Memphis Health+Fitness Magazine April 2026

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.

THE INDUSTRY’S BEST RECOVERY TECHNOLOGY POWERED BY MIDSOUTH’S BEST ORTHOPAEDIC EXPERTS.

Don’t let an injury sideline you. Work with the specialists from Accel + Campbell Clinic to design a recovery plan based on your goals.

• State-of-the-art facility with fitness and recovery technology

• Personalized plans backed by Campbell Clinic medical team

• Detailed movement assessments to check your progress

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

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

• Return to Play program to help prevent re-injury

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

YOU WON’T FIND AN EXPERIENCE LIKE THIS ANYWHERE

to Request a Tour and

HAPPY PLACE : my

Chris | 37 - elbow injury | Confidently being active everyday. Enjoy more moments in your happy place.

Amy Goode | Publisher

For three decades, Amy has grown and connected the Memphis wellness community. A lifelong amateur athlete and marathoner, her work bridges media and marketing to spotlight the experts and brands inspiring healthier living. When not publishing, Amy is usually in a hot Pilates class or scouting the latest fitness trends shaping the future of wellness.

Angelique Nihen | Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

Tindall Stephens | Photographer

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Social Media Editor

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

Josh Clark | Photographer

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

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.

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Amanda Tompkins | Contributing Writer

Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.

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.

Professional Tennis Returns To Memphis

New WTA 250 Event to Debut at Tennis Memphis’ Leftwich Tennis Center

Professional women’s tennis is officially set to return to Memphis with the launch of the Memphis Classic, a new WTA 250 tournament, bringing world‑class athletes and global attention back to Memphis under a multi year deal.

The WTA 250 tournament will be staged at Leftwich Tennis Center July 25–August 2, 2026, aligning the Memphis Classic with the kickoff of the U.S. summer hard‑court swing and offering fans eight days of top‑tier competition and experiences.

“This is a major win for Memphis and a powerful affirmation of the investment we have made in Leftwich Tennis Center,” said City of Memphis Mayor Paul Young. “Hosting the Memphis Classic at Leftwich puts one of our premier city owned facilities on the global stage and brings world class tennis to Memphis.”

The Leftwich Tennis Center completed a multimillion dollar renovation and expansion in 2023. The joint venture by the City of Memphis, the University of Memphis, and Tennis Memphis, a non profit affiliated with the USTA’s Foundation, boasts 24 outdoor and 12 indoor tennis courts.

“This tournament reflects our mission to expand access and opportunity through tennis,” said John Borden, CEO of Tennis Memphis, the primary beneficiary of the tournament. “Hosting a WTA 250 event at Leftwich energizes our city’s vibrant tennis culture and supports year‑round programming that serves Memphis families.”

The WTA event is operated by Topnotch Management, a leading global sports agency based in Cleveland. Topnotch represents a roster of some of the world’s leading athletes and manages a portfolio of professional sports events around the U.S.

“Memphis knows pro tennis, and we are so excited to bring it back,” said Kyle Ross, Tournament Director of Memphis Classic. “Our WTA 250 event will deliver elite competition at one of the top municipal tennis facilities in the country, creating new opportunities for fans, partners, and the community to connect with the global game right here in Memphis.”

The tournament has already confirmed the national inaugural sponsors of the event and expects to welcome additional partners across the Memphis community and beyond. In addition to the sport, the event will feature entertainment, food, and beverage offerings for a distinctly Memphis experience.

The Memphis tournament will feature a 32‑player singles draw and WTA 250‑level ranking points and prize money, welcoming many of the game’s rising stars and established champions. The player field will be confirmed four weeks prior to the event. The custom stadium at Leftwich will pair an intimate viewing experience for all fans, with modern fan amenities including VIP hospitality areas, creating an atmosphere that showcases the athletes up close and celebrates Memphis culture on and off the court.

Information about ticketing, sponsorships, the player field, and more will be released in the coming weeks; sign up on Memphisclassic.com to be the first to receive the latest news. Follow along on Facebook and Instagram.

For more information, visit Wtatennis.com and Tennismemphis.org.

Free PSA and Testosterone Screening

Offered for Men 40 and Older in Cordova

The Prostate Education & Awareness Council (PEAC) will host a Free PSA and Testosterone Screening Event for men ages 40 and above on Saturday, April 25, 2026, from 9 a.m. to 1 p.m. at the Bert Ferguson Community Center, 8505 Trinity Rd., Cordova, TN 38018.

This important community health initiative is designed to raise awareness about prostate health and provide men with access to early detection tools that can help identify potential health concerns before symptoms appear. Prostate cancer remains one of the most common cancers among men, and early detection through PSA (Prostate Specific Antigen) testing can be life saving. Testosterone screenings will also be available to help men better understand their hormonal health.

The event is hosted by the Prostate Education & Awareness Council (PEAC), a Memphis based nonprofit dedicated to educating, testing, and advocating for men’s health. PEAC works year round to increase awareness about prostate cancer risk factors, prevention, and the importance of routine screenings.

Screenings will be conducted in partnership with Quest Diagnostics, ensuring professional, reliable lab services. The event is made possible through the generous support of community partners including TrusT Marketing & Communications Incorporated, National Pan Hellenic Council Memphis Metro, and Carpenter Primary Healthcare PLLC.

“Education, testing, and advocacy are at the core of what we do,” said a spokesperson for PEAC. “We encourage men not to wait for symptoms. Taking a simple screening test can provide peace of mind or catch concerns early when they are most treatable.”

The event is free and open to the public for men 40 years of age and older. No cost or insurance is required.

For

about

The Only Facial Celebrates Grand Opening in East Memphis

The Only Facial is bringing a refreshingly simple approach to skincare to East Memphis. The studio recently celebrated its first month in Memphis with a grand opening and ribbon cutting event on February 27.

Located at 5040 Sanderlin Ave., Suite 111, The Only Facial focuses on delivering a results driven facial experience without the typical spa upselling or complicated treatment menus. The concept is straightforward: one signature facial designed to give clients everything their skin needs in a single appointment.

The studio offers an 11 step, hour long signature facial for $140, which includes gratuity. Treatments incorporate dermaplaning, microdermabrasion, and additional advanced skincare techniques, all included in the price. The goal is to provide effective skincare while creating a relaxing and consistent experience for every client.

“We wanted to remove the pressure and confusion that often comes with skincare treatments,” the team said. “No upsells, no product sales, and no memberships — just one hour focused entirely on results and relaxation.”

In addition to the signature facial, The Only Facial also offers teen facials for $90, helping younger clients establish healthy skincare habits early.

Appointments can be scheduled online or by phone, making it easy for clients to book their next skincare treatment. For more information or to schedule an appointment, visit Theonlyfacial.com or call 901.296.4155.

Sapphire Golf Tour Announces 2026 Schedule

The Sapphire Golf Tour has announced its highly anticipated 2026 season, unveiling a six‑city schedule that reflects the tour’s rapid growth, cultural momentum, and unwavering commitment to elevating minority women in golf. This year’s tour blends elite competition, community engagement, and cultural celebration, positioning Sapphire as one of the most dynamic and purpose‑driven platforms in modern sports.

Tour Commissioner Tarek DeLavallade emphasized the significance of the upcoming season, noting that the tour’s expansion represents far more than geographic growth. “This season is the spark of something bigger than golf,” DeLavallade said. “Sapphire is a platform, a pipeline, and a promise — a promise that access, equity, and excellence can coexist at the highest level. The excitement surrounding 2026 is electric, and we’re just getting started.”

The 2026 schedule includes six major stops:

Memphis, TN

Links at Pine Hill (MLK Hope Weekend) | April 11–12, 2026

Denver, CO

CommonGround Golf Course | May 30–31, 2026

New Orleans, LA

Bartholomew Golf Course (Essence Festival Weekend) | July 2–3, 2026

Chicago, IL

Harborside Golf Course (WNBA All -Star Weekend) | July 23–25, 2026

Atlanta, GA

Eagle’s Landing Country Club | August 15–16, 2026

Bowie, MD

Enterprise Golf Course (SGT Tour Championship) | August 18–19, 2026

Each stop will feature competitive play, youth clinics, and culturally resonant activations that highlight Sapphire’s mission to blend sport, community, and legacy.

Among the athletes returning to the tour is Georgia Oboh, the 2025 Sapphire Tour Points Leader and newly qualified Ladies European Tour player. Oboh credits Sapphire as a pivotal force in her development. “Sapphire gave me the confidence, the competition, and the financial access to chase my dream,” Oboh said. “Without this tour, I wouldn’t have had the preparation or the resources to qualify for the Ladies European Tour. Sapphire is where belief becomes reality.”

As the tour continues to scale, Sapphire is actively seeking Title Sponsors, as well as local, regional, and national partners who share its commitment to equity, youth empowerment, and cultural advancement. Partnership opportunities span event activations, youth programming, hospitality experiences, and national visibility across the tour’s expanding footprint.

Supporters and prospective partners can learn more at Sapphiregolftour.com or on Instagram at Instagram.com/ sapphiregolftour.

By Cyrilyn Walters, MD, MPH

What’s the Secret to a Healthy Weight?

Consistency and Support…Something Your Primary Care Provider Can Help You With!

Achieving and maintaining a healthy weight is rarely about a single change; little changes make big impacts.

Diet, activity, and other lifestyle changes are the building blocks, but medications and surgery can be a vital part of the treatment plan. As a Primary Care Provider and Obesity Specialist, I help my patients design an effective, manageable, and safe plan; something that studies show works better than doing it alone.

My goal isn’t just to help you lose weight. It is to improve your overall health and reduce your risk of conditions like heart disease, diabetes, and cancer.

Here’s how it works:

Let’s start with weight loss medications, since they’re a hot topic. These medications are safe and effective for many patients, but they aren’t for everyone.

Your clinician should learn about YOUR goals to help determine the best options for you.

Weight loss medications can have side effects from the medications themselves or from reduced eating; therefore, weight loss shots and pills should only be used under the care of your primary care provider or another specialist.

They also shouldn’t be viewed as a magic solution.

Think of them as a support system for lifestyle changes. You’ll get the best results and improve overall health if you attack from all aspects.

When it comes to diet, there are some tips to keep in mind if you use weight loss drugs.

I recommend nutrient dense, not calorie dense, foods.

Lean proteins like chicken, fish, eggs, and beans help maintain muscle and keep you full. High fiber vegetables, fruits, and whole grains support digestion and help prevent some gastrointestinal side effects that may occur with certain medications.

Healthy fats like avocados, nuts, and olive oil support heart health and energy, and staying hydrated by drinking plenty of water helps manage appetite and support metabolism.

Speaking of metabolism, don’t forget your activity!

Increased physical activity and strength training improve results from weight loss medications and make it easier to maintain results. You’ll build muscles and bone strength that reduce disease and increase longevity.

A combination of aerobic activity, strength training, and stretching is the best way to maintain a healthy body.

Remember, consistency is more important than intensity.

I focus on helping patients make gradual, realistic changes based on their lifestyle.

As primary care providers, we have many tools to help you maintain a healthy weight — and we do it with a focus on overall health.

Cyrilyn Walters, MD, MPH, is a primary care provider and medical director for ambulatory services at Regional One Health. Learn more at Regionalonehealth.org/primary-care. To make a primary care appointment, call 901.545.6969.

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What’s Trending in Travel in 2026

After years of fast paced itineraries and social media inspired vacations, travelers are looking to slow down in 2026, instead focusing on more personal, immersive experiences.

That’s not to say Americans will be looking to travel any less – just more intentionally. Despite economic, political and cultural shifts, travel shows no signs of slowing down this year. In fact, according to a survey conducted on behalf of ALG Vacations, 100% of respondents plan to take a vacation in the next year, with 97% likely to travel for leisure in the next 6 months despite those concerns.

Even with tightened budgets, 95% of those surveyed would still travel – even if it meant scaling back. To help travelers zero in on what they’re looking to experience in 2026, working with a travel advisor when starting to plan that annual getaway can make the process easier.

Additional survey data shows 7 in 10 travelers are turning to professionals to plan their next trips with the younger generations leading the way; 83% of Gen Z and 78% of Millennials are likely to turn to a travel advisor for help with planning and booking.

“What’s really interesting is that travel advisors are resonating with a new wave of travelers,” said ALG Vacations’ Travel Advisor Champion Carson Kressley, the renowned style expert and world traveler best known for his role on “Queer Eye for the Straight Guy” and his current Emmy Award winning judge role on “RuPaul’s Drag Race.” “They want help uncovering hidden gem destinations and great value packages, and a new generation of advisors is meeting them exactly where they are.”

In addition to booking your next excursion with the assistance of a travel advisor, consider these trends Kressley identified for the year ahead.

Space and Privacy

In 2026, spaciousness is an expression of luxury – private villas, low density boutique resorts and nature framed hideaways where quiet feels curated and beauty isn’t shared with the masses. As travelers prioritize serenity over scene, this trend reflects an emotional need for clarity as they look for time to reset and environments that support genuine presence.

Immersion in Culture and Hyper-Local

Travelers desire authentic experiences shaped by local chefs, artisans and storytellers who bring a destination’s heritage to life. It’s no longer about observing culture from a distance; it’s about actively participating in it with the destination’s native citizens, reflecting a desire for meaning and perspective.

Longer, More Intentional Vacations

Instead of rushing through multiple destinations, travelers are embracing itineraries that allow them to breathe through longer stays and experiences that unfold naturally. From a lingering lunch to an unstructured afternoon, this shift toward savoring prioritizes depth and connection.

Transformational Wellness

As wellness continues to evolve into deeply personal territory, travelers seek experiences that restore mind, body and perspective such as sunrise rituals, nature led healing, cultural wellness traditions and programs designed for renewal.

Screen-Inspired Destinations

Pop culture continues to influence travel, but today’s travelers seek more than filming locations. In 2026, they’re searching for dramatic landscapes, atmospheric architecture, richly layered cultures and experiences that evoke emotion and capture the feeling of their favorite cinematic worlds. This evolution of set jetting is about stepping into a story rather than tracing its steps.

Shared Multi-Generational Moments

Multi generational travel is shifting toward more purpose driven experiences – milestone celebrations, cultural reconnection trips and meaningful moments together. The emphasis is on togetherness, personalization and experiences that feel like legacy.

To learn more and start booking your next adventure, visit Traveladvisorsgetyouthere.com.

“My goal is to help patients feel confident and refreshed while

still

looking like themselves.”

PROVIDER PROVIDER

Spotlight Spotlight

Erica Jancelewicz, RN, BSN

QUICK FACTS:

25+ years nursing & aesthetics experience

Highly sought after educator in injectables and facial anatomy

Specialty: Natural-looking facial rejuvenation

Restore Plastic Surgery & Aesthetics is thrilled to have Erica on our team. With more than 25 years of nursing experience and almost a decade dedicated to aesthetic medicine, Erica combines clinical expertise with a thoughtful, artistic approach to facial rejuvenation. She has completed extensive training in neuromodulators, dermal fillers, laser treatments, and advanced facial anatomy through leading aesthetic programs nationwide She is now a sought after national trainer

Outside the clinic, Erica enjoys playing tennis, running her Midtown shop- The Soap Factory Midtown, and spending time with her husband and three children

Today, Erica brings her expertise and passion for natural-looking results to patients at Restore as an aesthetic injector

BUILT FROM SCRATCH

THE STORY BEHIND KAT’S SOURDOUGH

In a quiet corner of Germantown, the smell of fresh sourdough bread now drifts out of a bustling bakery that didn’t exist just a few years ago. Behind the counter is Kat Alaina, a former gymnast, mother of four, fitness coach, and survivor, whose journey to opening Kat’s Sourdough & Juice Bar is inspiring for anyone looking to craft a new future.

Kat grew up in the Memphis area and competed as a gymnast, which gave her an early love for strength and fitness. As a young adult, Kat became a mother, welcoming four children within five years, and found she had no time to focus on herself. “I completely let go of fitness,” she recalls. “Life was about survival and raising my kids.”

After the birth of her youngest child, Kat moved back to Germantown and decided to try Silver Bull, a functional fitness gym, for a trial class, and immediately felt something familiar. The structure, discipline, and physical challenge reminded her of gymnastics. The workout combined functional training, weightlifting, and high intensity intervals, all guided by coaches who pushed members to improve, a structure and discipline reminiscent of the one she had loved growing up in gymnastics. “My life changed in every way starting from that day forward,” Kat says.

At the time, Kat was rebuilding from immense personal challenges. A survivor of domestic abuse, she had left her former husband and suddenly found herself raising four children alone. Without a college degree and needing stability, she took a job as a pharmacy technician, an opportunity she appreciated; however, she quickly felt bored and uninspired by the work, though she recognized she needed a real career to support her kids. While many may have stuck with the stable job despite finding it unfulfilling, Kat was determined to find a career that motivated her and kept her engaged. Silver Bull remained a place of reprieve during this transitional time, and Kat quickly began to consider a future as a fitness coach.

Kat had joined Silver Bull as a client in June 2019, and by November of that year, she asked the owner and physical therapist, Ahmed Alaina, if she could be trained to become a coach. When the pandemic hit, the timing unexpectedly worked in her favor. She began training under Ahmed and immersed herself in learning movement, programming, and coaching.

For the next five years, she coached classes and helped grow the gym’s community. The partnership worked so well that the

gym thrived, and the relationship between coach and mentor eventually became something more. In a sweet, cosmic turn, Kat and Ahmed became a couple and married two years ago.

Fitness also deepened Kat’s interest in nutrition. Fifteen years earlier, Kat had been diagnosed with gluten sensitivity, later confirmed as Celiac disease. For years, she dealt with digestive discomfort, but learning more about nutrition through coaching helped her rethink how food could support health and performance. Her deeper curiosity about nutrition and her gluten sensitivity led her to experiment with baking sourdough. “I started baking loaves just for fun,” she says. “Then I’d bring them to the gym and give them away.” Friends loved her sourdough, and demand quickly grew beyond the gym community. Around Christmas in 2023, Kat posted on the Germantown community bulletin board offering sourdough for sale. What began as a few loaves quickly turned into something much bigger, and by Christmas 2024, the demand was overwhelming. “I had 25 people lined up outside my house for pickups,” she says. “That’s when I realized this might be something real.” She invested in a commercial mixer and oven and began organizing weekly pickups, which led to an immediate, enthusiastic response from her community.

In 2025, Kat took the leap and opened a brick and mortar location for Kat’s Sourdough, with the initial plan to split the concept with the existing Clean Juice in Germantown. Just weeks later, she received an offer to buy out Clean Juice’s share of the store. Determined to keep the space alive and aligned with her health focused vision, she purchased the business and merged the concepts.

Today, the bakery produces sourdough loaves, bagels, and other naturally fermented breads alongside fresh juices, creating a hub for health minded locals. Kat is now training a team of bakers and watching the business continue to grow through word of mouth. “There are honestly no words for the growth,” she says. Kat expresses her overwhelming gratitude to her Silver Bull and Germantown communities, who supported her every step of the way as she chased her dreams. Now expanding the shop’s offerings, Kat is focused on continuing to grow the business while keeping the same community feel that started it.

Learn more about Kat’s Sourdough & Juice Bar at their website Katsourdoughandjuice.com, or visit them in store at 9379 Poplar Avenue!

Small Plates, Big Culture Kuya Brings Authentic Filipino Soul to the Bluff City

Manila meets Memphis at Kuya, a new Filipino snack bar that brings flavor and flair to South Main Street, offering seasonally rotating family style small plates and street food inspired cocktails.

Kuya, which translates to “bro” or other form of casual endearment, is a labor of love created by Shayne Diaz. Her family immigrated from the Philippines to West Memphis when she was just nine years old. During this time, Shayne’s mother, Irene, worked 100 hour weeks in back to back nursing shifts, Her father, Christopher, stayed home and learned how to cook staple Filipino dishes like Sinigang, a tamarind soup with daikon, shrimp, potatoes, and okra; or whip up the perfect Laing, a thick dip with coconut milk, dried taro leaves, and pork belly; and grandma’s Pinakbet, a vegetable stew with squash, bitter melon, and shrimp.

When Shayne was in college, her father tragically passed away, leading her to drop out of college to support the family, taking care of her two younger siblings and picking up front of housework, and later restaurant management, at a nearby Japanese restaurant. “I had to figure out how to help my mom pay her debts and feed my siblings,” she recalls.

However, what started as a job to help make ends meet quickly turned into a passion. “You get to know the customers and their stories. Hearing what they might be going through helped me deal with the grief of my father’s passing.”

That gave birth to the idea of Kuya, a colorful and cozy Filipino establishment featuring fan favorites from pop up events like Lumpia and Sisig Baboy, and a colorful mural painted by local artist Bird Cap with cultural depictions of animals and other fun elements. After the kitchen closes on Fridays and Saturdays, Kuya turns up the volume, turning the place into a dance house with local artists spinning tunes until 2 a.m. With modest indoor seating and a patio to open this summer, Shayne hopes people feel at home without the overwhelm of an overly complicated menu.

“I want to showcase and educate people about Filipino food in a modernized way so everyone can taste the same flavors of

my childhood,” she says, like the mango tamarind house cocktail that brings Shayne back to life in Manila, when she would run home from school on hot days to sit on the porch with grandma and dip ripe mangos into salt and shrimp paste.

Opened last month as the only Filipino restaurant within city limits, Kuya brings cultural representation to Memphis’s culinary scene, home to an estimated 5,000 Filipino community members (FILAMemphis, Inc.). “I’m most excited to see people enjoy Filipino food.”

Check them out on IG: @kuya.mem

BUSY LITTLE BAKER: TURNING A HEALTH JOURNEY INTO A SMALL BUSINESS

At 27, Memphis native Hannah Mooney is balancing a growing business, a daily fitness routine, and life as a single mom of two. But just a few years ago, she never imagined she’d be known for protein packed cookies that sell out week after week.

Hannah’s journey began with her own health transformation. Three years ago, she decided to prioritize fitness and nutrition, eventually losing 70 pounds and dramatically improving her quality of life. “I wasn’t raised eating healthy, but I always loved cooking,” Hannah says. “I thought working out was embarrassing for some reason,” she laughs. At age 25, Hannah felt the need to get back to herself and found herself in the gym for the first time.

Determined to learn more about fitness, Hannah began researching workouts and nutrition on her own. Without a trainer, she developed a disciplined routine centered on weightlifting and structured meals. These days, she trains like a bodybuilder by lifting heavy weights with light cardio mixed in, and rarely misses her 9 a.m. workout at Lifetime Fitness, where her two children, ages five and six, often tag along.

Her commitment to nutrition quickly became a passion for Hannah, and she began meal prepping high protein foods for family and friends and experimenting with healthier baked goods like muffins and cookies. One day while experimenting in the kitchen, Hannah developed a protein packed cookie recipe that she knew would be a hit. “It was way too good to be so high in protein,” she remembers.

Encouraged by friends, she started sharing the treats more widely. What began as a hobby quickly evolved into “Busy Little Baker”, her small baking business built entirely through word of mouth and social media. Since launching in late December, Hannah has sold more than 3,000 cookies without running a single advertisement.

The overall mission of Busy Little Baker is to create indulgent treats that still align with health goals. Her baked goods are high in protein and made without dyes, additives, or preservatives, an appealing option for fitness enthusiasts and busy moms like herself. “I love sweets, and I know a lot of people do,” Hannah says. “I wanted something you could enjoy without guilt while still hitting your macros.”

Orders are currently placed through direct messages on social media, with pre orders offered several times each week. Hannah also hosts pop ups at local fitness studios, gyms, and wellness spaces around Memphis. Hannah hopes to bring Busy Little Baker products to Nashville soon and eventually make them available for nationwide shipping.

Find Hannah on Instagram @TheBusyLittleBaker to place an order and learn about upcoming pop-ups!

by

PURSUING ‘THE HARD THING’ & ENCOURAGING OTHERS TO DO THE SAME

Brittany Spencer, 27, grew up participating in competitive cheerleading. For the past four years, Spencer has been using her cheer skills as a group fitness coach, leading classes around Memphis with passion and energy.

Spencer always appreciated the teamwork that cheerleading required and was looking for an outlet with a similar level of camaraderie after college. She took a job working the front desk at Pure Barre with no intentions of coaching. However, soon after joining the team, she was encouraged to become an instructor. Today, Spencer teaches barre classes there and is the Head Trainer at Rumble Boxing.

“My favorite thing about group fitness is being able to cheer on clients just like I did for sports teams growing up,” she says. “It is such a privilege to be able to build meaningful connections while educating others on their fitness journey.”

Spencer teaches five to seven classes a week at Rumble. As the Head Trainer, she also handles a lot of the behind the scenes work that keeps the studio running, including hiring and managing other trainers, planning special events, and keeping the studio’s social media up to date. Spencer’s favorite part of the job is the people within the Rumble community.

“There’s not one day I walk into the studio without feeling better as I’m walking out, and that’s due to our clients,” she says. “Being able to celebrate clients on their best days but offer support on their worst is something special.”

Spencer strives to push her class participants to their highest potential. Her philosophy both in and out of the studio is “do the hard thing.”

“I feel like so many of us don’t pursue new things — workouts, opportunities, etc. — because they seem difficult,” she says. “But I’ve learned that sometimes just facing these things head on and making a strong attempt makes all the difference, whether we succeed or fail.”

Spencer is no stranger to challenging endeavors. When she isn’t coaching, she’s studying for the MCAT. Following in the footsteps of her aunt and mom, both registered nurses, Spencer decided to pursue a career in medicine after

graduating from college in 2020. Initially, she felt it was an uphill battle because she would need to return to college to take additional classes, find research opportunities, and gain clinical experience. Yet Spencer took her time, climbing the hill and checking off each requirement that brought her closer to her goal.

“Five years later, I’m finally ready to apply to medical school, and I look back on my journey with so much pride because I’ve been able to pursue something I never thought would be possible for me,” she says.

Group fitness has offered a similar challenge for Spencer. She had never planned on being a coach, but when the opportunity presented itself, she was up for the challenge and adventure.

“Though I lack an abundance of free time right now, I’m grateful to wake up every day and have the ability to spend my time doing things I love,” she says.

For more information on classes, visit Rumbleboxinggym.com/location/midtown-memphis and Purebarre.com.

I’ve learned that sometimes just facing these things head-on and making a strong attempt makes all the difference, whether we succeed or fail.”

By Beth Wilson

FINDING BALANCE IN UNLIKELY WAYS

On any given night inside an energetic dining room, the noise is part of the rhythm — the clatter of plates, bursts of laughter, and the hum of conversations layered over one another. For Alie McLean, this organized chaos has always felt like home.

She has spent most of her adult life working in restaurants, drawn to the unique sense of connection that forms when people gather to celebrate, unwind, and share pieces of their lives across a table. Beneath the pace and unpredictability of a busy shift, she says, something deeper is always unfolding.

“When you work long shifts together night after night, the people beside you become more than co workers; they become family,” Alie reflected.

Today, Alie moves between two worlds that at first glance might seem to be opposites. By day, she teaches Pilates at Dose in Downtown Memphis, guiding clients through intentional movement and breath. By night, she works the floor at Moondance Grill in Germantown, helping create the very dining experiences she has long found meaningful.

But for her, hospitality and wellness are far more intertwined than many people realize.

“Both are rooted in service,” Alie explained. “In restaurants, you’re creating spaces where people gather and connect. In wellness, you’re helping people reconnect with themselves.”

Before she ever stepped onto a restaurant floor or into a Pilates studio, movement was already shaping her life. Growing up, she was an athlete, immersed in the camaraderie and discipline of team sports. She fell in love with both the physical challenge and the sense of belonging that comes from showing up for something bigger than yourself.

Yet alongside those formative experiences were struggles that would follow her into adulthood. In high school, she battled anorexia and body image issues, beginning a long period of feeling disconnected from her body and from herself.

Eventually, movement became one of the first pathways back.

Pilates marked a turning point she didn’t initially recognize. What began as a workout slowly became something much more profound — a practice that taught her how to breathe again, how to slow down, and how to experience strength without judgment.

“It helped me sit with discomfort,” said Alie. “It helped me feel strength in my body instead of constantly fighting against it.”

At Dose, she now witnesses that same transformation in others. The studio has become not only a workplace, but also a community — one where people show up consistently for themselves and for one another. For Alie, being part of that environment has been deeply healing.

Her wellness journey, however, was shaped by some of the most difficult seasons of her life. She began drinking heavily as a teenager, long before she understood the pain she was trying to numb. What started as a social activity eventually became a coping mechanism for anxiety, mental health struggles, and what she describes as “the constant noise” in her mind. She found herself completely lost.

“I hit rock bottom more than once,” Alie shared. “I went to treatment multiple times before sobriety finally started to stick.”

For years, she carried intense shame around those setbacks. Now, she sees them differently. She has learned that healing, like many other aspects in life, is rarely linear. It often looks like falling down, getting back up, and trying again — sometimes repeatedly.

Sobriety forced her to confront emotions she had been avoiding. There was a time when her mental health reached a point so low that she struggled to see a future at all. In those darkest moments, survival became less about long term goals and more about one simple act: showing up for another day.

Over time, those small acts began to create momentum. Movement became a lifeline — a place to channel anxiety, grief, and uncertainty. But more than a physical outlet, it offered perspective.

“When you’ve been in really dark places, something as simple as breathing and moving becomes profound,” Alie said. “It reminds you what a privilege it is to be alive.”

Alie’s relationship with pain has shifted, too. Where she once sought to avoid discomfort at all costs, she now views it as an essential part of growth. That, she said, became a signal that something inside was asking to be acknowledged or transformed.

Some of her most meaningful personal breakthroughs came from moments that felt unbearable at the time — moments when everything cracked open, and she had no choice but to rebuild more honestly.

Today, that resilience carries into every part of her life, including her work in the restaurant industry. While hospitality culture is often associated with late nights and drinking, Alie has found deep support among her co workers as she continues her sobriety journey.

“Restaurant people have a way of showing up for each other that’s hard to explain unless you’ve lived it,” shared Alie. “Over time, those relationships become something really special.”

Memphis itself has also played a significant role in her healing. She describes both the restaurant and wellness communities as filled with passionate, resilient individuals who care deeply about connection.

“In many ways, they’re more intertwined than people realize,” Alie said. “Both spaces are about taking care of others and helping people feel a little more human.”

Alie’s definition of wellness has evolved dramatically. Where she once equated it with perfection — strict control over food, appearance, and routine — she now sees it as something far more grounded.

“Wellness means honesty. It means compassion. It means learning how to care for your mind, your body, and your relationships in ways that feel sustainable and real.”

That mindset is guiding her next chapter. In addition to teaching Pilates, Alie is currently working toward certification as a personal trainer and wellness coach, a goal she approaches with both excitement and humility.

She is also quick to acknowledge the people who have supported her along the way: friends, family, co workers, and especially her partner, whose patience and encouragement have helped her continue rebuilding her life.

Despite the progress she has made, Alie is candid about the fact that growth is ongoing. She still struggles at times. But she has come to believe that healing happens when people allow themselves to show up imperfectly, with honesty and willingness.

At the heart of her story is a simple message — one shaped by years of navigating darkness, rediscovering strength, and finding connection in unexpected places.

“None of us really have it figured out,” said Alie. “We’re all just human beings doing our best — trying to grow, trying to heal, and trying to walk each other home.”

By

STRONGER TOGETHER: TRANSFORMING LIVES THROUGH FITNESS

Stephen, 33, and Katelyn Gannon, 32, a local power couple, are co founders and Head Coaches at The Fitness Project, a fitness and nutrition coaching platform focused on sustainable habits that support long term lifestyle change. The husband and wife team works closely with their clients to encourage active, healthy lives.

“At The Fitness Project, we guide high performing professionals and business executives in learning how to lead themselves first. We use health and wellness as the foundation for self leadership, helping our clients build the habits, discipline, and mindset needed to grow both personally and professionally.”

By overcoming clients’ beliefs that may be holding them back and replacing them with more empowering ones, the couple helps their clients create stronger versions of themselves, benefiting not only the clients but also those in their professional and personal environments.

Initially coming together in a client trainer relationship at a gym in 2015, this dynamic duo soon began spending time together outside of the gym, training together regularly after work.

The relationship grew stronger, literally; fast forward 11 years, and the couple has built a life together, including The Fitness Project. “What started as a shared passion for fitness quickly grew into a partnership in both life and business,” Katelyn explains.

When asked what it is that allows these two to work so well together, Katelyn notes, “We truly make a great team. Since the day we met, we’ve worked side by side. Our journey started at a local gym, progressed to working in a small personal training studio, and eventually evolved into building an online coaching platform for our clients with the help of the Fitness Project co founders. Throughout that journey, we’ve continually pushed each other to grow, both individually and as business leaders.”

As expected, the Gannons prioritize fitness. A typical weekly fitness routine includes strength training four to five days per week with cardio daily. Stephen runs often, as he’s currently training for the St. Jude Memphis Marathon® in December. Katelyn bases her daily movement on what feels best that day, which may include biking, running, Pilates, or simply going for a walk in the sunshine.

The couple has been previously active in Spartan races, bodybuilding competitions, and marathons, and are always looking forward to new and exciting athletic endeavors together. “We truly inspire each other. There’s a healthy level of competition between us, but we’re also each other’s biggest supporters. No matter what challenge we’re working toward, we continue to push and encourage one another to grow and improve.”

Katelyn and Stephen hope to build both their business and family in the near future. They take pride in coaching their clients and creating self leadership and long term lifestyle changes by focusing on health and wellness.

“Our best advice: When you are trying to make a change that sticks for good, focus on habits that are in alignment with the version of yourself that you truly want to become. Fitness sticks when it becomes a part of who you are.”

You can learn more about The Fitness Project at Thefitnessproject.us.

Follow on FB and IG: thefitnessprojectco

Katelyn on IG: @katelynjanet_

Stephen on IG: @coachstephen

MEET

Being a “yes” girl pays off; it can open doors to new opportunities that change the trajectory of your life. For Margaret Rose Albritton, that opportunity came in college, when she was studying nutrition and dietetics. A friend in class invited her to join a yoga training program called Yoga Fit. “I had never done it before, but I said yes,” she recalls, immediately taking to the practice. “I liked how it made me feel relaxed, happy, and grounded.”

Upon completing the program, Margaret joined a teaching internship at her university’s recreation center, leading HIIT, aquatics, aerobics, and other classes before earning her personal training certification and landing her first jobs out of college at Cycle Bar and nearby wellness centers.

After relocating to Memphis with her husband, George, Margaret’s career took off. She landed a job as a Hot Pilates instructor at Sana Yoga, a community focused wellness space that offers a diverse range of heated and non heated yoga, Pilates, exercise coaching, and recovery services to build strength and mental clarity. “I wouldn’t be where I am today without Amy,” she shares about the studio owner, Amy, who took Margaret under her wing, serving as a mentor and role model during those formative years.

Over the past decade, Margaret has kept saying ‘yes,’ continuing her education through additional certifications in Inferno Pilates, holistic nutrition, hot yoga sculpt, and aerial and yin yoga, and is a 500 hr registered yoga teacher with specialties in power flow, ashtanga, and vinyasa.

While Margaret says her practice has evolved over the years, becoming more flexible and stronger, her biggest flex is mindfulness.

“I have a sacred morning ritual, where I wake up and write down what I’m grateful for and then meditate for 10 minutes,” she explains. “It helps me stay calm and positive throughout the day, and I’m more patient and resilient,” adding, “it isn’t all about the arm balances and inversions, but about your practice off the mat as well.”

Since launching her wellness career in Memphis, Margaret has found opportunities to showcase her passion for healthy eating by cooking for Sana led yoga retreats at destinations that span from Arkansas to Costa Rica. Some popular favorites include charred corn tacos stuffed with roasted sweet potato, black beans, and cauliflower, topped with chipotle cashew crema, guacamole, and cilantro; and her golden goddess salad with

quinoa, chickpeas, butter squash, yellow peppers, carrots, and zucchini.

As Sana Yoga’s Teacher Training Coordinator, Studio Manager, Personal Trainer, Hot Yoga instructor, and Hot Pilates instructor, Margaret has led several teacher training programs. She is excited to lead the upcoming Level 1 Hot HIIT Pilates Teacher Certification program. There, she will teach participants everything from the benefits of Hot Pilates and which muscles the exercises target to planning a well sequenced class, building confidence to teach, and providing plenty of practice, support, and encouragement along the way.

“Your practice will ebb and flow over the years,” she says. “As long as you keep coming back and continue to show up, that’s the most important part and all that matters.”

Join Margaret at Sana Yoga for a Level 1 Hot HIIT Pilates Teacher Certification, May 15-17, 2026. Sign up at Sanayogastudios.com/teacher-training.

TAKE CONTROL OF YOUR HEALTH

If you’re dealing with fatigue, weight changes, or chronic health issues, we can help you find real answers.

Our physician-led team uses advanced lab testing, metabolic analysis, and personalized treatment plans to uncover the root causes of your symptomsnot just cover them up.

FINDING FAMILY THROUGH MOVEMENT

Kaylie Wright ’s path into health and fitness didn’t begin with a desire to teach, but with a need to survive.

Originally from Union City, Tennessee, Kaylie moved to Memphis in 2010 in search of a fresh start after an unimaginable loss. At just 18, she lost both of her parents within a short period of time, shattering her support system during one of the most formative stages of life. “I didn’t know how to do anything,” she says. “I was at an age of really trying to figure out who I was, and without the support of my parents, it felt impossible to find the right path,” she remembers.

After enrolling at UT Martin, Wright realized she needed to step back and reassess everything. She relocated to Memphis, carrying grief, uncertainty, and a deep sense of isolation. Antidepressants led to a rapid weight gain of nearly 100 pounds in four months, and with it came emotional numbness. “I knew something had to change,” she recalls. That moment became the catalyst for her transformation.

Therapy was the first step in Kaylie’s healing. Working with her therapist, Kaylie began learning how to set boundaries, process trauma, and reconnect with herself. She later enrolled in hair school, graduating in 2014 and building a career at Ryan Patrick Salon. “Those years of therapy really prepared me to become an unofficial therapist with my clients at the salon,” Kaylie jokes.

After feeling the positive effects of therapy and recentering her mental health, Kaylie found yoga helped her to connect her mind and body. She began practicing regularly, and eventually completed her yoga teacher training in 2020. Meditation soon followed, opening the door to a more spiritual and somatic approach to healing. “I didn’t even know if I loved myself back then,” Kaylie admits. “Yoga and meditation taught me how to pause, how to feel, and how to honor what I’d been through instead of being ashamed of it.”

With a family history of muscular dystrophy and the emotional toll of her mother’s suicide, Kaylie learned early that caring for both mind and body was not optional. Her practice evolved beyond yoga alone when she joined Higher, a high energy, strength based workout studio that complements her mental health work. “Yoga clears me out. Higher amps me up,” she says. “Both are for mental health. Breathwork and movement help get stuck energy out of the body and bring you back into alignment,” she says.

Today, Kaylie teaches yoga at mind/body HAUS, a space she describes as her chosen family. “Community is the center point of everything I do,” she says. “I want people to arrive exactly as they are and feel safe being vulnerable.” Her classes emphasize

inclusivity, emotional awareness, and the idea that healing doesn’t have to happen alone. Having once felt secluded and lonely during the holidays, she now finds joy in building community, especially through teaching holiday yoga classes that feel like gathering with family.

When she’s not teaching, Kaylie dreams of competing in a HYROX competition and continuing to grow both physically and spiritually. She has recently completed Reiki certification, which focuses on energetic healing. She hopes to bring this new knowledge into her yoga teaching, and even bring Yin Yoga classes back to mind/body HAUS. Her journey from grief to grounding, from isolation to community, stands as proof that healing can be found through movement, breath, and belonging.

Find Kaylie’s teaching schedule at mindbodyhaus.com.

MEMPOPS TURNS 10

KEEPING OWNER CHRIS TAYLOR ON HIS TOES

Before Chris Taylor sold his first Mempop in 2016, he was busy working and managing the kitchens and staff at Felicia Suzanne’s and Central BBQ. Before that, perhaps a sign of his entrepreneurial spirit, Chris founded the Mid South Maze at the Agricenter in 2001. Originally from Birmingham, Alabama, Taylor graduated from Lewis and Clark College in 1999 with a degree in economics. He is a family man who lives in Midtown with his wife, Emily, and their two children, Caroline and Harry.

“When this all started, I was calling everyone to see if they would let me sell Mempops at their events,” he recalled. “I was literally at every event in town.”

Today, Mempops has two brick and mortar stores: one at Crosstown Concourse and another at Park Place Centre, conveniently located across the street from Memphis University School. They also have a robust fleet of vehicles that allows them to serve Mempops at various locations around Memphis simultaneously. Mempops enthusiasts can also find their favorite flavors at the following retail partners: Lake’s Edge Gift Shop at Shelby Farms Park, Kay Kafe at St. Jude Children’s Research Hospital, High Point Pizza, Cordelia’s Market, Germantown Athletic Center, and The One Craft Road.

To maintain balance amidst the hustle, Chris enjoys playing tennis to relieve stress and get exercise.

“When I play tennis, it’s a complete departure from the day to day excitement of selling pops and running a business,” he said. “I’m able to be in my body, have some healthy competition, and burn some calories at the same time.”

According to the United States Tennis Association (USTA), playing tennis for just three hours a week can reduce the risk of cardiovascular disease by 56 percent. It also enhances concentration, strategic thinking, and flexibility — and it’s a great game for all ages.

Looking back, Mempops began with just one cart, moving from festival to festival and event to event. It didn’t take long for people to take notice and start craving the latest sweet treats. Their fruit and cream based ingredients are sourced from local farmers when in season, and their creativity knows no bounds. Flavors range from Hibiscus Lemonade to Strawberries & Cream and from Toasted Marshmallow to Apple Cranberry.

Mempops also gives back to the community. Through their Give Back Program, Mempops and its customers have donated over $125,000 to 115 local non profits over the past decade.

“It’s been an amazing run so far, and in many ways, I still feel like we are just getting started. This year is already popping off, so when you see us out there, wish us a happy tenth birthday!”

In the end, Mempops is a family run, kid friendly enterprise that cares about Memphis and takes pride in serving the entire community.

To learn more about Mempops, to view their current locations, or to book them for your next event, visit Mempops.com.

By Amy Goode

Babalu Turns Up the Latin Flavor While Leaning Into a Healthier Menu

Babalu has long been known for its bold Latin flavors, vibrant atmosphere, and scratch kitchen approach. Now the restaurant is introducing a refreshed menu that leans into healthier, nutrient focused options while keeping the signature flavors guests love.

For Babalu, the move toward lighter dishes is a natural evolution of the restaurant’s commitment to quality ingredients.

“We’ve always cared about the quality of the product we serve,” says Jesse Robertson, Babalu’s Director of Operations. “Our proteins are sourced from Creekstone Farms, raised without antibiotics or added hormones, and fed a 100% vegetarian diet. It allows us to serve a cleaner, more natural product.”

With the updated menu, Babalu is leaning into the growing demand for low carb, high protein meals. The goal was to create dishes that feel satisfying while supporting a balanced lifestyle.

“Low carb, high protein meals help you feel full longer and cut down on sugar cravings,” Robertson says. “From a health perspective, our power bowls just make sense — and they’re still packed with flavor.”

Working alongside Chef Daniel Flores, the culinary team focused on fresh ingredients and lighter cooking methods that let natural flavors shine. Instead of

relying on heavy toppings or rich sauces, the menu highlights vibrant components and balanced plates.

“We’re using fresh proteins, vegetables, and bright sauces instead of heavier ingredients,” Robertson explains.

Several dishes showcase that approach. The Blackened Salmon, served with broccoli and harvest grains, offers a flavorful yet balanced option. At the same time, the Tuna Poke Bowl combines ahi tuna, mango, cucumber, and avocado for a dish that is both refreshing and protein rich.

Babalu also noticed that guests were already asking for lighter options when ordering their favorite dishes.

“We’ve had so many people order the Baba Burger with no bun or wrapped in romaine,” Robertson says. “That showed us people wanted more meals built around protein, fruits, and vegetables rather than just carbs.”

Another key update is the increased use of sustainable chicken and tuna. The switch to brine free, hormone free chicken improves both flavor and quality.

“Most chicken you see on the shelf is pumped full of brine,” Robertson explains. “When you use brine free chicken, the difference in taste is huge.”

Tuna was added for similar reasons.

“It’s naturally lean, high in protein, and rich in omega 3s,” he says. “And sushi grade tuna just has incredible flavor.”

Despite the shift toward lighter fare, Babalu’s Latin inspired identity remains front and center. Chef Flores continues to build dishes around citrus marinades, fresh salsas, and bold spices that bring brightness and depth without heaviness.

One standout dish is the Tuna Carpaccio, featuring thinly sliced sushi grade ahi tuna with a tequila lime marinade, serrano peppers, avocado, and pineapple jicama salsa. The menu also introduces an unexpected dessert: avocado ice cream

paired with a double chocolate skillet cookie.

“I know avocado ice cream might sound unusual,” Robertson says with a laugh. “But once people try it, they’re amazed. The avocado gives it a naturally creamy texture that balances the sweetness.”

While the menu brings fresh ideas, longtime favorites remain firmly in place.

“You can still get the Baba Burger and our guacamole,” Robertson says. “We would never take those away.”

The refreshed menu reflects a broader shift in dining today. Guests still want bold flavors and a fun night out, but they also want meals that include fresh ingredients and balanced options that make them feel good. With Chef Flores’s help, Babalu’s new menu proves that vibrant Latin cuisine and healthier choices can go hand in hand.

Visit one of their Memphis locations at Eatbabalu.com.

4 Tips to Maximize Nutritional Goals While On a GLP-1

The first GLP 1 (Glucagon Like Peptide 1) medication was approved for weight loss use more than a decade ago with new more effective versions being approved by the FDA over the past few years. As the use of these medications continues to rise, new research highlights the important role nutrition and lifestyle habits can play in supporting muscle, metabolism and long term weight loss when using the medication.

Whether you’re new to GLP‑1s or navigating the next phase of your journey, small nutrition shifts powered by protein, fiber and hydration can help you feel strong, confident and supported.

Common side effects experienced by GLP 1 users are often digestive and include nausea, constipation, stomach pain, bloating and more. A pilot clinical trial by Atkins suggests pairing GLP‑1 use with targeted macronutrients, especially protein and fiber, may support healthier body composition and a lower carb diet with higher protein and fiber intake is well tolerated.

Feast On Fiber

Digestive slow‑downs, including constipation, are among the most common GLP‑1 side effects. Prioritizing fiber not only helps food move comfortably through the body, it supports your gut health and steady energy. Many fibers are prebiotics, meaning they promote the growth of beneficial gut bacteria. Prioritize foods like apples, melon, berries, cruciferous vegetables and leafy greens to boost fiber intake.

Prioritize Protein

When your appetite changes, structure helps. Anchoring your day with reliable protein sources helps make nutrition easy. Prioritizing protein may help prevent lean muscle loss, and nutrient dense protein sources can help you get enough essential nutrients to support overall health. Supporting a protein and fiber rich diet can start with a solution like Atkins High Protein Shakes, which are packed with 30 grams of protein and 7 grams of prebiotic fiber and provide more than 20 essential vitamins and minerals.

Designed to be an ally for your nutritional goals, they’re gluten free, low glycemic and keto friendly with 3 grams of net carbs and 1 gram of sugar per serving. Experts recommend making sure you’re consuming enough protein to help limit lean muscle loss when using a GLP 1 to lose weight.

Hydrate to Help Prevent Side Effects

GLP 1 users in particular are encouraged to prioritize fluids. Staying hydrated can help with both constipation and nausea, two common side effects. Drinking water helps support kidney and liver function, which are vital for weight loss and overall health. Adequate fluids help food move through your body, combat fatigue and replenish losses from potential nausea or constipation, preventing complications and improving tolerance to GLP 1s.

Eat Small, Frequent Meals

Large meals can feel uncomfortable when digestion slows. Instead, focus on smaller, more frequent eating moments that give your body a steady supply of nutrients without overwhelming your system.

For an easy, GLP‑1‑friendly option, try Atkins High Protein Bars, which are high in protein and fiber while minimizing net carbs. Available in flavors like Cookie Fusion, Chocolate Peanut Butter and Brownie Delight, they’re a satisfying way to stay fueled between meals and a simple solution when appetite cues are muted. The snacks are designed to take the guesswork out of choosing high‑protein, low‑carb options that support your goals.

Living well on a GLP‑1 is about support, confidence and clarity. Consuming adequate amounts of protein and fiber, staying hydrated and maintaining daily structure can help you feel energized and empowered every step of the way. By following nutritional guidelines and making mindful lifestyle choices, GLP 1 users can experience better outcomes on their weight loss journeys.

To explore products that prioritize protein and fiber that can be a part of anyone’s daily diet, visit Atkins.com.

Watermelon Agua Fresca

Ingredients:

q 2 cups fresh watermelon, cubed

q 1 ounce fresh lime juice

q 1/2 ounce agave syrup (optional)

q 1/2 cup cold water

q ice

Rim:

q Tajín Chamoy Sauce

q Tajín Clásico Seasoning

Garnish:

q lime slice

q watermelon slice

Directions:

Dip glass into Tajín Chamoy Sauce then into Tajín Clásico Seasoning.

In blender, blend fresh watermelon cubes; lime juice; agave syrup, if using; and cold water until smooth and well combined.

Fill prepared glass with ice and pour watermelon mixture into glass.

Sprinkle with pinch of classic seasoning on top.

Garnish with lime slice and watermelon slice.

By Dale Sanford, Performance Coach

MAKE TRIATHLON TRAINING FIT INTO A NORMAL LIFE

Triathlon has a bad reputation for being all consuming. Between swimming, cycling, running, and strength work, it can feel like you need a clone just to fit everything in. But the truth is that most successful age group triathletes don’t have all the time in the world. They’re people with careers, families, and responsibilities just like you. Balancing training with real life isn’t about having unlimited time. It’s about building smart routines and making your training fit into the rhythms of your week. Here are several practical strategies that help triathletes stay consistent without letting the sport take over everything else.

TRAIN EARLY — BEFORE THE DAY TAKES OVER

For most athletes with a normal work schedule, this is a non negotiable.  Early mornings are the most reliable training window. Once the day starts, work meetings, errands, chores, and family commitments tend to fill every available minute.

If you can knock out your primary workout before the day begins, you remove that roll of the dice. The work is already done before life gets a vote.

If mornings aren’t enough to fit everything in, look for other predictable openings in the day. Lunch workouts are a great option for shorter runs or strength sessions. Other common windows include kids’ nap times, stopping at the gym right after work before heading home, or occasionally training after dinner once the kids are in bed (though this one can interfere with sleep for some people).

BUILD A WEEKLY ROUTINE

One of the biggest time savers in training is eliminating decision fatigue. If every week looks different, you spend mental energy constantly figuring out when and how to train.

Instead, make your schedule as habitual as possible. Swim on the same days and at the same times each week. Run on the same mornings. Lift on the same afternoons. Don’t change the flow unless something in life demands it.

Routine turns training into something automatic rather than something you have to negotiate with your calendar every day. After a few weeks, the routine becomes part of the rhythm of your life.

INTEGRATE YOUR FAMILY WHEN YOU CAN

Training doesn’t always have to mean disappearing from your family for hours at a time. When possible, bring them into the process.

Kids can ride bikes next to you while you run, or you can push them in a running stroller. They can do simple strength exercises alongside you in the garage or gym. Or you can use them as weights! They’d love that. Sometimes they might come to the

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

track to chase butterflies while you aim for personal records. Give them challenges between reps.

This does two things: it reduces the feeling that training is taking time away from your family, and it lets your kids see healthy habits modeled firsthand. I don’t know who needs to hear this, but you should never feel bad for taking care of yourself and having your own goals. Your kids will learn their habits from someone. Let it be you!

KEEP SOME WORKOUTS SHORT AND PURPOSEFUL

Not every training session needs to be long. Many of the most effective workouts for busy athletes are focused sessions that take 30–45 minutes.

A short interval run, a focused swim set, or a quick strength session can deliver excellent training benefits without requiring half your day. When time is tight, quality and consistency always beat sheer volume.

USE “STACKING” TO MAXIMIZE YOUR TIME

Triathletes often get more training done by strategically combining sessions. A short run immediately after a bike ride (a “brick workout”) trains your body to transition between sports and saves time.

Similarly, pairing a quick strength workout after a swim or run means you only have to carve out one training window instead of two. Think about what fits together easily. For most, swimming and lifting work as one session because they are often done in the same facility. Biking and running work well in the same block, and it’s more sport specific.

Pro Tip: If you have to stack two workouts into one session, do the one you want the most quality from first! Run intervals before an easy bike. Always swim before lifting, unless you want to feel like a flopping fish.

Also, make sure you fuel and hydrate as if it’s one long session.

ACCEPT THAT NOT EVERY WEEK WILL BE PERFECT

Finally, remember that consistency beats perfection. Something is always better than nothing. Some weeks work will explode, a kid will get sick, or life will simply get messy.

The goal isn’t executing the perfect training schedule every week. The goal is to string together enough good weeks so your fitness keeps moving forward.

Triathlon rewards those who stay in the game the longest. When your training fits your life instead of fighting it, staying consistent week after week becomes much easier and a lot more enjoyable.

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Teresita Juan Garcia, Runner

34; Industrial Engineer at Antares Tech Services

I f RUNNING: I love the feeling after finishing a run. It really helps me clear my mind. If I’m having a bad day, going for a run makes everything feel a little easier and less complicated.

BUCKET LIST: I want to run one of the World Marathon Majors someday.

UP NEXT: I’m training for my first full marathon at St. Jude Memphis Marathon® Weekend 2026. It’s a big challenge, but I’m excited to see how far I can go.

HOMETOWN: Mexico

SPEED BUMPS: During my half marathon training, I started feeling pain in my ankle close to race day. I remember thinking that after all the hard work I had done, I might not be able to run the race. But I took some time to rest; it got better, and I was able to run the race and finish in two hours, which was a big accomplishment for me.

MY GROUP: HyperFocus

FAV JAMS: “Given Up” by Linkin Park helps me keep my rhythm.

RECENT RACES: The half marathon at the St. Jude Memphis Marathon® Weekend 2025. It was a great experience, and it gave me a lot of confidence to keep going.

MOST MEMORABLE FITNESS EVENT: The first time I ran a 10K without stopping. When I started running, I couldn’t even run one mile without taking a break, so that moment felt huge.

BEST EATS: Maciel’s Tortas and Tacos. I love ordering tacos and “Huaraches” there. And of course, Mexican bread is a must.

GO-TO GEAR: ASICS Novablast and my Garmin Forerunner.

INSPIRATION TO BE FIT: Seeing my husband stay active for his health really inspires me, and running with a group motivates me. Seeing people who are faster or more experienced pushes you to improve.

ON MY NIGHTSTAND: I already knew “A Storm of Swords” by George R. R. Martin from the show, but reading it is a completely different experience.

PET PEEVE: Talking too much when running. As a beginner, it’s hard to keep my breath steady and have a conversation simultaneously. I’m getting better at it, but sometimes I just need to focus on my pace.

MOTTO: Do your best with what you have, and never stop learning and improving.

by Josh

Joseph Britton, Runner & Boxer

31; Owner/Personal Trainer at Wild Dog Boxing & Fitness; Volunteer Athletics and Fitness Director for the Gloria Smith Foundation

I f MY SPORTS: I love how running and boxing bring people together, no matter their fitness level, and are excellent forms of physical fitness and mental release.

BUCKET LIST: My goal is to travel to more races across the country, become a six star medalist in the World Marathon Majors, and eventually compete at the HYROX pro level.

UP NEXT: I’m currently training for my first HYROX in Miami, a half marathon in St. Louis, and a full marathon at Rock ‘n’ Roll Nashville.

FAV FITNESS ACCOMPLISHMENT: Running my first full marathon — GO! St. Louis Marathon in April 2025.

HOMETOWN: Memphis, TN

SPEED BUMPS: Last year, I sustained a broken foot and was in a boot for over two months. Not being able to run was hard for me mentally, but I used it as a life lesson on the importance of rest and recovery. Following months of training and rehab, I was able to compete in a half marathon two months later and finished one minute off my PR.

MY GROUP: HyperFocus

MOST MEMORABLE FITNESS EVENT: I completed my first full marathon last year in St. Louis and finished sub four hours on a sprained ankle. I was injured during race week, but I made it my mission to still compete despite the adversity.

BEST EATS: South of Beale — the grilled salmon with maple bacon Brussel sprouts!

DREAM DINNER COMPANY: Malcolm X. I always respected him because he was willing to stand up for what he believed in, even if it meant criticism from those closest to him. I’d love to get his insight on how he stayed focused on the goal and maintained his mental resolve.

GO-TO GEAR: Most definitely my Garmin Forerunner 265 and my ASICS Metaspeed Ray.

INSPIRATION TO BE FIT: I witnessed my parents suffer the effects of diabetes and strokes. There is a growing trend amongst the African American community when it comes to health conditions such as obesity, hypertension, and other health related concerns. By staying fit and active, I hope to help change the narrative, become a pillar of fitness, and contribute to moving the needle in the right direction for our community.

ON MY NIGHTSTAND: “The 48 Laws of Power” by Robert Greene and the Bible

PET PEEVE: Going to the gym and people not re racking their weights!

QUOTE: “When you want to succeed as bad as you want to breathe, then you’ll be successful.” Eric Thomas

SARAH BUFFO

Trainer at Memphis Fitness Company

FAV WAY TO WORKOUT:

Group fitness classes — there’s nothing like feeding off the energy and support from the community and trainers together.

BIGGEST FITNESS MYTH:

Women should train differently from men. The fundamental principles of muscle physiology apply to both men and women. Training adjustments should be made for the individual based on overall goals and fitness levels.

BIGGEST NUTRITION MYTH:

You can out train a bad diet. Both exercise and nutrition are key components of a healthy lifestyle, but exercise cannot fully compensate for poor nutrition. Diet is the key driver of weight and body composition, accounting for almost 70% overall. Quality nutrition fuels your body for peak performance.

MY TYPICAL WORKOUT DAY:

A great upper body strength session followed by chasing my toddler around the park!

Photo by Tindall Stephens

MY ADVICE:

Focus on habits and not quick results. As James Clear states in Atomic Habits, “Success is the product of daily habits — not once in a lifetime transformations. When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy.”

MY FITNESS TIP:

Focus on consistency and not intensity. True transformation comes from consistent, small changes.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

A set of dumbbells. They are the most versatile for training, and the options are endless.

MY FITNESS INSPIRATION:

My clients. Their determination and dedication to pushing past their limits and achieving their goals remind me every day why I love what I do and inspire me to be a better coach.

GO-TO SNACK:

A good protein bar and a banana.

DIET PHILOSOPHY:

Finding true balance that supports long term sustainability. Mostly whole foods to fuel my body to train strong while allowing flexibility to enjoy life.

WHAT KEEPS YOU MOTIVATED:

Relying on discipline and habits over motivation. Motivation is fleeting, but discipline is consistent — the show up anyway mentality.

NEWBIE ADVICE:

Comparison is the thief of progress. Don’t compare your day one to someone else’s day 100.

GOALS FOR THE YEAR AHEAD:

My long term fitness goals are training for life and longevity to be able to keep up with my toddler as he grows. The short term goal is to complete HYROX Houston in a few weeks. Both include a healthy balance of strength training, cardio, and endurance.

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.

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405 N. Germantown Parkway  Memphis Cordova, TN 38018 901-365-2584 www.ROADSHOWBMW.com