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 has been passionate about growing the health and fitness community for the past 29 years. An avid athlete, she’s taken on triathlons, cycling tours, road and trail races, and checked off bucket-list marathons in Chicago and New York City. She’s equally enthusiastic about Hot Pilates, which keeps her grounded and strong. When she’s not training or publishing, Amy loves exploring Memphis’ food scene in search of the city’s tastiest guilty pleasures.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
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Introducing Memphis Fitness Co.
A New Era of Fitness for Germantown & Wolfchase
Memphis has a brand-new fitness identity with the launch of Memphis Fitness Co. With studios in Germantown and Wolfchase, Memphis Fitness Co. is locally owned and committed to helping busy adults take control of their health through efficient, results-driven workouts and strong community support.
“Our focus is simple: give people a place where fitness fits their life, where they feel supported from the moment they walk in, and where progress is possible for every body type and every stage of life,” said Vanessa Robertson, Owner of Memphis Fitness Co.
• Expert coaching: Hands-on guidance and personal attention in a group setting.
• Community support: A positive, encouraging environment that feels like family.
• Expanded offerings: Specialty classes, nutrition support, and seasonal challenges.
To celebrate the launch, Memphis Fitness Co. is offering a special two-week unlimited training pass for just $9.01. At the end of the trial, guests can choose the membership option that works best for them, with exclusive launch pricing available only for a limited time.
“This isn’t just about fitness — it’s about Memphis,” Robertson added. “We wanted to create a brand that reflects our city’s grit, resilience, and heart. Memphis Fitness Co. is here to remind people they don’t have to do it alone. We’re building strength together.”
For more information, visit Memphisfitness.co.
Kelly | 41 - wrist injury | Dominating her matches every week. Enjoy more moments in your happy place. ORTHOSOUTH.ORG
At Restore Plastic Surgery & Aesthetics, we perform a full range of surgical procedures, but this month our focus is on breast surgery.
While Dr. Hammond specializes in augmentations, reductions, and lifts we are highlighting breast reconstruction for October. Reconstructive surgery is an intentional part of our practice-- helping breast cancer patients restore their confidence is something we do not take for granted!
For 40 years, MOGA has walked beside women in every season of life. This Breast Cancer Awareness Month, we’re honored to continue that promise with the addition of Dr. Katherine Watson to our Desoto care team.
By Ashley Hendrix, MD, FACS
Self-awareness can help catch breast cancer early
If something feels off, it's important to pay attention.
Messaging around breast self-exams has changed in recent years. Instead of focusing on a monthly self-exam, we want patients to be aware of changes in their breasts and get regular screening mammograms as recommended by their provider.
As a breast surgical oncologist, I can assure you there’s a good reason for this.
Self-exams can lead to stressful false alarms and potentially unnecessary biopsies, but more importantly, they aren’t enough. A lump felt on a self-exam is often already the size of a walnut. That’s why getting an annual imaging screening based on your provider’s recommendations is essential — they spot tumors while they’re still small and easier to treat.
While mammography is our gold standard, paying attention to your body is also important. It helps you notice changes and seek care promptly.
The idea is to know what’s normal for you and recognize when something seems different.
Things to watch for include a lump or thick area in the breast or underarm, changes in breast size or shape, nipple changes, including inversion and discharge, and persistent pain in one spot. Also, keep an eye on your skin — dimpling, puckering, redness, or scaling can signal a problem.
What should you do if you notice changes?
First, please don’t panic. Most of the time, it isn’t cancer. However, that doesn’t mean you should ignore it. Contact your provider so we can evaluate your symptoms and guide you through your next steps.
Your provider might order a diagnostic mammogram. This focuses on the area of concern and provides more detailed images than a screening mammogram. Some patients may also need a breast ultrasound or MRI.
A breast ultrasound can determine if your lump is solid and potentially a cause for concern, or a harmless fluid-filled cyst. Breast MRI creates a more detailed image of the breast or area of concern, but it is not necessarily better than a mammogram or ultrasound.
If imaging shows something suspicious, a biopsy is the only way to confirm whether it’s cancer.
Before a biopsy, you’ll need to avoid certain medicines, like blood thinners, for a short time.
During the biopsy, the area is numbed. You may feel pressure, but no pain, as your doctor uses a needle or small incision to take a tiny tissue sample. The test usually takes less than an hour, and you go home the same day. Results are usually ready in a few days.
If a patient is diagnosed with cancer, we offer a comprehensive range of medical and surgical oncology treatments, developing treatment plans tailored to the biology of the patient's tumor and their personal goals. Remember, 99% of patients with breast cancer isolated to the breast are alive at five years.
The key is catching breast cancer early, and the best way to do that is through regular screening and being alert to changes in your body.
You aren’t powerless against breast cancer! By following through on your mammograms and talking to your provider about changes in your breasts, you can protect your health.
Ashley Hendrix, MD, FACS, is a breast surgical oncologist at Regional One Health. She sees patients at the Main Campus, 880 Madison Avenue, and the East Campus, 6555 Quince Road. For appointments with Dr. Hendrix, call 901.515.HOPE (4673). For mammograms, call 877.378.1830 or simply walk in at the East Campus.
By Zoe Harrison
Personalized Care and Lasting Impact
Growing up in Atlanta, Dr. Alyssa Pittman spent much of her childhood as a gymnast, with plenty of stories of broken bones and injuries to prove it. Though her fearless energy and dedication to the sport landed her in the hospital on numerous occasions, these experiences sparked her early interest in the field of medicine. After undergoing surgery in high school, she experienced a meaningful and trusting relationship with her surgeon, which solidified Alyssa’s dream of becoming a surgeon herself.
At the University of Georgia, Alyssa was a student athlete, balancing her time between cheerleading and majoring in biology. She went on to the Medical College of Georgia in Augusta, where she met her husband. The two “couples matched” in residency, with him pursuing family medicine while she began her training in general surgery at Prisma Health in Greenville, South Carolina.
Surgical residency exposed Dr. Pittman to the intensity of trauma, vascular, and level-one emergency cases, but she craved more than the technical challenge. While she enjoyed the high-intensity work, she realized she dreamed of a career path that would allow her to grow a longer-lasting and deeper connection with her patients. She found that in breast surgery, she could guide women through some of their most challenging moments, offering both surgical expertise and personal support throughout the entire duration of their care. Following a fellowship at the West Cancer Center in Memphis, Dr. Pittman joined the team as an attending surgeon this summer.
What excites Dr. Pittman most in her career as a breast surgeon is the shift toward personalized medicine. “All patients used to be treated the same way, often with radical surgery and the most intense treatments,” she explains. “Now, care is tailored to the biology of the tumor and the needs of the patient.” With genomic testing and targeted therapies, chemotherapy is no longer automatically prescribed, and mastectomy isn’t always necessary. “In up to seventy percent of cases, by the time we do surgery, there’s barely any cancer left, or none at all, thanks to the success of the personalized therapies,” she says.
While most of Dr. Pittman’s days are spent caring for the health of her patients, her time off is focused on prioritizing her own health. She does so by running, and often enjoys afternoon runs on the Greenway with her mini sheepadoodle. She also schedules 30-minute weight sessions to build strength.
Teaching is another passion for Dr. Pittman. “The most important thing a physician can do is teach the next generation,” she says. Having recently completed a fellowship herself, Dr. Pittman values collaboration with residents and young doctors, believing it sharpens her skills, too.
Moving forward, Dr. Pittman looks forward to continuing to serve her patients and becoming more connected to the Memphis community. “Memphis has welcomed us so warmly,” Dr. Pittman reflects. “We’ve fallen in love with this community and our patients. Being able to care for them makes me appreciate my job every single day.”
By Sarah Hammond, MD
Options after Mastectomy
Implants, Fat Grafting, and New Innovations
Dr. Sarah Hammond discusses options and advancements in breast reconstruction after mastectomy in the following Q&A:
What are the most popular options for breast reconstruction after mastectomy?
The two most common pathways in breast reconstruction are implant-based (silicone or saline implants) and tissuebased (soft tissue flaps using the patient’s own muscle, fat, and skin). Autologous reconstruction takes tissue from the patient’s abdomen, inner thigh, buttocks, or back to rebuild the breast after a mastectomy. While this can yield
beautiful, natural-looking results, not all patients are suitable candidates for microvascular surgery. The most common methods of reconstruction utilize implants. Sometimes the reconstruction can be done all at once right after the mastectomy. Sometimes the patient’s health, cancer treatment, or condition of the tissue precludes that, and the reconstruction is done in two or more stages. The first stage involves creating the implant pocket and placing a temporary implant, known as a tissue expander. The second stage is to exchange the expander for a more permanent breast implant while improving on the look and feel of the reconstructed breast with fat grafting or scar tissue revisions.
Is breast reconstruction the same thing as a breast augmentation?
Not at all. Although the two surgeries both involve breast implants, they are very different. A breast augmentation places an implant behind a normal breast gland to increase breast fullness. During a mastectomy, the breast tissue is completely taken away, along with most of the blood and nerve supply to the skin. We then recreate the anatomical boundaries of the breast with biologic or synthetic mesh to provide extra coverage and stabilization of the implant. A breast reconstruction is a more difficult surgery for the patient and surgeon; it is more complex than a cosmetic breast augmentation and has a higher rate of complications.
For more information, visit Plasticsurgeryrestore.com or call
Sarah Hammond, MD, is a
plastic reconstructive surgeon specializing in aesthetic and complex reconstructive procedures. She is known for her patient-centered approach and surgical precision, with a focus on delivering empowering, individualized results.
How is fat grafting used in breast reconstruction?
Fat grafting is the process of liposuctioning and processing fat, then carefully transferring it to the breast to improve the shape and feel of the reconstructed breast. Fat grafting can be used to smooth irregularities, improve balance, and soften the breast. This can be especially helpful to tissues after radiation. One amazing benefit of fat grafting is the adipose-derived stem cells that come with it. These are specialized regenerative cells that are proven to stimulate blood vessel ingrowth, soften radiated tissues, and improve survival of the fat.
What developments in breast reconstruction have you seen in the last few years?
In the last decade, we’ve seen so many improvements in breast reconstruction outcomes! It makes me so happy that, overall, mastectomy patients today have more natural, comfortable, and beautiful reconstructions than what I saw as a medical student.
• Prepectoral reconstructions – better implant technology, mesh quality, and training of breast surgeons mean implants can often be placed above the chest muscles in the natural location of the breast. This means less pain and improved function after surgery.
• More emphasis on cosmesis – improved imaging techniques and cancer data mean reconstructive surgeons are more comfortable performing fat grafting and designing more discreet incisions and nipple-sparing mastectomies.
• Aesthetic flat closure – not everyone wants to have breast reconstruction! Patient and female empowerment has led to more medical societies and surgeons recognizing that not every woman “needs” breasts to feel normal and feminine and that a flat closure is a valid reconstructive option.
What new technologies are shaping breast reconstruction in the future?
Currently, studies and trials are looking at 3D-printed biodegradable material breast implants, scaffold-guided breast tissue engineering, cell-assisted lipotransfer to increase stem cells in grafted fat, AI and augmented reality tools to map blood vessels and tissue perfusion in reconstructive flap design, and nerve-sparing mastectomy techniques to preserve tissue sensation!
By Zoe Harrison
Photo by Tindall Stephens
The Lifestyle Medicine Approach to Living Well
When patients walk into Glo Medical Aesthetics in Midtown, they know they are coming for science-backed, expert-advised treatments, but they often leave with something deeper — a renewed sense of balance in mind, body, and spirit. At the heart of it all is owner Lisa Street, NP, who has built her business and life around the wellness practice she calls “lifestyle medicine.” Lisa defines lifestyle medicine as a combination of functional medicine, nutrition, exercise, and medical aesthetic procedures that creates comprehensive, whole-body wellness.
“I just turned 53,” she says. “At this stage of life, or really any stage of life, it’s not just about prescriptions or quick fixes. It’s about being proactive by incorporating movement, nutrition, and a positive mindset into a life of health and abundance.”
Lisa has had a lifelong passion for health through movement. Growing up, she was a dancer and always saw movement as a form of self-care and self-expression. Today, she continues that rhythm through a consistent routine, including Pilates at Core Collective Broad, and has recently been incorporating classes at mind/body HAUS.
Her approach to nutrition is just as intentional. Following a mostly Mediterranean diet, Lisa focuses on lentils, fish, and plant-based foods, while staying hydrated with alkaline water. She aims to limit her caffeine intake, opting for green tea in the mornings. Lisa also avoids alcohol during the week, admitting with a laugh that she can't resist a “spicy margarita or three” while listening to live music at local venues or attending concerts on weekends. “It's all about balance,” she says.
Lisa’s personal journey into functional medicine began when she noticed fatigue, thinner hair, and brain fog. Though she was told her blood levels were “normal”, as a nurse, Lisa knew something was not right. She decided to dig deeper with a functional medicine doctor, and through more extensive lab work, she learned she had suboptimal thyroid levels and severe iron deficiency anemia. She immediately began treatment with compounded thyroid supplements and IV iron infusions, and quickly saw the benefits.
“The decision to advocate for my health changed my life,” Lisa says. Because of her positive experience with functional medicine, Lisa wanted to bring a similar experience to her patients at Glo.
At Glo, every new lifestyle medicine patient undergoes a thorough consultation that includes a comprehensive health history, a review of symptoms, extensive laboratory work (including genetic and cancer screenings), and a discussion about their goals. Their personalized plan may involve bioidentical hormone replacement therapy, IV hydration, peptides such as NAD, GLP-1 for weight loss, medical-grade supplements, lasers, injectables, body toning and contouring, medical-grade skin care, medical-grade facials, or plant-based stem cell treatments. “It's not a one-and-done experience,” Lisa says. “We create year-long care plans focusing on individual patient needs and customize each patient’s plan of care, which leads to results that last,” she says.
“You can never go wrong being your authentic self. You will inspire some and trigger others, but both are medicine.”
Safety and science are at the forefront of Glo’s mission. Lisa and her team meticulously vet every treatment before offering it, continually training with experts and even trying the treatments themselves first, to ensure they provide patients with the most effective and safest options available. If a patient's symptoms or blood levels fall outside of their level of expertise, they have partnerships with specialty physicians for collaboration and referral.
As Glo Medical Aesthetics prepares to celebrate its 11th anniversary this November, Lisa is looking ahead with the same intention she applies to her daily life: growth rooted in authenticity, wellness that goes beyond the surface, and a commitment to helping others shine from within.
“Lifestyle medicine is really about honoring the mind, body, and spirit,” she says. “When all three are aligned, that's when we truly glow.”
By Zoe Harrison
Photo by Tindall Stephens
RECALIBRATING HEALTH AFTER EXERCISE ADDICTION
At just 23, Christian Culver has already lived through more fitness extremes than most face in a lifetime. His story isn’t about a single transformation, but a constant recalibration after chasing an image that nearly cost him his life.
Growing up in Arlington, Christian was always active, though never entirely by choice. His parents signed him up for karate, cross country, and football, which always felt like an obligation rather than a choice. After graduating from high school during the COVID years, Christian drifted into work at Memphis streetwear shop Bad Timing. Sneakers and style gave him something to focus on, but purpose was lacking. By late 2021, he began slipping into a cycle of weight gain, lethargy, and uncertainty. That’s when fitness found him. “I lost close to 30 pounds in six months,” he recalls. “It wasn’t just about working out, but discovering how nutrition and training actually worked for me. I transformed into someone I had never even met before,” Christian remembers.
But what began as empowerment soon spiraled into obsession. Inspired by the rise of TikTok fitness stars, Culver pushed himself harder and harder. He logged over 750 consecutive days at the gym, sometimes training up to eight hours daily with cardio, weights, and sauna sessions. His body fat dropped to an alarming 3.3 percent. Through his fitness Instagram persona, he looked unstoppable. Internally, he was breaking down, and did not even realize it.
In late 2022, while in the throes of his exercise addiction, Christian consulted with his doctor for blood work, which confirmed the worst: his liver and kidneys were failing, his
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testosterone had plummeted, and his nervous system was under extreme stress. “I was literally dying, and I had no idea,” he says. “I had to ask myself, do I keep chasing clout online, or do I take a step back and save my life?”
That turning point became, in his words, a “canon event.” He regained weight, focused on recovery, and began untangling his identity from online validation. However, stepping away left him with questions. Who was he outside of fitness? What did it mean to be “Christian,” not just a fitness persona people idolized on Instagram?
For a time, he worked in restaurants, partied, and tried to fit into a different mold. But the pendulum swung again, this time toward something steadier. Now, three years after his troubling diagnoses, Christian’s bloodwork is healthy, his hormones have begun to normalize, and his outlook on health and fitness is more grounded.
“Today, I’m the healthiest and clearest I’ve ever been,” he says. “I’m focused on being the best and healthiest version of me.”
That version is disciplined and still striving for athletic goals, but much more balanced. Now, Christian runs 40–50 miles weekly and strength-trains daily, but with moderation and selfawareness rather than obsession. He still shares his journey online (@gettyfit), this time not to impress, but to be honest about the highs and lows of fitness culture.
“Social media only shows you the good parts,” he says. “But nobody knows my body like I do. Now I’m finally listening.”
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By Amanda Tompkins
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More Than Skin Deep: A Journey of Healing and Wholeness
“I feel like I’m moving through the world on autopilot — always tired, anxious, and disconnected. My body feels like it’s working against me.”
At 16, Chloe Berry was diagnosed with endometriosis and polycystic ovarian syndrome. These conditions brought years of painful challenges: weight fluctuations, chronic fatigue, and severe cystic acne that left her feeling vulnerable and selfconscious. By the time Chloe graduated from college with a science degree, she had already undergone two surgeries. Despite her education, Chloe felt lost and exhausted, but she also knew she wanted to turn her struggles into purpose by helping others who felt the way she once did.
That choice became the start of her healing journey. It began when she slowed down and listened to her body. Small acts of self-care —nourishing, moving, and nurturing — became her path back to wholeness.
“I’m eating differently now, not as punishment, but to nourish. This small but powerful change gave me more energy, calmed my inflammatory flare-ups, and gave me hope that healing was possible. Healing my body from the inside out turned out to be the hardest — and most transformative — part of my journey.”
With the guidance of a specialist and an anti-inflammatory diet, Chloe balanced her hormones, and with treatments like microneedling and peels, she faded both acne and shame. Healing wasn’t just physical; it was emotional, teaching her selfcompassion for the first time.
“Running feels like meditation. Weightlifting makes me strong. Yoga brings me back to myself.”
Movement became her medicine. She lost 90 pounds, but more importantly, gained peace, clarity, and confidence. Today, she’s training for her first half-marathon, St. Jude Memphis Marathon® Weekend, a symbol of every choice she’s made to heal.
“That transformation ignited something in me. It showed me how powerful compassionate care can be and inspired my calling: to help others struggling with their own skin feel seen, understood, and confident through my aesthetic practice. When a client sits in my chair, I don’t just see skin. I see a whole person with a story.”
Chloe knows firsthand what it feels like to be uncomfortable in your own skin and knows the foundation of healing is nurturing. Her practice is rooted in compassion and education, so every client feels supported, not judged.
To Chloe, skincare isn’t just products or treatments; it’s confidence, self-care, and a way to honor yourself. Her favorite tools — Omnilux LED, iS Clinical Active Serum, ColoreScience Glow SPF, microneedling, and the Pro Clinical Peel — are part of that process.
“Every time I help a client on their journey, I’m reminded of my own path, and how far we can all go with knowledge, patience, and kindness. Healing isn’t linear. It’s messy, but it’s real. And I’m proud of the woman I see in the mirror.”
By Shlomit Ovadia
Photo by Tindall Stephens
BEATING THE ODDS TWICE: A SURVIVOR’S
Nineteen years ago, doctors told Anna Kovach her risk of breast cancer returning was less than two percent. Yet this past August, she rang the bell to mark the end of her second battle with the disease. At 45, Anna shares her story of resilience, hope, and paying it forward to other women.
At 26, Anna noticed an uncomfortable lump above her left breast. She mentioned it to her doctor during an annual checkup, leading to a mammogram and abnormal needle biopsy that revealed a frightening reality.
“I had taken off work to wait for a call back,” Anna recalls. “Everything moved quickly from there. My surgery was three weeks later.”
Although doctors caught the cancer early, Anna chose a bilateral mastectomy due to her family history. The procedure removed and reconstructed both breasts, lowering her chance of recurrence to just two percent.
“Imagine my surprise 19 years later when another lump was found during a gynecological appointment,” she says. Since Anna no longer had breast tissue, the aggressive grade 3 tumor had formed in her chest wall.
“We threw everything at it. I didn’t want to take any chances,” Anna explains of the chemotherapy, six weeks of radiation, and another reconstructive surgery performed by the Plastic Surgery Group.
Dr. Robert Chandler of Plastic Surgery Group performed the reconstruction, recommended by her previous surgeon, Dr. Adams.
“Dr. Chandler is an amazing doctor, soft-spoken and lovely. I told him how I wanted my breasts to look and trusted his eye. I’m very pleased with the results.”
Anna credits her healthy lifestyle for helping her handle chemotherapy. “In my 30s, I started working out and eating healthier, and now I feel better in my 40s than ever,” she explains. “I went into treatment already in a good spot.”
As she recovers, Anna is giving her body time to regain stamina and energy. “I try to listen to my body and rest, but it’s difficult with five children.”
When Anna and her husband shared the news of her diagnosis, her 14-year-old daughter immediately asked, “Will you lose your hair?” That question motivated Anna to try Cold Capping, a treatment that freezes hair follicles to reduce hair loss.
“I still lost some hair, thinning at the crown and behind the ears, but it wasn’t really noticeable,” Anna says. “It’s such an outward sign of being sick, so it’s meaningful that there’s an
STORY
option to avoid that stress.”
Soon after completing treatment, Anna began paying it forward. She raised $2,075 for Hair to Stay, a nonprofit subsidizing Cold Capping for underprivileged women. “If I can help even one woman keep her hair and dignity, I will,” she says. Her fundraiser will support two women through the organization.
“Life doesn’t stop for cancer, and neither do kids, so I just had to keep going,” says Anna, who worked throughout the experience. For her, surviving cancer a second time isn’t the end of her story but the start of a mission to help others. Whether raising funds or encouraging friends to get mammograms, Anna is determined to return the kindness she received and turn her journey into hope for others.
Help Anna raise money for Cold Capping for underprivileged women. Visit Hairtostay.networkforgood.com/projects/ 250976-anna-kovach-s-fundraiser.
By Shlomit Ovadia
Photo by Tindall Stephens
Changing the Conversation and Outcome on Women’s Health
Between performing surgeries, raising twin 12-year-old daughters, and squeezing in tennis matches, Dr. Rowena DeSouza has mastered the art of balance. Though she’ll be the first to admit it’s never perfect. As Memphis’ only female urologist specializing in women’s pelvic health, Dr. Souzsa has built her career around helping women reclaim theirs.
“When I moved to Memphis 11 years ago, I noticed a real lack of emphasis on women’s health, yet there was such a need. It became a focus and passion for me,” she explains, as a new mom at the time, dealing with her own pelvic floor issues.
Nearly 98% of her patients are women, with the top three concerns being incontinence, recurring urinary tract infections, and pelvic floor prolapse — her specialties. The latter affects every aspect of a woman’s life and is more common than many realize.
Over the past decade, Dr. DeSouza has steadily been changing the narrative on women’s most intimate parts of their health. Although general awareness and literature on the subject matter have increased, most patients who come to her still think the discomfort and pain are in their head because of physician responses in the past, or that major surgery is the only option.
“There are conservative options, such as pelvic floor therapy,” Dr. DeSouza offers, noting it can help with pain during intercourse, constipation, voiding dysfunction, and preventing the worsening of prolapse, if caught early enough.
For the doctor, having a patient come in thinking of their symptoms as a life sentence and being shown a solution is
not only life-changing for her patients but also personally rewarding.
“It’s a hard thing to talk about, and is a very personal, humbling sort of experience,” she says of patients thanking her for taking the time to truly listen to them. She is also quick to credit the team, including her assistant, Michelle, who is “dedicated to making patients feel comfortable and heard.”
Just as she makes space to listen to patients, Dr. DeSouza has her own circle of people who listen to her. Surrounded by a village of supportive friends and family, and grounded by a no-stress attitude, she can navigate the demands of medicine and motherhood with unparalleled grace.
“It helps having a group of friends you can talk to and bounce ideas off of, and a husband who is hands-on doing everything I’m doing in the best way he can as well,” the surgeon explains. “Not everything will be perfect, but we try to have a happy lifestyle while not stressing too much about it, so the kids see mom and dad trying to be healthy without sacrificing other aspects of life.”
Dr. DeSouza and her husband, a spinal neurosurgeon, met during medical school in Nashville 25 years ago. After completing their residencies and welcoming children at 38, Dr. DeSouza decided to focus on increasing her physical activity. The family snowboards in the winter and swims in the summer. Additionally, Dr. Souzsa plays tennis yearround with her close-knit group of girlfriends and does restorative stretching at Hot Yoga Plus on the weekends. “I have a lot of exercise equipment in my house,” she says, aiming for 30 minutes daily of a heart-rate increasing activity, plus weightbased exercises.
“I’ve tried joining gyms in the past and failed. This lifestyle has been what makes sense and has been most successful for me,” she explains. “My goal is not anything other than to be healthy for my kids, have a long career, travel with my husband, and enjoy doing these activities together.”
Dr. Rowena is currently accepting new patients. To schedule your appointment, please visit: The Urology Group
HELPFUL TIPS FOR WOMEN:
1. Don’t delay going to the bathroom.
2. Relax the bladder and pelvic floor to ensure you are emptying the bladder completely.
3. Stay hydrated during the day, and avoid fluids before bedtime.
4. Try to manage constipation.
5. Incorporate core and pelvic floor exercises into your workouts to strengthen the area.
6. Manage your weight, as obesity affects the pelvic floor and can add pressure and strain on the bladder.
By Maya Smith
Photo by Tindall Stephens
Screening & Faith for Survival
Jennifer Sims, 59, an educator, was diagnosed with breast cancer in May.
A routine mammogram led to a diagnostic mammogram and ultrasound, which showed abnormal results. Sims was told she needed a biopsy out of precaution.
Sims went to the biopsy alone, not worried or thinking much of it until the nurse explained what the results could mean.
“She told me to look for the word ‘malignant,’ meaning I have cancer, or ‘benign,’ meaning I don’t,” Sims recalls. “At this point, I started to get a little anxious, but I have a strong belief in God.”
Leaning into her faith, Sims reached out to her prayer community for support. She started declaring to herself and her loved ones that she was a breast cancer survivor before she even received her diagnosis.
“I just started speaking that I’m a survivor,” Sims says. “I didn't know what it was or what I had, but I knew that I was going to be okay.”
The biopsy showed that Sims had Ductal Carcinoma In Situ (DCIS) — a cancer that starts in a milk duct and has not grown into the rest of the breast tissue. Sims was grateful to learn that DCIS is non-invasive and non-life-threatening. The doctor called it a “stage-zero” cancer.
“I was overjoyed,” Sims says. “I didn’t even know there were different types of breast cancer. Maybe if I did, I wouldn’t have prayed as hard.”
DCIS is a non-invasive breast cancer, meaning the abnormal cells are limited to that area and don't spread to other parts of the body. However, if left untreated, there is a risk of the cancer becoming invasive over time.
Sims followed her recommended treatment plan: a lumpectomy — or surgical removal of the cancerous cells — and five precautionary radiation treatments. Today, she is cancer-free.
“I never thought that I would be diagnosed with any kind of cancer,” she says. “When you hear the word cancer, you get scared, but everything ended up working in my favor.”
After catching her cancer in a very early stage, Sims says she can't stress the importance of getting routine mammograms enough. She now hosts a podcast called Faith Over Fear
Ministries, where she engages in conversations that raise awareness about breast cancer and the importance of routine screenings.
“Women have these myths about mammograms,” Sims says. “I don’t know where they’re coming from. They make up their minds that they’re scared and not going to do it. Instead, they should be scared of what they don’t know because what they do know can save their life. ”
The American Cancer Society recommends that women aged 45 to 54 should have yearly mammograms. For those 55 and older, women can continue with annual screening or switch to screening every other year. Women at high risk, such as those with a family history of breast cancer, certain genetic mutations, or prior chest radiation, should start annual screening at age 30.
Visit Cancer.org/cancer/types/breast-cancer to learn more.
is a non-invasive, drug-free therapy that uses continuous, real-time data from a QEEG brainmap to help children reduce symptoms and improve function by re-training their brainwave habits.
QEEG Neurofeedback is one of the most powerful and safe tools and is proven to last years after treatment. NeuroSource is your Brain Training Team with over 30 years experience!
Walnut SunflowerCrusted Salmon with Honey-Lemon Grapes
Honey-Lemon Marinated Grapes:
q 2 tablespoons extra-virgin olive oil
q 3 tablespoons lemon juice
q 1 tablespoon honey
q 1 tablespoon fresh basil
q 1/4 teaspoon sea salt
q freshly ground pepper, to taste
q 3 cups halved red Grapes from California
q 1/2 cup thinly sliced red onion
q 1 small handful arugula
Salmon:
q 3/4 cup walnuts, chopped
q 2 tablespoons roasted, unsalted sunflower seeds
q 2 teaspoons honey
q 2 teaspoons spicy brown or Dijon mustard
q 1/4 teaspoon sea salt
q 4 salmon fillets (6 ounces each)
Directions:
Heat oven to 350 F and line baking sheet with parchment paper or lightly oiled foil.
To make honey-lemon marinated grapes: In medium bowl, whisk oil, lemon juice, honey, basil, salt and pepper, to taste. Stir in grapes, onion and arugula; set aside.
To prepare salmon: In small bowl, stir walnuts, sunflower seeds, honey, mustard and salt until thick paste forms.
Place salmon on prepared baking sheet, skin side down, and press equal amounts walnut mixture over surface of each. Bake 20 minutes, or until salmon flakes easily with fork.
Set salmon on plates; using slotted spoon, spoon marinated grape and onion mixture over salmon and around plates.
Nutritional information per serving:
640 calories; 39 g protein; 31 g carbohydrates; 41 g fat (58% calories from fat); 7 g saturated fat (10% calories from saturated fat); 95 mg cholesterol; 390 mg sodium; 3 g fiber.
By Jack Shaw
How Birth Control Can Impact Your Nutrient Levels
Birth control pills are a popular contraceptive method. The synthetic hormones in them are known to be helpful ingredients for women, but they can also affect nutrient levels. Ensure you listen to your body and assess how to balance your vitamin and mineral intake.
The Science: How Birth Control Impacts Your Body
Birth control is used for many different health-related reasons. Some women use it as a form of contraception, while others have an underlying health issue. Research has shown that 151 million women used oral birth control who were of reproductive age to benefit from pregnancy protection and reduced menstrual pain.
Many forms of birth control contain both progestin and estrogen, which are added hormones. When you imbalance your levels of these, it can cause health-related symptoms. In particular, 75% of women report migraines, which can frequently be the result of hormone fluctuations. While there are many benefits to oral contraceptives, it is crucial to be mindful of how they can impact the balance of your body.
Key Nutrients Impacted by Birth Control
Birth control pills are a valuable tool, but they can impact nutrient levels, so it’s vital to check in with your body to see what you might be missing. Here are some of the nutrients you may become deficient in if you use birth control.
VITAMIN B6
Vitamin B6 is essential for your overall health and mental well-being, so a deficiency in this vitamin could cause many problems. It has an important job because it directly impacts your antibodies — which help fight infections and viruses — and carries oxygen throughout your body. Vitamin B6 deficiency can have many different symptoms, such as poor mobility, depression, irritability, and even numbness.
VITAMIN B12
Vitamin B12 is a crucial nutrient to help improve your red blood cell count and promote healthy nerve cells. One of the most significant risks of low vitamin B12 counts is anemia, but mild cases may not cause noticeable symptoms. The most obvious signs of deficiency include fatigue, headaches, lightheadedness, and breathing difficulties.
VITAMIN C
Vitamin C deficiency can significantly impact a woman’s health. Importantly, it helps prevent cell damage from free radicals, as well as nurtures your bones, cartilage, teeth, and skin. Some severe cases of vitamin C deficiency require a medical diagnosis and treatment plan to prevent long-lasting damage. When your level is low, you may notice corkscrew hair, frequent bruising, and dental problems.
ZINC
Zinc is a crucial mineral throughout your body. The proper balance of it will support immune function by targeting and fighting off infection. Zinc can also help repair damaged tissue and promote healing. However, deficiency can have many symptoms. You may notice frequent diarrhea, sickness, a small appetite, and hair loss.
Jack Shaw serves as the fitness editor of the magazine Modded, bringing his expert opinions and insights on the importance of maintaining lifelong physical and mental health. He has a deep knowledge of all things wellness and has previously worked with BarBend, AskMen, SimpliFaster, and more.
Nutrition
Strategies
for Active Birth Control Users
When your body is vitamin or mineral deficient, you could experience little to no symptoms, but these lower vitamin levels will affect your physical and mental health over time. Fortunately, there are a few ways to balance your nutrient levels, such as reinventing your daily diet, which can be a crucial lifestyle change.
Consider replacing foods that aren’t providing the proper nutrients with homemade recipes that do. Moreover, adding medically approved vitamin and mineral gummies to your day can help you gradually balance your levels. Speak to your doctor before adding supplements to ensure you take the correct ones and dosage.
When to Consult a Health Care Professional
If you’re still noticing new or worsening symptoms after adjusting your daily intake of nutrients and diet, it may be time to consult your physician. Long-lasting symptoms don’t immediately
indicate a serious illness but could suggest a need for adjustment in your birth control plan or an underlying disease that requires further attention. They can also help identify which vitamin or mineral you’re deficient in.
Another professional may have advised you on the healthy amount of vitamin supplements you should take from a young age. However, using birth control can cause your body to require more than the average recommended intake. Talking with a doctor who takes oral contraceptives’ side effects into account can help you feel your best and avoid unpleasant symptoms while empowering your reproductive choices.
Optimizing Health While on Birth Control
Birth control is a vital contraceptive medication used to help women with several health-related issues. Having symptoms of nutrient deficiency doesn’t mean you need to stop your birth control right away. However, making lifestyle changes and adding approved supplements is crucial to balance your vitamin and mineral levels and prevent severe health-related conditions.
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By Lisa Abbay, R.D.
IRON, CALCIUM & BEYOND
The Nutrients Women Most Often Lack and How to Get Them
When it comes to nutrition, women, especially, assume they’re meeting their needs as long as they eat a generally balanced diet. But the truth is, research consistently shows that women are more likely than men to fall short on certain key nutrients. These gaps can have real consequences, affecting everything from energy levels and bone health to heart health and long-term well-being.
Let’s explore the nutrients women most often lack — and practical ways to get enough of them.
Iron: Fuel for Energy and Vitality
Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Low iron is especially common in women of childbearing age due to menstruation. Symptoms of deficiency can include fatigue, weakness, brain fog, and even hair loss.
HOW TO GET ENOUGH:
• Food sources: Lean red meat, poultry, fish, beans, lentils, tofu, spinach, and iron-fortified cereals.
• Pro dietitian tip: Pair plant-based iron sources with vitamin C-rich foods (like citrus, bell peppers, or strawberries) to boost absorption.
Calcium: The Foundation of Strong Bones
Calcium isn’t just about bones — it also supports nerve transmission, muscle function, and heart health. Unfortunately, many women don’t get the recommended intake, which can raise the risk of osteoporosis later in life.
HOW TO GET ENOUGH:
• Food sources: Dairy products like milk, yogurt, cheese, fortified plant milks, canned salmon with bones, almonds, and leafy greens like kale or bok choy.
• Pro dietitian tip: Spread calcium-rich foods throughout the day, since your body absorbs smaller amounts more efficiently.
Vitamin D: The Sunshine Nutrient
Even if calcium intake is adequate, your body can’t use it well without vitamin D. Because vitamin D is synthesized through sun exposure, women living in northern climates or who spend most of their time indoors are often deficient, including those of us who work from home.
HOW TO GET ENOUGH:
• Food sources: Fatty fish (salmon, mackerel, sardines), fortified dairy or plant-based milks, and egg yolks.
• Pro dietitian tip: A blood test can determine if you’re low; supplementation is often necessary, especially in the winter months.
is a Registered Dietitian based in Memphis. She is the Past President of the TN Academy of Nutrition & Dietetics and a current Board Member for the Academy of Nutrition and Dietetics as Director of House of Delegates.
Lisa Abbay, MBA, RDN, LDN, FAND,
Magnesium: The Underrated Mineral
Magnesium plays a role in enzyme reactions, supporting muscle relaxation, nerve function, blood sugar regulation, and sleep. Stress, caffeine, and certain medications can increase magnesium needs, making deficiency more likely.
HOW TO GET ENOUGH:
• Food sources: Nuts, seeds, whole grains, legumes, avocados, and dark leafy greens.
• Pro dietitian tip: If you experience muscle cramps, sleep difficulties, or frequent headaches, check your magnesium intake.
Omega-3 Fatty Acids: Heart & Brain Protectors
Omega-3s are essential fats that support cardiovascular health, brain function, and even mood regulation. Many women don’t get enough because the richest sources are fatty fish, which may not be eaten regularly.
• Pro dietitian tip: If you don’t eat fish, consider an omega-3 supplement.
B Vitamins: Energy & Hormonal Support
B vitamins — especially folate, B6, and B12 — are crucial for energy production, red blood cell formation, and supporting hormonal balance. Folate is particularly important for women of childbearing age, as it helps prevent birth defects during pregnancy.
• Pro dietitian tip: Vegans and vegetarians should pay special attention to B12, which is found primarily in animal products, and consider a supplement.
The Bottom Line
Nutrient gaps are common, but they don’t have to be inevitable as we age. By focusing on a variety of whole foods and being mindful of these critical nutrients, women can safeguard their health and vitality at every stage of life. When in doubt, speak with a registered dietitian or healthcare provider about whether supplements might be right for you.
Your health is built meal by meal, choice by choice. Prioritize the nutrients your body needs most, and you’ll be investing in energy, strength, and longevity.
By Dale Sanford, Performance Coach
A FORGOTTEN SKILL : WHY DOWNHILL
RUNNING COULD MAKE OR BREAK YOUR
NEXT ULTRA
When most ultra-runners think about training, the focus tends to land on uphill strength, aerobic capacity, and long miles on tired legs. But ask anyone who’s spent hours grinding through a mountainous ultra: it’s not the ups that wreck you — it’s the downs.
Downhill running places incredible eccentric loads on your joints and muscles, especially the knees and quads. So much so that it can leave even well-trained athletes hobbling after just a few miles. Without downhill preparation, you significantly increase your risk for early onset of muscle fatigue, degraded form, and ultimately injury.
The good news? Downhill running is a skill you can train for. Just like any other stimulus you give it, your body will adapt if progressed properly. So, here are five effective ways to prepare for the unique demands of running downhill:
1. STRENGTHEN THE QUADS (AMONG OTHER THINGS)
The eccentric contractions required to control descents put an enormous demand on the lower body. Targeted strength training — think eccentric squats, lunges, step-downs, and Bulgarian split squats — can help build resilience. Our favorite is doing a plyometric progression of depth drops, to depth jumps, to doing them single-leg. If you’re more advanced, you can add a weight vest for extra resistance. Don’t neglect the posterior chain either; strong hamstrings, spinal muscles, and glutes can protect your quads and knees while you’re ripping it downhill.
2. PRACTICE DESCENDING ON TECHNICAL TERRAIN
Strength alone won’t save you. Downhill running requires coordination, balance, and confidence on uneven footing. Incorporate trail sessions where you specifically focus on descending. Start with shorter, controlled downhills before progressing to longer, steeper stretches. The more comfortable you become with foot placement and rhythm, the less energy you’ll waste on race day. And the more you run downhill, the more durable you will become.
3. CONDITION YOUR CORE AND STABILIZERS
Hey, back to strength training. As you descend, your core and hip stabilizers keep you upright and balanced. They also prevent unwanted lateral movement in the ankles, knees, and hips. Utilize things like side planks, single-leg balance work, abduction and adduction exercises, and hip strengthening to your routine. Don’t neglect your abdomen, and I don’t mean just doing some crunches. Trunk flexion (bending forward) and extension (sitting up tall) exercises should be done progressively, but they should also be a challenge within that ten-rep range. No more doing 100 unweighted crunches and calling it a day. A strong midsection and spinal erectors really help maintain good breathing and form throughout the race. You don’t want to be that person folding in half by the end of the day.
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
4. TRAIN TURNOVER
Downhills often demand a quicker cadence than flat or uphill terrain. To prepare for gradual downhills (where you can fly without much risk of beating yourself to death), drills like stride outs on gentle declines or other forms of overspeed training can help your legs adapt. Think of it as controlled falling.
5. ADJUST YOUR MECHANICS ON THE STEEPEST TERRAIN
One of the greatest skills in ultra running is the ability to offload impact or load to other muscle groups. The quads inevitably want to do the work, decelerating you on downhills. But they aren’t quite as hardy as your glutes. So on the steepest terrain, you’ll want to run with a slight quarter squat (hips pushed back) to offload some of the load to your glutes and hamstrings. Sharing the load will really help save your quads and knees much longer than your body's default. We have our athletes do their early downhill sessions, just working on this form, before we start really smashing the downs.
UNLOCK YOUR ACTIVE LIFESTYLE
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Photo by Tindall Stephens
Bethany Gallagher, Runner
43; Web Administrator II at St. Jude Children's Research Hospital; Volunteer Sunday School Teacher at Germantown United Methodist Church
I f RUNNING: The best is being able to run with friends and chat the miles away. Even running alone is a great time to decompress.
BUCKET LIST: Definitely another 50K!
UP NEXT: St. Jude Memphis Marathon® Weekend
FAV FITNESS ACCOMPLISHMENT: Running my first 50K this year, the Frisco 50K in Springfield, MO. A large group of us went to run the 50K and some of the other races being hosted that day. It was a great race!
HOMETOWN: Germantown, TN
SPEED BUMPS: I've been lucky not to have any major issues, but I did have some time off and reduced running when pregnant and my kids were little.
MY GROUP: I’m a member of the Handwarmers and Breakaway Running Groups.
FAV JAMS: When I'm running alone, I listen to murder mystery podcasts like "Redhanded" or "My Favorite Murder" — I'm 100% a podcast person!
RECENT RACES: Frisco 50K
MOST MEMORABLE FITNESS EVENT: Frisco 50K
BEST EATS: Sakura — I like the Mexico Roll.
GO-TO GEAR: I like Mizuno Wave Runner shoes, Garmin Vivoactive 4S watch, Boco visor, and AfterShokz headphones.
INSPIRATION TO BE FIT: I always feel great and relaxed after a run.
ON MY NIGHTSTAND: "A Wrinkle in Time" by Madeleine L'Engle. I had never read it as a child, but I recently read it with my son. It was so good!
PET PEEVE: Runners who purposefully litter.
BINGE-WATCHING: Anne with an E
QUOTE: "Do your best and forget the rest." – Tony Horton
Bobby Gallagher, Runner
44; Technical Support at CENTRO, INC.
I f RUNNING: Running is magical. I’ve run marathons alongside the blind, witnessed my friend die at the end of a race and be brought back, and my brother’s classmate be hit by a car and walk away with just a skinned knee. I also ran the Elvis Presley 5K next to a gentleman who wore a shirt of him and Elvis arm-in-arm in high school, and I work out with my buddy, Phil, at the University of Memphis track, who's 91! I’ve seen so many friends go through incredible transformations from running.
UP NEXT: I’m running the Memphis Runner’s Track Club Road Race Series with my son Dexter, who is competing in the Road Race Series mini-series. In October, we're also racing the Walking Tall 25K trail race.
FAV FITNESS ACCOMPLISHMENT: My marathon PR and Boston Qualifier was a 3:01:50, 6:56 min/mil, and got me fourth place o/a in the 03’14 Jackson, TN marathon, allowing me to get into and complete the Boston marathon the following year in 04’15, and later won first o/a at the Jackson, Tennessee marathon 04’23.
HOMETOWN: Germantown, Tennessee
SPEED BUMPS: In 2016, I faced a spine injury that spiraled into both physical and mental challenges. I went from 178 lbs. to 245 lbs., but through faith, family, and the support of a close-knit recovery community, I found healing — spiritually and physically.
MY GROUP: I’m proud to be a member of the Breakaway Race Team. Memphis has an amazing community of runners and free run groups.
FAV JAMS: “You Think I Ain’t Worth A Dollar, But I Feel Like A Millionaire” by Queens Of The Stone Age RECENT RACES: I sign up for most every local race and joke, “Race ’em all and let God sort out the PRs.”
BEST EATS: Sushi at SAKURA in Germantown. I usually split the Mexico Roll with Dexter.
DREAM DINNER COMPANY: My family. I’m grateful we get to eat dinner together most nights. If I could dream big, I’d skip dinner and go surfing with Jesus.
GO-TO GEAR: My Garmin watch and HOKA Speed Goat trail shoes.
INSPIRATION TO BE FIT: My friends, our community of runners, and my son. He’s my accountability buddy, making sure I get my workouts done every day.
ON MY NIGHTSTAND: I look forward to Memphis Health + Fitness every month. It helps fill the gap since the MRTC Roadrunner magazine ended. I enjoy seeing local friends and the BPC Coach’s Corner advice features.
PET PEEVE: Stopping a GPS at six miles only to have it upload as 5.99 — so frustrating — bike lanes and sidewalks that end and begin abruptly, and race award announcers who omit the winner’s finish times.
BINGE-WATCHING: I'm currently watching "Dragon Ball Super" with Dexter while lifting weights.
BUCKET LIST: I want to win a marathon with my son and come in first and second place together on the podium.
Photo by Tindall Stephens
BECKY CHILDRESS
44, Trainer at Dose Hot HIIT Pilates & Yoga, and Kroc Center of Memphis
FAV WAY TO WORKOUT:
I love all forms of movement. I practice Pilates several times a week, Spin, and love to run. Movement is medicine for my body and soul.
BIGGEST FITNESS MYTH:
A common myth is that fitness has to be complicated to be effective. Any type of movement and fitness can be effective; it is important to find something you love and will do consistently because you're more likely to stick with something you enjoy. Consistency is the key to lasting results.
BIGGEST NUTRITION MYTH:
You need meat for protein. As a vegetarian for 32 years and a vegan for 16, plants can provide all of the nutrition and protein that you need to be strong and vibrant.
MY TYPICAL WORKOUT
DAY:
I love waking up with the sun to go for a run, followed by taking my dogs on a long walk, and then teaching a Hot Pilates or Spin class.
MY ADVICE:
Balance is the key to fitness and life. It’s important to listen to your body, fuel it with delicious food, get in some movement daily, and relax and enjoy life.
Photo by Tindall Stephens
MY FITNESS TIP:
Make fitness part of your daily routine, just like brushing your teeth. Staying consistent and accountable to yourself is what brings results and joy. Any amount of time, even 30 minutes a day, brings results and keeps you feeling amazing.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
A mat! Everyone can benefit from incorporating more bridges and core exercises into their daily movement. Simplicity and the basics are often the best way to stay strong and consistent.
MY FITNESS INSPIRATION:
My son, Parker, who's ten, is a 1st-degree black belt in Taekwondo. He also plays basketball and football and has become my running partner. My older son, Noah, who's 17, just earned his Pilot’s license and skateboards in his free time. The hard work, dedication, and energy of my boys inspire me!
DREAM WORKOUT PARTNER:
P!NK. She is an absolutely incredible performer and is so strong. I would love to learn her dance and aerial routine.
GO-TO SNACK:
I love sliced strawberries with Siggi’s plantbased yogurt, topped with almonds.
DIET PHILOSOPHY:
Eat lots of plants to live a vibrant, healthy, balanced life.
NEWBIE ADVICE:
Create a habit! Start small and make an appointment with yourself to fit in daily movement. With time, fitness will become part of your routine, and you will feel and see the difference that daily movement makes!
GOALS FOR THE YEAR AHEAD:
I want to stay strong and focus on longevity. I wake up every morning at 5:30 a.m. before my kids get up and my day gets busy. Fitting in an early workout gives me strength and energy, and it's the best way to start the day.
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.
