Zoe Harrison
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UNBREAKABLE STRIDE
Though he may not have realized it then, Randy Bogits, 63, was always on track to become a successful runner. Growing up in a rural county in Kentucky, Randy spent much of his childhood running distances to meet up with friends and explore, though he never thought to join his school’s track team. When he enlisted in the army after high school, he instantly noticed the benefits of a childhood spent running. “I had endurance for days, and could run two miles in my uniform and boots in less than 12 minutes,” Randy remembers.
After three years in the military, Randy moved to Memphis to begin what would become a 30-year career at FedEx. During his early career, his fitness was primarily focused on weightlifting, with some running and rugby here and there. Soon enough, Randy met his wife Trish, and they married and started their family, before temporarily moving to Colorado Springs for an opportunity within FedEx.
During his time in Colorado, Randy’s work was incredibly stressful, and a health scare at age 37 made him realize he was on the brink of serious health issues. Cognizant of his family history of heart disease, and wanting to be his healthiest self for his family, Randy decided to start taking his cardio seriously and start running regularly. He found a five-mile loop in his area and began running as far as he could each day, then walking the rest of the way home. Before long, he could run the whole loop and then some, and he thought about trying out a race. “Pretty soon after starting to run, I dropped 50 pounds, and have never had a cardiovascular issue since,” Randy says.
In 2002, at age 40, Randy competed in the Pikes Peak Ascent Half Marathon, a primarily uphill and incredibly challenging race — the first event to spark his interest in running competitively. After moving back to Memphis, he decided to try a full marathon and surprised himself by running a 3:35 marathon in 2005, then a 3:31 marathon in 2006. As his marathon time decreased, Randy started toying with the idea of training to qualify for the Boston Marathon. However, Randy began experiencing knee pain and issues that required multiple surgeries and recoveries. “I thought I would probably never make it to the Boston Marathon, but I never lost my drive for running. I learned a lot about my inner strength and overcoming such a tough challenge,” Randy says.
Randy then ran the St. Jude Marathon in 2016 after recovering from three knee surgeries, and the Boston Marathon in 2018, which he remembers as one of his greatest accomplishments in running. However, Randy’s knee issues were exacerbated after
Boston, and though he continued running, he had worn down all remaining cartilage in his knees. He eventually got two total knee replacements in 2022 and 2023, with amazing care and recovery that he credits to his surgeon since 2007, Dr. Chris Ferguson, at OrthoSouth. “When you are an active person facing injuries, it is so important to find a surgeon who understands your goals and lifestyle,” Randy says.
Now, Randy is back to running with knees that can take him the distance. His current regimen includes running 20-25 miles per week, lifting weights at the gym, and riding his bike. Outside of his impressive workout routine, Randy loves spending time with his wife Trish, his daughters Niki and Hunter, and his grandson Finan. From annual family beach trips to traveling to cheer on the University of Kentucky basketball to planning dream international vacations, Randy has no plans to slow down.
By Zoe Harrison
GETTING BACK ON STAGE
Photo by Tindall Stephens
Joao Silva, 24, believes his career as a ballet dancer has been an act of fate. From a small town in Brazil, Joao began dancing 10 years ago as a hobby to enjoy with friends. He began entering dance competitions for fun, but repeated wins made him realize his undeniable talent. Joao soon began receiving dance scholarships and offers to dance in the United States. “I often say that I never chose to be a ballet dancer, but that ballet chose me,” Joao says. “Within a few years of starting dancing for fun, I was a professional dancer.”
Joao first came to the US for a five-week Summer Intensive Dance Program in Miami. After the program ended and he returned to Brazil, Joao was again selected to return to the US for an American Dance Competition. Soon after, he received a scholarship from the Miami City Ballet and was a student dancer for the next two years. “It was a great learning experience, but I surprisingly had a hard time connecting to Miami,” Joao says. Once he moved to Memphis to dance with Collage Dance in 2021, he remembers feeling right at home. “I will always see these four years with the Memphis dance community as an integral part of his journey.”
In February of 2024, Joao began feeling discomfort in his ankle, but was initially not particularly worried about it. “Feeling pain and
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soreness as a ballet dancer is somewhat common,” Joao says. He continued to train and push through the pain, culminating in a major performance in April of that year. Unfortunately, Joao could barely walk without pain by the time the performance was complete.
After some months off and physical therapy, Joao eventually consulted with his doctor and discovered a ligament was partially torn and incredibly inflamed. After two surgeries to clear out all of the inflammation, Joao endured months of physical therapy and rest to learn how to walk again, let alone dance. During those months of recovery, Joao turned to modified yoga, Pilates, and upper body work to maintain his fitness. After two surgeries at the end of 2024, and months of physical therapy and recovery, Joao finally returned to the dance studio in February. “Ballet is such a huge part of my life. It is truly magical, inspiring, and emotional to say I made it through such a difficult time,” Joao says.
After his journey and recovery, Joao urges other athletes to always listen to and trust their bodies and not hesitate to seek medical help if something feels wrong. He offers this advice: “Learn from my experiences, take care of yourself, and do not rush recovery.”
By Amanda Tompkins
Photo by Tindall Stephens
A POWER MOVE: PRIORITIZING STRENGTH FOR A BETTER LIFE
In a world dominated by quick fixes and trendy diets, one young entrepreneur is returning to the basics — brute strength, discipline, and a commitment to health. Bobby Scott is a devoted father and the founder of Heavy Metal Strength, a powerlifting-focused gym changing lives one rep at a time.
Located in Bartlett, Heavy Metal Strength isn’t your typical gym filled with treadmills and fad equipment. It’s a gritty, no-nonsense training ground where the iron never lies. Scott opened the gym in 2023 with a clear mission: to enhance people's quality of life through strength. This mission has become the gym's culture and the foundation of everything he does.
“I believe strength is the cornerstone of health,” says Scott. “When you’re stronger, you move, feel, and live better. It’s not just about lifting heavy weights — it’s about lifting yourself up and fighting for a healthier future.”
Scott’s journey began in college after a health scare motivated him to take better care of himself. “I started running and took a jogging class at the University of Memphis. During this time, I declared my major as exercise science.” After college, he coached at several gyms around town but always knew he wanted to establish his own brick-and-mortar location. What began as a personal transformation quickly evolved into a mission to help others do the same.
Today, Heavy Metal Strength caters to everyone from beginners who have never touched a barbell to competitive powerlifters chasing new personal records. The gym has its own powerlifting team that competes annually throughout the region. Scott takes pride in coaching every client with the same passion and intensity, teaching proper technique, building strength progressively, and, most importantly, promoting long-term health.
But it’s not just about lifting weights; it’s about lifestyle. Scott emphasizes the importance of nutrition in combating obesity. “Obesity and weight issues are common in the South, and I think it's important that we educate people on how to take care of themselves.” Bobby trains hard but also highlights the importance of real food, sustainable habits, and fueling our bodies like machines built for strength.
He and his wife have a two-year-old child, and for fellow fathers, he serves as an inspiration, proving that you don’t have
to sacrifice your health or goals when family life begins — in fact, that’s when it matters most.
This Father’s Day, Scott hopes his story reminds dads everywhere that strength isn’t just measured in pounds lifted — it’s measured in the life you build for your family. He encourages others who want to pursue their dreams to focus on the idea of “What’s the best that could happen?” instead of the worst; it’s all about taking that risk. At Heavy Metal Strength, every rep is a step toward a better future that is powered by purpose, fueled by discipline, and strengthened by love.
To learn more, visit Heavymetalstrength.com.
By Zoe Harrison
Photo by Tindall Stephens
RHYTHMIC REVOLUTION THROUGH ECSTATIC DANCE
Kevin Plyer, 39, brings the practice of ecstatic dance to the Memphis community. For those unfamiliar, ecstatic dance, sometimes known as conscious dance, is a free-form, unchoreographed dance practice held in a safe environment, often with music from a live DJ. The practice of ecstatic dance is often performed sober, barefoot, and with limited communication between participants. Kevin describes it as the carefree feeling you have dancing in your house alone, but with a group of like-minded participants around you, sharing their individual journeys in a group setting.
Many people have had this experience with live music, but typically combined it with alcohol or other inebriants. The sobriety associated with ecstatic dance increases the mindfulness of the experience and creates a safer environment for participants. Kevin, who himself has been sober for over a decade, remembers a time when he refused to get on a dance floor. Now, his ecstatic dance practice is a regular part of his life and brings him joy daily.
Kevin’s journey to becoming an ecstatic dance facilitator and DJ began with an interest in yoga, meditation, and other wellness modalities. He had been teaching yoga for over 10 years and realized he had started taking his practice very seriously. “I was creating this rigidity, not giving myself a place of softness and acceptance. I decided it was time to let go of this seriousness,” Kevin says. He then attended an ecstatic dance experience, and loved the ecstasy and freedom he and the rest of the crowd expressed. Later, in a meditative cacao ceremony, Kevin recognized the calling he felt to become certified as an ecstatic dance facilitator and conscious DJ.
In November 2023, Kevin trained through Dance the Movement in the United Kingdom, the top program in this field, and received his Level 1 certification. He is now Level 2, meaning he has begun training other participants to become facilitators. “If I am going to offer something, I want to be well educated and offer the best quality experience,” Kevin says.
The pillars of ecstatic dance are a safe and comfortable space, consent between participants, and allowing yourself to be guided and facilitated by the music. “If I am doing my job right, the people around me will feel joyful, free, and safe,” Kevin says. He hopes that people who attend his facilitated sessions become more open to the unexpected while feeling liberated and having fun. “The fitness and endorphins released are just a bonus.”
Stay tuned for upcoming ecstatic dance opportunities with Kevin by following his Instagram, @kevikenn.
By
Zoe Harrison
Photo by Tindall Stephens
SNAP BY SNAP: CHASING MORE THAN A GAME
Gabe Landers, born and raised in the Memphis area, is making a name for himself as a long snapper for the University of Colorado Buffaloes. At just 22, he has had a career as a nationally ranked player, won a high school national championship, and is just getting started. He spoke about his journey so far and what keeps him motivated as he pursues a career in the NFL.
Gabe was interested in football from a young age, inspired by his father, Chris, who also grew up playing. Between his time playing at Holy Rosary, Lausanne, and St. Benedict, Gabe tried out several different positions, but found he was always best in the specialized snapper position. After his first year of high school at St. Benedict, Gabe was ranked fourth in the nation as a specialist (snapper). He was offered a roster position at IMG Academy, a prestigious sports-focused boarding school in Bradenton, Florida.
At IMG, Gabe became accustomed to a rigorous training schedule. The school was structured more similarly to a university, with morning practice and afternoon classes. “Getting to play with so many of the best football players in the country was huge for my development in the sport. I learned so much, and have seen many of my old teammates drafted in the NFL,” Gabe says. In his junior year at IMG, Gabe and his teammates won the National Championship, and Gabe was named the most valuable player in his senior year.
After being recruited throughout his time at IMG, Gabe committed to play for the University of Miami; however, he decided to “redshirt” his freshman season, and chose to transfer to play for the distinguished Coach Prime, Deion Sanders, at the University of Colorado Boulder. “When I got that call from Coach Prime, I knew I had to go,” Gabe remembers. “He is an amazing coach, amazing guy, and treats his players like family.”
Now, Gabe is entering his third season at Colorado, where he is continually building his skills as a snapper while working on his political science degree. Between seasons, Gabe’s strength coach has him focused more on weightlifting, but he continues to work on his snapping performance daily.
“As a long snapper, you don’t get as many plays as other positions, so I need to do well 100% of my plays if I can, which requires constant practice and focus,” Gabe says. In addition to his strength training and practice, Gabe focuses on recovery. He takes advantage of cryotherapy, massages, and plenty of rest to keep him ready to play and injury-free.
Gabe has always had a big focus on the future since he started playing football as a kid. “It is hard to get to the NFL, so always keeping that goal in mind inspires and motivates me. Motivation is never in question for me. Being forwardfocused and always planning for the future keeps me showing up and doing the work.”
By
THE HEADLAMP HEROES
Beth Wilson
Photos by Tucker Glenn
It started with early alarms, headlamps, and a shared love of running. But for a group of Memphis men who call themselves the “Headlamp Heroes,” those pre-dawn trail miles evolved into something deeper — a brotherhood forged through sweat, stories, and a community that goes far beyond the finish line.
Russell Jackson, one of the original members, described the group’s origins as a convergence of different circles — friends from workouts, tennis connections, and mutual acquaintances. “Running was certainly the common initial denominator,” he remarked.
Tucker Glenn, another founding member, added that things really began to gel in 2023 when the group made their first trip to the Sylamore Trail Race in northern Arkansas. “Running was the foundation,” he said, “but it has grown from being ‘running friends’ to some of my best friends.” The crew embraced their identity as the “Headlamp Heroes” after countless early morning runs that required a literal light to guide the way.
For Drew Karban, entry came through invitation and, of course, a little Strava vetting. “I was adopted into the group thanks to Tucker’s introductions. I’m sure they all ensured my Strava was active enough before gaining entry into the group chat,” Karban joked.
The group’s first trail run together on the Wolf River Trails in May 2022 was transformative. “Just a few years later, the three of us have now run various ultramarathons and are constantly looking for more,” stated Jackson. “As Drew recently shared with me, ‘this stuff is addicting.’”
When the Sylamore race entered the picture, it marked a turning point. For some, it was their first race; for others, it was their first ultramarathon. The technical course, creek crossings, and sheer grit required left an impression, physically and emotionally.
Karban, who ran his first Sylamore just a month after his second child was born, remembers the group rallying together through injuries, falls, and changing race-day expectations. “Time goals were thrown out the window,” he explained. “It was about getting back to the finish line together.”
For Glenn, the race brought nerves. He was battling a nagging Achilles injury in the lead-up. “Physically, I felt great during the race,” he recalled. “Emotionally, overcoming a challenge and pushing myself felt great.”
Naturally, Sylamore has become a tradition for the guys. “After we did it once, there was no question we’d be back,” Jackson said. The group returns each year, and the weekend has become more than a race. There’s a Friday pasta dinner, a Saturday full of storytelling and rehabbing sore muscles, and a Sunday pilgrimage to McDonald’s before the trek back home.
But the real magic is in the friendship that has formed along the way. Long runs became a space for deep conversations,
confessions, jokes, and support. “You work your way through so many types of conversations,” Karban reflected. “Some deep and some lighthearted.”
Beyond the trails, the men show up for each other in big ways, like when four of them flew to Colorado to support Jackson in his first 100-miler in Leadville. “Seeing my crew throughout the race was an indescribable physical and emotional boost,” he remarked. “Once I could pick up my pacers, I experienced an 11hour runner’s high that I’ll never forget!”
Karban remembers when Glenn stayed in the pouring rain to support him during his first ultra. “I’m so grateful. It’s something I won’t forget.”
The Headlamp Heroes stay connected between races through an active group chat, Strava kudos, poker nights, and dinners with their partners. “We talk pretty much every day,” noted Glenn. “Not just about running or our workouts, but how we’re doing personally — family, work, everything.”
And while the benefits of the group are clear emotionally, the physical impact is equally undeniable. These men are stronger, healthier, and more motivated than ever because they found a tribe that holds them accountable and lifts them up.
“We all have a love for endurance,” Glenn stated. “The training and races are challenging, both physically and mentally. That makes our bond stronger.”
Ultimately, it’s not about the pace or the medals. It’s about the people beside you when the trail of life gets tough. And for the Headlamp Heroes, that’s where the real finish line lives.
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Go Light for Lunch with a Summery Salad
Make broccoli the star of summer with this light lunch idea, a Broccoli Salad made with a simple homemade dressing.
Salad:
q 2 medium heads broccoli
q 2 apples
q lemon juice
q 1 carrot
q 1 cup blueberries
q 1 cup dried cranberries
q 1 cup sunflower seeds
q 1 cup pecans
q 1 package (2 1/2 ounces) real bacon pieces
Dressing:
q 1 cup mayonnaise
q 1/3 cup milk
q 1/3 cup apple cider vinegar
q 2/3 cup sugar
q 2 tablespoons poppy seeds
Directions:
Coarsely chop broccoli and place in large bowl. Coarsely chop apples and brush with lemon juice to prevent browning; add to bowl. Shred carrot and add to bowl with blueberries, cranberries, sunflower seeds, pecans and bacon.
To make dressing: Mix mayonnaise, milk, apple cider vinegar, sugar and poppy seeds. Pour over broccoli salad and mix well.
Sky Dog Cocktail Summer Light,
Lively, and Lager-Fueled
Refreshment
Celebrate summer the Wiseacre way — with cocktails that bring the crisp, refreshing taste of Sky Dog, America’s best light lager, to the forefront. At just 99 calories and with a recent gold medal from the Great American Beer Festival, Sky Dog is the perfect companion for pool days, porch hangs, and weekend brunches. Light-bodied yet full-flavored with a zippy Wiseacre finish, these cocktails let you sip smart and stay refreshed.
Spaghetti
A Southern twist on an Italian classic Sky Dog
Ingredients:
q 1 can Sky Dog (regular or Chelada)
q 1.5 oz. Aperol
q Juice from 1/6 of a lemon
Directions:
1. Pour a generous splash of Sky Dog into a highball glass.
2. Add Aperol and fresh lemon juice.
3. Give it a quick stir, garnish with a lemon slice if you like, and enjoy your trip to “redneck Italy.”
Sky Dog Michelada Sky Dog Beergarita
Your new favorite brunch cocktail— move over, Bloody Mary
Ingredients:
q 1 can Sky Dog (regular or Chelada)
q Chevemix El Primo (or homemade mix—see below)
q Lime wedges
q Tajin seasoning (or salt and chili powder mix)
q Ice
Optional Homemade Mix:
• Clamato juice
• Fresh lime juice
• Worcestershire sauce
• Hot sauce (like Tabasco)
• Black pepper
Directions:
1. Rim a large glass (16–20 oz.) with lime juice, then coat with Tajin.
2. Fill the glass with ice.
3. Pour in Sky Dog, top with Chevemix El Primo or your custom Michelada mix.
4. Garnish with a lime wedge — and maybe shrimp or candy for flair!
Drink light, drink local, drink Sky Dog.
The ultimate light and lively margarita-beer mashup
Ingredients:
q 12 oz. can frozen limeade concentrate
q 12 oz. tequila (use the limeade can to measure)
q 2 cans Sky Dog, to taste
q Lime wedges and salt for garnish
q Ice
Directions:
1. In a large pitcher, combine limeade and tequila.
2. Slowly stir in Sky Dog until you reach your preferred strength and taste.
3. Serve over ice in salt-rimmed glasses and garnish with lime wedges.
Enjoy responsibly and keep that summer vibe alive!
By Olivia Huber MS, RDN, LDN
MUSCLE MYTHS:
Debunking Common Misconceptions About Protein and Supplements in Men’s Health
When it comes to building muscle and supporting men’s health, protein and supplements are often seen as magic bullets, but the truth is more nuanced. While these tools can play a valuable role in muscle growth, hormone regulation, and overall vitality, misinformation runs rampant. Many men either over-rely on them or misuse them altogether, chasing results that not only require more than just powders and pills, but in some cases, may be unrealistic or even physiologically impossible. In this article, we’re debunking three of the most common myths to help you use protein and supplements with confidence, clarity, and intention.
MYTH #1
You need 1 gram of protein per pound of body weight to build muscle.
Protein is an essential macronutrient involved in muscle repair and growth, hormone production, immune function, and the maintenance of skin, hair, and internal organs. While it’s true that adequate protein is necessary for building and maintaining lean body mass, especially in active individuals, the belief that you must consume 1 gram of protein per pound of body weight is overstated and often unnecessary. Current research supports a more moderate intake of around 0.6 to 0.8 grams per pound of body weight (or 1.4 to 1.8 grams per kilogram) for most active men aiming to build muscle. There is little evidence of added benefit beyond this range. In some cases, excessive protein intake may displace other essential nutrients like carbohydrates and healthy fats, which are also critical for performance, recovery, and hormone regulation.
Overconsuming protein can unintentionally lead to energy imbalances, digestive issues, reduced nutritional variety, and a rigid approach to food that detracts from health and quality of life. In contrast, a more balanced strategy — emphasizing a variety of protein sources (both animal and plant-based) alongside plenty of colorful fruits, vegetables, whole grains, and healthy fats — supports long-term gains while making space for flexibility, enjoyment, and sustainability
MYTH #2
When it comes to building muscle, pumping up your protein intake is more important than energy availability.
During weight training, muscle fibers undergo tiny tears that must be repaired for growth to occur. While protein plays a key role in that repair, muscle building demands more than just hitting your protein target — it also depends on having enough overall energy, too.
Energy availability refers to the calories left over for essential bodily functions after exercise needs are met. If you're not eating enough, especially during intense training, your body may divert protein away from muscle repair to meet basic energy demands. Even with high protein intake, muscle protein synthesis (MPS) can be significantly reduced in a calorie deficit. In more extreme cases, your body may break down existing muscle tissue for fuel, completely undercutting your efforts in the gym.
Low energy availability doesn’t just stall progress. It can impair recovery, elevate stress hormones like cortisol, reduce metabolic rate, and leave you feeling fatigued and unmotivated. To build muscle and recover effectively, your body needs adequate calories from carbs, fats, and protein. Without that foundation, no amount of protein or supplements will deliver the results you're after.
MYTH #3
Supplements are critical to building muscle.
Supplements like protein powders and creatine monohydrates are among the most popular products in the fitness world, and for a good reason. When used appropriately, both are supported by research. Creatine monohydrate, in particular, is one of the most well-studied supplements and has consistently been shown to enhance strength, improve training adaptations, and support lean body mass gains. Protein powders can also be convenient for athletes struggling to meet their needs through food alone.
That said, these products should supplement, not substitute, a nutrient-rich, calorie-adequate diet. A food-first approach remains the gold standard for fueling muscle growth and optimizing health. Whole foods provide protein and offer fiber, antioxidants, healthy fats, vitamins, and minerals that powders alone can’t match. Over-reliance on supplements can displace nutrient-dense meals and reduce dietary variety, which are critical for long-term performance, hormone balance, and recovery.
While supplements can offer a practical edge in specific situations (e.g., high training loads, restricted eating windows, travel), most active individuals can meet their needs with thoughtful meal planning. For those who incorporate supplements, look for third-party tested products (e.g., NSF Certified for Sport or Informed Choice) to ensure safety, purity, and accurate labeling. And always consider discussing new supplements with a physician or registered dietitian to ensure they align with your health goals and overall nutrition plan.
In short: Supplements may support your training, but real results are built on consistent fueling, not just what’s in your shaker bottle.
KEY TAKEAWAY
Building muscle and supporting men’s health isn’t about chasing extremes. It’s about consistency, balance, and meeting your body’s needs with intention. Yes, protein and supplements can be helpful tools, but they’re just one part of a much bigger picture. Without adequate energy intake, diverse nutrition, and a sustainable approach, even the “perfect” supplement stack won’t deliver. Zoom out and focus on fueling well, eating enough, and tuning into what your body needs to thrive in the gym and your daily life.
If you’re unsure where to start or need help creating a plan that supports your goals without obsession or overwhelm, contact the Registered Dietitians at Memphis Nutrition Group. Memphisnutritiongroup.com
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By Dale Sanford, Performance Coach
BEATING THE HEAT: A PRACTICAL GUIDE TO HEAT ACCLIMATION FOR ATHLETES
As the summer heat and humidity soar, athletes face a serious challenge: training and racing in the heat. And in Memphis, we get the worst of it! Whether you're prepping for a triathlon, a long-distance bike ride, or a summer marathon, heat stress can crush performance. If you’re from the Midsouth, you’ve been there. You feel like you are losing fitness and are unable to perform like you did even one week ago. Your HR is through the roof, doing an effort that was previously easy. Well, I’m here to tell you, it’s simply your body trying to survive. That’s all.
Fortunately, there's a solution: heat acclimation. It sounds pretty straightforward, but let’s break down how athletes of all levels can adapt their bodies to thrive, not just survive, in hot conditions.
WHY HEAT ACCLIMATION MATTERS
Your body works overtime in the heat. Without acclimation, the risk of overheating rises. Your body really only functions well in a small range of internal core temperatures. So once your core temp jumps, your body perceives it as having a fever. That means more resources go towards cooling, sweating, and less goes to the working muscles, including your brain. Heart rate climbs. Perceived exertion skyrockets. The brain gets foggy. None of which are good for athletic performance.
The good news? With as little as seven to 14 days of heat training, athletes can make significant physiological and psychological gains:
• Lower resting and active heart rates
• Improved core temperature regulation through increased sweating
• Expanded blood plasma volume
• Reduced perceived exertion and a new perception of heat
These changes don't just make you better in the heat — they can make you better overall. Studies have shown that those who undergo heat acclimation training also perform better in cooler temperatures — a win-win.
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
HEAT ACCLIMATION: SIX
PRACTICAL
STRATEGIES
1. TRAIN IN THE HEAT
Start with low-intensity or endurance sessions, then increase time and effort as your body adapts. Consistency over one to two weeks is key. However, keep your quality training sessions in more favorable conditions, either early mornings or indoors.
2. SIMULATE HEAT INDOORS
No hot weather outside? Train inside with extra layers and little to no air flow. In a smaller room, you can easily simulate the heat and humidity of a hot summer day. Just be prepared to fumigate your pain cave afterward.
3. PASSIVE HEAT EXPOSURE
Post-workout sauna sessions or hot baths can provide additional heat stress to drive adaptation. Just 20–30 minutes post-exercise can help increase blood plasma and improve sweat response. These methods are not as effective as actually training in the heat, but they help nonetheless.
4. HYDRATION AND ELECTROLYTES
Drink before, during, and after workouts — but don’t forget electrolytes. Sodium helps retain fluid in the blood and maintain nerve impulse function. Preloading with salt tabs or a highconcentration electrolyte drink 60-90 minutes before key sessions or races can make a big difference.
5. MONITOR HEART RATE
Keep an eye on your HR. As acclimation takes hold, you’ll see a lower heart rate for the same output (pace, power, etc). That’s a sign your body is adjusting. It may never return to what it was in cooler temperatures, but the goal is to be better in the heat!
6. WEAR THE RIGHT GEAR
Light-colored, breathable fabrics help your body cool more efficiently. On race day, consider tools like ice socks, cooling sleeves, or even a cooling vest before the start to bring your core temperature down. Once you are fully acclimated, cooling is key in the heat and humidity.
Gina Weathersby, Running, Cycling, and Triathlon
47; Retired from Commercial Real Estate
I f MY SPORTS: I love the people you meet, the friendships you make, and the conversations you have.
BUCKET LIST: IRONMAN
UP NEXT: IRONMAN Chattanooga
FAV FITNESS ACCOMPLISHMENT: Qualifying for the Boston Marathon 12 times!
HOMETOWN: I grew up in the Midwest, but after 25 years in Memphis, it is home.
SPEED BUMPS: My daughter's type 1 diabetes diagnosis when she was five was a challenge. The disease demands a lot of you physically and mentally. However, eight years into the disease, she is doing well. I don’t think anyone can understand the depth and nuance of managing the disease. There've been lots of sleepless nights, and the mental load of this chronic disease is heavy.
MY GROUP: Los Locos
RECENT RACES: Boston Marathon number nine!
MOST MEMORABLE FITNESS EVENT: Unbound Gravel, which is a 100-mile race through the Flint Hills of Kansas. I was undertrained and underskilled, and I spent hours hiking and carrying my bike through mud. It was hot and cold, with all sorts of weather conditions. I'm glad I survived!
BEST EATS: El Mero Taco. I love tacos!
DREAM DINNER COMPANY: He's not famous, but it would be my dad, who has passed away. I miss him, and I know he would be so proud of me.
GO-TO GEAR: Garmin Watch
INSPIRATION TO BE FIT: I love how keeping yourself fit creates healthy habits, whether getting up early to start your day before sunrise, catching up with a friend on a run, or eating well so you can move well. They feel connected to me.
PET PEEVE: I dislike traffic passing you too closely on the bike.
QUOTE: "You deserve to celebrate not only who you've become, but who you could have become and fought not to be." - Pastelito Negro
Photo by Tindall Stephens
Photo by Tindall Stephens
Doug Earthman, Running, Cycling, and Triathlon
37; Director of Development at Caissa K12
I f MY SPORTS: I've met some of my best friends through the endurance community. There is nothing like early morning fellowship and suffering alongside like-minded people!
BUCKET LIST: Kona... enough said.
UP NEXT: I'm looking at some summer 5Ks and the Road Race Series this fall. This winter, it will be time to race half marathons!
FAV FITNESS ACCOMPLISHMENT: BQ'ing at the White River Marathon with a 2:45:03.
HOMETOWN: Memphis, TN
SPEED BUMPS: Most recently, I had posterior tibial tendonitis that almost kept me from going to the Boston Marathon. It's been a long road of recovery, but I am finally coming out the other side and ready to rip!
MY GROUP: Breakaway Race Team and Los Locos Racing Team
FAVORITE JAMS: I don’t listen to anything when I work out. True maniacs stay laser-focused on the task at hand!
RECENT RACES: Boston Marathon 2025
MOST MEMORABLE FITNESS EVENT: Winning the Hot & Hilly 10K in Branson, MO, during a bachelor party after staying up all night.
BEST EATS: Vanelli's Deli. I enjoy their Panino Imbottito.
DREAM DINNER COMPANY: Benjamin Franklin. He did many different things — science, writing, politics — and helped shape the U.S. early on.
INSPIRATION TO BE FIT: My children, Andrew (4) and Georgia Kate (2). They are already showing signs of wanting to pursue running!
ON MY NIGHTSTAND: "26 Marathons: What I Learned About Faith, Identity, Running, and Life" by Meb Keflezighi with Scott Douglas. I've read it twice and plan to reread it again!
PET PEEVE: Sleeping through my morning workout. I almost always regret it!
QUOTE: "Let's go, let's go, let's really, really go!" by myself, my wife, and my children
WAYNE GUTCH
FAV WAY TO WORKOUT:
I like to do strength training followed by interval cardio. It physically and mentally recharges me.
BIGGEST FITNESS MYTH:
"No pain, no gain." While some muscle soreness is normal, it doesn't mean you are not developing because you are not in abject pain. Research shows pain is a poor indicator of muscle growth. I ascribe to the science of exercise and pass it along.
BIGGEST NUTRITION MYTH:
Fad diets. I recommend consulting with a registered dietitian.
TYPICAL WORKOUT DAY:
I do strength training, cardio, recovery, and tennis or golf.
ADVICE:
Listen to your body, and seek professional advice.
FITNESS TIP:
Make exercise a part of the daily routine, don't overdo it, and build gradually.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
Multi-use station. It offers a variety of exercise options.
ALWAYS IN MY GYM BAG:
H2O and fruit.
INSPIRATION:
I'm inspired by my senior clients who are dedicated, focused, and positive individuals despite some physical challenges.
DREAM WORKOUT PARTNER:
My children. They live out of town, but I would enjoy exercising with them again.
GO-TO SNACK:
Fresh fruit!
DIET PHILOSOPHY:
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. 75, Trainer at Memphis Jewish Community Center
Moderation, portion control, and low saturated fat content are key.
MOTIVATION:
I'm a retired University of Memphis professor in the College of Health Sciences, so health and fitness are my career.
GOALS FOR THE YEAR AHEAD:
I want to maintain my aerobic capacity, weight, and body fat percentage. I exercise five to six days a week and play tennis and golf frequently, though my golf game is more of a stress release than a physically challenging activity.
ADVICE FOR FITNESS NEWBIES:
Consult with your physician, join a full-service fitness center, and start easy and gradually build. Never be reluctant to ask for advice from professionals.
