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INSPIRING ACTIVE LIFESTYLES SINCE 1996

MAY 2025

SUPERMOMS WHO SWEAT! Balancing Health & Family

WELLNESS GIFTS FOR MOM

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.

Looking for an alternative to surgery or steroid injections? Recover faster with PlateletRich Plasma (PRP) therapy at Campbell Clinic. PRP therapy uses your body’s natural healing abilities to speed up your recovery. The region’s best-trained orthopaedic team is ready to help you get back to your training routine with: • Affordable care at $650 per session— about 50% less than other clinics. • More trained specialists performing PRP injections under ultrasound guidance for better accuracy. • Proven results for lasting relief from joint, ligament, and tendon conditions.

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H+F MAY 2025

29 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Zoe Harrison Lucy Modzelewski Shlomit Ovadia Maya Smith Amanda Tompkins Beth Wilson Graphic Design Brian Williams Digital Designer My 901 Media Social Media Editor Zoe Harrison Photographers Tindall Stephens 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com

ON THE COVER: 38 WELLNESS GIFTS FOR MOM / 42 SUPERMOMS WHO SWEAT 12 FIT NEWS / 14 LIVING WELL / 26 MEMPHIS FIT / 54 COACH'S CORNER / 56 WEEKEND WARRIORS / 60 TRAINER OF THE MONTH

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

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Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 28 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Angelique Nihen | Editor

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

Tindall Stephens | Photographer

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

Zoe Harrison | Contributing Writer

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

Lucy Modzelewski | Contributing Writer

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

Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

Maya Smith | Contributing Writer

Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.

Amanda Tompkins | Contributing Writer

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

Beth Wilson | Contributing Writer

Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.

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FIT NEWS

Memphis Dentist Treats Obstructive Sleep Apnea and Snoring Offers a Better Night’s Sleep Local dentist Elizabeth G. Mitchell, DDS, is helping Memphis residents get a more restful night’s sleep. Dr. Mitchell of Mid-South TMJ & Sleep Apnea Dental Treatment Center recently became designated as a Diplomate of the American Board of Dental Sleep Medicine (ABDSM). The ABDSM is the leading national testing organization for dentists who treat snoring and obstructive sleep apnea with oral appliance therapy. Earning Diplomate status from the ABDSM is a unique honor that recognizes special competency in dental sleep medicine. While CPAP is the standard treatment for sleep apnea, the American Academy of

Dental Sleep Medicine (AADSM) estimates up to 50 percent of sleep apnea patients do not comply with or tolerate CPAP. In contrast to a CPAP machine, oral appliances are mouth guard-like devices worn only during sleep to maintain an open, unobstructed airway. Patients like oral appliance therapy because it is comfortable, easy to wear, quiet, portable, and easy to care for. “Oral appliance therapy is an effective treatment option that offers a higher rate of patient compliance than CPAP,” said Dr. Mitchell. “I work with my patients and their sleep physicians to identify the right oral appliance design, then custom fit

appliances to each patient and make any needed adjustments to ensure an open airway and a more restful sleep.” Dr. Mitchell is located at 795 Ridge Lake Blvd. in Memphis. Patients with loud snoring and diagnosed sleep apnea sufferers with difficulty tolerating CPAP should contact Dr. Mitchell at 901.468.7088 to schedule a consultation appointment. Dr. Mitchell works closely with physicians to treat snoring and obstructive sleep apnea. For more information visit Myapneadentist.com or call 901.468.7088.

Wake Up Tired? It Could Be Sleep Apnea! If you struggle with daytime fatigue, restless sleep, or loud snoring, undiagnosed obstructive sleep apnea could be the cause. A simple, custom-fit oral appliance can help keep your airway open—so you breathe better, sleep deeper, and wake up refreshed.

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Don’t ignore your sleep health—call us today to schedule your appointment! Better sleep. Better health. Better life. Elizabeth G. Mitchell, DDS Alan Blanton, DDS, MS, D. ABDSM 795 Ridge Lake Blvd, Suite 106 • Memphis, TN

901-468-7088 • myapneadentist.com 12

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LIVING WELL By Lee Ann Foster, MS, LMT

Simple Lifestyle Hacks for a Healthier Brain and Body Good news flash! Small lifestyle changes can have a big impact on your health. Two underrated habits that can boost brain and body health are Light Habits and Daily Body Movement — not just exercise but natural, functional movement.

Light Habits Overexposure to blue LED light can negatively affect metabolism, motivation, focus, sleep, and immune function. Fortunately, small changes in lighting can make a big difference.

Follow the Sun’s Natural Rhythm When the sun sets, switch to warmer, amber, or red lighting in your home. This supports melatonin production, which improves sleep, reduces inflammation, and strengthens the immune system. Use smart lightbulbs that automatically adjust the color temperature, or place blue light-blocking amber bulbs in lamps for nighttime use. Install amber/red lights in your bathroom to avoid bright white light disrupting your sleep before bed. If you need to use screens after sunset, wear blue lightblocking glasses from trusted brands like Ra Optics or EMR-Tek to protect your eyes and brain from cortisoltriggering blue light.

Practice Nutritious Daily Body Movement Lack of movement, or improper movement, can lead to chronic pain, dysfunction, and stress. Instead of just focusing on exercise, think about how you move throughout the day in ways that support your body’s natural mechanics. Biomechanist Katy Bowman (NutritiousMovement.com) teaches strategies to help people integrate natural movement into their daily lives. One of her key recommendations is foot health and mobility:

Walk barefoot as much as possible and transition to minimalist shoes to strengthen foot muscles and improve balance. Since making this switch, I’ve been free of foot pain for years! Avoid thick, cushioned shoes that disconnect your nervous system from natural movement patterns. Unnatural footwear can weaken nerves, contribute to balance issues, and increase the risk of chronic pain and falls. If you are under the care of a Podiatrist, talk with them about these options. By being mindful of light exposure and movement patterns, you can take simple but powerful steps toward better health and well-being. Try making just one of these changes this week — your brain and body will thank you! For more information, call 901.624.0100 or visit Neurosource.net.

Lee Ann Foster, MS, LMT, specializes in epigenetic wellness coaching, frequency-specific microcurrent, and somatic massage therapy to help people with self-regulation trauma transformation and pain management.

LIVING WELL By Shermita Mitchell, OD

A Closer Look at Women’s Vision: The Hidden Role of Hormones

Hormonal changes have also been linked to cataract development. A cataract is a natural age-related clouding of the lens, often described as looking through a dirty windshield. While cataracts are the leading cause of blindness globally, studies show a higher incidence in women — particularly after menopause — suggesting that declining estrogen levels may play a role. Estrogen is also thought to have a protective effect on the optic nerve in glaucoma. Postmenopausal women show a higher incidence of glaucoma and increased intraocular pressure (IOP) compared to premenopausal women of the same age. Glaucoma is a progressive, neurodegenerative disease that affects the optic nerve, leading to gradual loss of peripheral vision and, potentially, blindness. While elevated IOP is common in glaucoma, it is not necessary for diagnosis. Though there is no cure, disease progression can be slowed with IOP-lowering treatments, such as eye drops or surgery. Family history is also an important risk factor, as the disease can be hereditary. About 60% of glaucoma patients are women; therefore, those with a family history should be especially proactive with regular eye exams. Hormones are powerful regulators of the body and have a profound impact on various systems — including the eyes. Research has shown connections between hormones and conditions such as dry eye syndrome, cataracts, glaucoma, and age-related macular degeneration. Estrogen and progesterone, in particular, have significant effects on the eyes, especially during life stages marked by hormonal fluctuations such as puberty, menstruation, pregnancy, and menopause. One of the most common hormone-related eye conditions is dry eye syndrome (DES), which affects women two to four times more often than men. Symptoms include burning, blurred vision, light sensitivity, and a gritty sensation. Hormonal changes — especially after menopause — can disrupt the tear film by affecting the meibomian and lacrimal glands, making postmenopausal women more prone to chronic dry eye. Pregnancy also brings about hormonal shifts that can temporarily affect vision. Elevated estrogen and progesterone levels can cause fluid retention, which thickens the cornea and alters its shape. This may result in temporary changes in vision, usually resolving after childbirth.

Emerging research also points to a connection between hormonal changes and age-related macular degeneration (AMD) — a progressive disease that affects central vision. AMD can be associated with aging, smoking, obesity, high cholesterol, hypertension, and atherosclerosis. Although gender is not typically considered a primary risk factor, some studies suggest that postmenopausal women may be at increased risk. The potential role of estrogen in reducing oxidative stress may be crucial in understanding its link to AMD, as oxidative stress is a key factor in the development of this condition. These findings highlight the importance of monitoring eye health during all phases of life. Hormones play a significant and multifaceted role in eye health, with pronounced effects during menstruation, pregnancy, and menopause. Annual comprehensive eye exams with dilation are essential for early detection and prevention of vision-threatening conditions — especially those linked to hormonal changes and aging. For more information, call Eye Specialty Group at 901.685.2200 or visit Eyespecialtygroup.com.

Shermita Mitchell, OD, is a board-certified optometrist with a passion for educating patients on the connection between systemic health and vision. She specializes in comprehensive eye and ocular disease management. Dr. Mitchell sees patients at all Eye Specialty Group locations, including Collierville, Memphis, and Southaven.

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COUNT ON EACH OTHER

Join the 1,000,000 Pound Movement There’s incredible power when we come together. More than one-third of our community is at higher risk of life-threatening conditions due to obesity. Whether you want to lose some extra weight, try healthier recipes or live a more active lifestyle, Healthier 901 is here to help. Join us in the 1,000,000-pound challenge and help build a healthier Mid-South. Download our free wellness app to track your progress, find events, access discounts and more – all at no cost.

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LIVING WELL By Shlomit Ovadia

Hormone Therapy That Works For generations, people have been told to “just deal” with the many uncomfortable hormonal side effects that come with menopause and andropause. The hot flashes, low libido, and energy, poor sleep, and unwanted weight gain are all part of aging, right?

Martina Ashmore

Not necessarily. Laser Aesthetics Body & Wellness in Cordova is here to flip the script. Having introduced bioidentical hormone replacement therapy to their business model in 2015, owner and Nurse Practitioner Martina Ashmore is helping men and women look and feel their best through personalized treatment plans.

Bioidentical hormone replacement therapy uses lab-made hormones that are identical to the ones in your body to increase levels of estrogen, progesterone, and testosterone, something that diminishes as our bodies move through the aging process. This natural process can cause uncomfortable symptoms in both men and women, affecting their quality of life. At Laser Aesthetics Body & Wellness, Martina and her team exclusively use Biote pellets as their choice of hormone therapy over creams. “It gives a steady release, and we can monitor and adjust it accordingly, and the absorption is consistent,” she explains. People experiencing brain fog, mood swings, or other disturbances due to hormonal imbalances are excellent candidates for the treatment. It all starts with an office consultation where Martina and her team will run a comprehensive panel of blood work to evaluate eligibility for Biote hormone therapy, ensuring optimal results. Analyzing these results, the team creates a personalized treatment plan, monitors progress, and adjusts dosages as needed. “Based on that, we will create a specific plan,” Martina explains. “One month later, they will return for additional blood work to compare to their previous baseline levels.” The pellets are about the size of a grain of rice. They are typically administered in the upper hip or buttocks using local anesthesia and a small incision during a simple office procedure with zero downtime. “You don’t feel the pellets,” she adds. 18

Depending on the patient’s needs, Martina may often insert two or three pellets per visit every three or six months for women and men, respectively. The pellets can contain varying amounts of estradiol and testosterone, and the progesterone is taken at night in capsules, supporting the patient's sleep patterns. “Pellets have gotten a bad rep because practitioners were treating with higher doses than necessary, especially with testosterone to females. As someone who trains other providers, I always say to start low and slow and then gradually increase or decrease over time. It might take a few visits to reach optimal levels, but you don’t want to oversaturate those receptors,” she postulates. As a faith-based business, Laser Aesthetics Body & Wellness is guided by intentionality, integrity, and a culture of joy and spirit. “That’s what our patients feel when they come in — that we care,” she explains when referring to the VIP experience. “I want my patients to look and feel their best so they can go out and be confident. We do that here by leveling out hormones and pairing them with our other services,” which include GLP-1 weight loss, laser aesthetics, Botox, fillers, and other treatments. Martina feels particularly passionate about treating menopausal women. “It changes their lives. They look and feel better, can build muscle, and have energy. I often hear from their husbands, ‘I got my wife back.’” For more information visit laserbodywellness.com or call 901.388.8777. Instagram: @laser_aesthetics

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LIVING WELL By Deirdre James, MD

Protect your bones, muscles, and joints during menopause! Screening leads to proper treatment. We usually start with lifestyle changes, and sometimes, that is all you need. Aim for 1,200 mg of calcium and 800-1,000 IU of vitamin D daily from diet, supplements, or both. Eat plenty of protein, like protein bars and shakes, and avoid smoking and excessive alcohol use. Collagen supplements can help with joint health. Weight-bearing exercises like walking, jogging, and stair climbing help build stronger bones, and resistance training with weights or bands improves muscle strength. Core exercises enhance balance, and yoga is great for flexibility. I encourage women to bank as much bone and muscle as possible in their 20s and 30s, but it’s never too late! Think of perimenopause as a call to action. It’s a window of opportunity to improve bone and muscle health through diet and exercise. I also encourage women to address their fall risk. Remove clutter and tripping hazards like loose rugs, cords, etc., and have enough lighting to see where you’re going.

Healthy bones, muscles, and joints are essential for an active life, but during menopause, it gets harder to maintain strength. As an endocrinologist, I treat conditions related to hormonal imbalances. While menopause is a natural stage of life, it does impact your hormones. Specifically, estrogen levels drop. Less estrogen can cause bones to become more porous, muscle mass to decline, and tendons to lose elasticity. There’s a name for it: Musculoskeletal Syndrome of Menopause. It raises your risk of fractures and can cause joint pain, poor mobility, and muscle weakness. All those things can keep you from doing what you want – so don’t ignore it! Proper care starts with screening.

When lifestyle changes aren’t sufficient, medications and other treatments can help. The most common option is medication to slow bone loss. For severe osteoporosis and fracture risk, there are medications to promote bone formation. Still, some of them can only be taken for a limited time and aren’t appropriate for patients with a high risk of stroke or heart disease. I also talk to patients about hormone therapy. It isn’t approved as a first-line treatment for bone loss, but patients who are prescribed hormone therapy for other menopause symptoms, like hot flashes, may also see a benefit to their bone health. For musculoskeletal pain, treatment options include acupuncture and physical therapy, and over-the-counter pain medications can provide symptom relief.

For bone density, a DEXA scan is recommended for women over age 65 and high-risk younger women. It’s quick, easy, and non-invasive, and it helps diagnose osteopenia and osteoporosis.

The bottom line is that finding a provider who will discuss your options is important.

For muscle mass, we can use questionnaires, gait speed analysis, and CT and MRI to see where you stand.

When you bring up menopause symptoms, you should feel validated. It could be related to your hormone levels, and we can help!

Deirdre James, MD, is an endocrinologist at Regional One Health. For appointments, call 901.545.6969. Visit Regionalonehealth.org/womens-services/menopause-care for more information.

LIVING WELL By Shubi Shakti, MD

Self-Compassion:

The Cornerstone of Mental Wellness I have had the privilege of working as a Board Certified Psychiatrist and Addiction Medicine physician in Memphis for more than fifteen years. As I reflect on May being Mental Health Awareness month, I consider that the single most important idea to convey in this article is the importance of practicing loving compassion towards oneself. Selfcompassion is the cornerstone of mental wellness and thriving. In a post-pandemic world with ongoing geo-political strife, community violence, and our own interpersonal psychosocial stressors, we often struggle in silence with symptoms such as depression, anxiety, panic, sleep disturbance, inattentiveness, over-consumption of alcohol, food, or other signs suggesting a lack of neurobiological health. The last five years have been full of challenges and psycho-spiritually traumatizing times. In my clinical work, I see individuals with these symptoms now more than ever. Unfortunately, mental illness is also often misperceived and stigmatized. There is an ‘other-ness’ when we think of mental illness, as though this is a disease that occurs to individuals ‘out there.’ The reality is that per the NIMH, one in five Americans struggle with mental illness annually. Psychiatric diagnosis and symptoms are something to contend with right here, in our backyards, at work, in our schools, in our religious communities, in our circle of dear friends, and in our families. Despite social media posts, which often are laden with positivity, the reality is that many individuals find themselves or a loved one in dark moments wondering, “Why am I feeling this way…?” or “What is wrong with me?” Suffering is a universal human experience, and when faced with those inevitable dark moments, I urge us all to consider momentarily pausing our inner critics. Suppose we can simply suspend judgment for a few seconds, making space for grace towards oneself. In that case, we can begin to do the important work of examining our pain, seeking out professional help, and eventually healing into a more empowered self. A self that has suffered, endured, and grown not simply in spite of the struggle but often because of the struggle.

Memphians are resilient. We are a city characterized by grit and grind. As we continue to grind through our individual trials and tribulations, I urge us to consider the importance of awareness surrounding our own mental health. Let us remember to extend ourselves kindness by slowing down to watch the sunset over the Mississippi or relish the taste of barbecue on a hot summer night. Let us remember when we feel most vulnerable to have the courage to ask for assistance. Let us remember when we feel utterly alone to extend a hand for help. Though it is far from perfect, all we have is each other, and that may be all we need. A city that is known for the Blues knows how to alchemize it into the soul.

Shubi Shakti, MD, Board Certified in Psychiatry, Addiction Medicine, and a certified Psychedelic Assisted Psychotherapist by UC Berkeley, is the Medical Director and founder of Blues & Soul Psychiatry, a multidisciplinary mental health treatment clinic with physicians, nurse practitioners, Licensed Social Workers, Licensed Counselors, a program for veterans and a ketamine/esketamine program. For more information or to make an appointment, visit Bluesandsoulpsychiatry.com or call 901.315.9699.

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A DV ERTORIAL

SAY GOODBYE TO KNEE PAIN WITH GENICULATE ARTERY EMBOLIZATION Knee pain from osteoarthritis can make everyday activities feel impossible. Walking, climbing stairs, or even standing for a few minutes can become a challenge. Osteoarthritis is the most common type of arthritis, affecting millions of Americans. It happens when the cartilage in the knee wears down over time, causing pain, swelling, and stiffness. While treatments like steroid or hyaluronic acid injections can help, these options don’t always provide lasting relief. Fortunately, there’s a new, minimally invasive procedure available: Geniculate Artery Embolization (GAE).

What Is Geniculate Artery Embolization (GAE)? GAE is a cutting-edge, non-surgical procedure designed to reduce knee pain caused by osteoarthritis. The pain from osteoarthritis isn’t just from bone-on-bone contact; inflammation plays a big role. The geniculate arteries, which supply blood to the knee, often become inflamed, increasing pain and discomfort. GAE works by reducing blood flow to these inflamed areas, which helps decrease pain and improve function.

During the procedure, a small catheter is inserted into an artery, usually in the upper thigh. Using advanced imaging, tiny particles are delivered to block off the inflamed blood vessels, reducing inflammation and pain. The entire procedure typically takes about an hour and requires only local anesthesia with mild sedation. Patients remain comfortable throughout the process.

Fast, Comfortable Recovery After GAE, patients are monitored for a short time before going home the same day. Recovery is usually quick, with most patients experiencing noticeable pain relief within a few weeks. Some people feel better in as little as two weeks, while others may take a few months to experience the full benefits. The results of GAE can last up to two years, providing a much-needed break from chronic pain. Patients should avoid strenuous activity for the first week, but light walking is encouraged to promote healing. Overthe-counter medications can help manage any mild discomfort. Most patients return to normal activities within a few days.

A Bridge to Knee Replacement GAE is a great option for patients who have tried injections without success and are not ready for, or cannot have, knee replacement surgery. It can also serve as a bridge, providing relief until surgery is necessary. If steroid or hyaluronic acid injections no longer work for you, GAE could offer a new path to less pain and more movement.

Why Choose Zenith Vascular & Fibroid Center? At Zenith Vascular & Fibroid Center, we perform GAE in our state-of-the-art, onestory facility, conveniently located with free parking just steps from the entrance. Our expert physicians and compassionate staff prioritize patient comfort and care, ensuring a smooth, stress-free experience from consultation to recovery. If knee pain has been holding you back, it’s time to explore a new solution. Call Zenith Vascular & Fibroid Center today to learn more about Geniculate Artery Embolization and find out if this innovative procedure is right for you. Relief is possible – let us help you take the first step toward a more active, pain-free life.

Meet Our Physicians: Dr. Majors & Dr. Zeni Dr. Jacqueline Ann Majors and Dr. Phillip T. Zeni, Jr. bring years of specialized expertise to Zenith Vascular & Fibroid Center. Both physicians are highly skilled in endovascular treatments for knee pain, limb salvage, and peripheral artery disease. Dr. Majors is a board-certified vascular surgeon with extensive experience in advanced vascular procedures and a dedication to delivering exceptional patient outcomes. Dr. Zeni is a board-certified interventional radiologist with expertise in minimally invasive treatments for fibroids, PAD, and osteoarthritis. Together, they lead a team known for both technical excellence and compassionate, patient-centered care in a state-of-the-art outpatient setting.

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FIT MEMPHIS

By Maya Smith Photo by Tindall Stephens

FIT MEMPHIS

BRINGING FITNESS TO THE CLASSROOM Three years ago, Lauren Mueller was challenged to share one of her passions with her students at Crosstown High School through a hands-on learning class. Mueller, a writing teacher and coordinator of the school’s APEX program, a space for students to explore interests outside of traditional learning, took the opportunity to bring her love for wellness into the classroom. Prioritizing her physical and mental well-being, Mueller wanted to share that mindset with her students, so she created a Women’s Wellness class. One day of the week was dedicated to socioemotional health, and two days to movement. On those days, her goal was for the students to try many different movements to help them discover how they like to move their bodies.

believes all students could benefit physically, mentally, and emotionally from more movement. “There’s something powerful about moving your body,” Mueller says. “Whether going on a walk, lifting weights, or whatever your choice is, movement will always help you feel better. Those endorphins are incredible.” They also reap social benefits. "Fitness creates community," Mueller says. “I see that in the kids I run into at the Y, usually in small groups lifting weights or walking and talking,” she says. “I’ve watched kids from very different racial and economic backgrounds become friends because they like doing Pilates together.”

“People often say they wouldn’t be good at something or wouldn’t like it, but maybe it’s just because they never tried it,” Mueller says. “Maybe you haven’t felt what you can do.” She taught students the basics of exercises like weightlifting, high-intensity interval training, Pilates, and yoga. They also got to take field trips to local gyms to dabble in specialty fitness like boxing and self-defense. Mueller says it’s important for teenagers to get in the habit of doing consistent movement. “It sets them up for it to be a lifelong habit if they begin to explore it now,” she says. “That’s my biggest hope for them. Because if they could experience what exercise feels like and see what they enjoy now, they can do it for the rest of their lives.” Throughout the semester, that’s precisely what she noticed — students beginning to embrace movement and making it a habit in their own lives. She watched students grow comfortable enough to go to the gym independently while other students gained the confidence to try out for a sport. One student, after experiencing the stressreducing benefits of working out, even started a fitness club for her peers to help squash girl drama. “It's really sweet for me as a teacher to have this outlet to share something I love with my students,” Mueller says. “Now I get to watch them latch onto that and find what that means in their own lives.” As more students want to get involved in movement-based classes, Mueller hopes to match the demand because she

FIT MEMPHIS

By Zoe Harrison Photo by Tindall Stephens

FIT MEMPHIS

DANCING FOR A FIT & FUN LIFE Kris Stewart, 60, spent much of her life as a self-proclaimed couch potato. She was never drawn to athletic pursuits nor expected to be involved in any fitness community. This mindset changed nearly 15 years ago when Kris’s church initiated a Zumba class in 2010. She decided it could be fun to try, not because of her desire to exercise but because of her love for music, singing, dancing, and socializing at Kirby Woods Baptist Church. Kris went off and on for the next couple of years until a new Zumba teacher joined, whose upbeat and energetic nature kept Kris coming back consistently. One pivotal day in class, the instructor asked if any students wanted to come up and teach a song with her. When no one volunteered, she pointed at Kris and asked her to try it. Though nervous, Kris instantly had a blast bringing the energy to the class as an instructor and was encouraged to go through training to begin teaching regularly. “I'm never going to be the best dancer or the most technically correct, but I want to make you smile, laugh, and come back. The exercise is a bonus,” Kris says of her teaching style. By May of 2024, Kris had been teaching Zumba for 13 years. She was teaching classes three days a week, working out at the gym with her trainer, Todd Hinton, at Fit Three Nine training, and feeling great about her improved activity level and strength. However, as she approached 60 and was experiencing menopause, Kris realized that though she felt healthy, she did not think that her body looked fit. “I had been putting on weight gradually, and it kept inching up until I was

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about 50 pounds overweight,” Kris remembers. Feeling overwhelmed by tracking her hormones, macronutrients, calorie consumption, and exercise, Kris knew she wanted to get a handle on her weight but felt overwhelmed by the thought of starting another diet. Around this time, Kris had become inspired by stories of how GLP-1 medications had been changing the lives of some of her acquaintances, and she began researching to learn more. Despite how helpful the medications seemed, Kris recognized the sharp stigma against them and was afraid of being embarrassed by taking them or judged by others. After consulting with friends and her trainer, Todd, Kris felt motivated to give GLP-1s a try and has not looked back. Kris has now lost nearly 50 pounds and has never been happier. “I realized how much control my eating habits had over my life. I was a stress eater and suffered from a lot of food noise, which have now been completely resolved,” Kris says. She receives her medication at A Beautiful You Medical Spa here in Memphis and praises the support and encouragement from their knowledgeable staff. Kris’s most significant takeaway from her health and fitness journey is that it is never too late to start. “I went from being sedentary most of my life to feeling the best I ever have at age 60. Find an activity you love and a supportive community, and you will keep coming back!” Try Kris’s women’s only Zumba class at Kirby Woods Baptist Church every Tuesday at 6 p.m.

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FIT MEMPHIS

By Beth Wilson Photo by Justin Fox Burks

FIT MEMPHIS

CONNECTING WITH RUNNING, COMMUNIT Y & PURPOSE For many, running begins as a form of exercise. For some, it evolves into a lifelong passion that influences personal growth and professional direction. That’s the case for one local runner and event professional whose journey started on the trails of Shelby Farms Park and eventually brought her back to the Park in a new, impactful role: Event Manager.

Running also taught Courtney how to push through challenges — which translates to training and event planning. “When a run gets tough, I break it down into smaller goals — for example, making it to the next mile or the next landmark. That mindset helps in my work, too. Events are complex, but taking them step-by-step makes them achievable.”

Courtney Blackburn’s love for running took root in high school, where she competed in track and cross country, often training at Shelby Farms Park. “Those early experiences sparked a love for the sport,” she says. “I’ve continued to run in half marathons and even a full marathon. Running became a passion, and it's been a big part of my life ever since.”

Her professional philosophy blends creativity with logistics. “Balancing both is key,” she says. “Creativity lets us design meaningful experiences, while logistics ensure everything flows smoothly. I always keep the community’s needs in mind when planning.”

For Courtney, running is about more than miles and medals — it’s about connection. “Running, to me, is more than just fitness. It’s a way to connect with myself and others. It’s a community-driven activity,” she explains. That sense of community has come full circle as she now channels that passion into planning outdoor events at the very place where her journey began. In her role, Courtney oversees fitness events and wellness programming that bring the community together in meaningful ways. “My background in sports management and my love for the event industry made this role feel like a perfect fit,” she shares. “I get to help create experiences that promote health and joy while bringing people outdoors.” Shelby Farms Park is one of the country’s largest urban parks, and at the heart of its fitness offerings is the Shelby Farms Greenline — a scenic trail connecting people, neighborhoods, and wellness opportunities. As the Greenline celebrates its 15th anniversary this year, she reflects on its evolution. “It’s been such a transformative space for our community. It promotes active living and brings people together through movement. I use it personally and am proud of the events we organize to showcase it.” One such event is the Buffalo Run 5K + 15K, a signature race that takes runners through the heart of the Park and celebrates the spirit of fitness and togetherness. “Planning races like this comes naturally, because I understand what runners want or are looking for,” she says. “From route planning to community engagement, my experience helps shape each detail.”

One of Courtney’s proudest contributions is the Get Outside Fitness initiative: free fitness classes open to all, including yoga, HIIT, Pilates, Zumba, and more. “These classes are for every fitness level and are designed to be inclusive. It’s important to us that everyone feels welcome and empowered to move their body.” Inclusivity and accessibility are core to every event Courtney plans. “We want to make sure our trails, venues, and programs are accessible to all. Fitness should be fun and available to everyone, no matter their ability or experience.” When asked what advice she’d offer aspiring runners or event planners, her response is warm and wise: “For runners, start slow and celebrate small wins. Don’t compare your journey to others. And for event planners, stay organized, listen to your community, and stay flexible. Volunteering at events is one of the best ways to get started. We’re always looking for volunteers, especially for the Buffalo Run in June!” As Courtney looks toward the future, her personal and professional goals align — to grow, lead, and uplift others through movement and meaningful experiences. “I want to make sure every event we create is impactful and brings people together,” she says. “And personally, I’m continuing to invest in my fitness journey so I can better lead and support my community.” In the long run, Courtney’s vision is simple yet powerful. “I hope Shelby Farms Park feels like a second home for people, where they can move, recharge, and connect. Whether running a race, joining a class, or simply walking, I want everyone to feel like they belong here.” To register for the upcoming Buffalo Run visit Shelbyfarmspark.org.

FIT MEMPHIS

By Zoe Harrison Photo by Tindall Stephens

FIT MEMPHIS

Twisting Tradition: A Ballet Dancer’s Push for Health and Representation Maya Hawkins, 28, has no memory of her life before ballet. A hyper and energetic toddler, Maya’s parents brought her to Ballet Memphis at three for their children’s ballet class. As a shy and reserved child, Maya immediately treasured the fact that in ballet, she could express herself through movement rather than words. She joined the Collage Dance Corps in high school, where she trained until graduation. She then moved to Philadelphia to study at the School of Pennsylvania Ballet. She then trained with the Cincinnati Ballet and Washington Ballet, then danced as a company artist with the Charlottesville Ballet in Virginia for three seasons. Maya then returned to Memphis in 2020 for the opportunity to dance with Collage Dance Memphis in 2020. “The Ballet world is very competitive, especially for women. We usually have to go where we are offered. I am fortunate to have come back and dance with Collage Dance Memphis, an organization instrumental in my growth as a young artist,” Maya says. Having practiced in many environments, Maya has seen some of the negative stereotypes associated with the ballet community — primarily unspoken discrimination or favoritism based on aesthetics like weight and skin color. “I am proud to be part of a new generation of leaders making strides to move past the old school ideals and focus purely on skills rather than appearance.” Maya is proud that, through her work with Collage Dance Memphis, she can show the Memphis community that diversity is welcomed in dance.

Dance, particularly ballet, has a reputation for encouraging restriction and intensity — doing whatever it takes to maintain a particular physique. Maya, however, is passionate about remaining healthy and strong and giving her body adequate fuel and rest to prevent overuse injuries or malnutrition. In her typical schedule as a full-time company dancer, Maya is at the Collage Dance studio all day Monday through Friday, training and practicing for upcoming performances. During her off time, Maya sees a chiropractor for injury prevention and practices hot yoga, Pilates, and strength training to remain strong and pain-free. She focuses on eating a balanced but unrestricted diet to fuel her body for rigorous daily activity and to keep her mind sharp. Maya hopes to continue dancing as long as possible and plans to do all she can to prioritize her health and full-body wellness. She has recently completed Pilates teacher certification and will begin teaching Pilates at Ballet Memphis this summer. “I am passionate about helping dancers and non-dancers strengthen their bodies for a pain-free life,” Maya says. Learn more about Collage Dance Memphis and their upcoming performances at Collagedance.org, and stay tuned for Maya’s Pilates classes at Ballet Memphis, Balletmemphis.org/pilates.

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FIT MEMPHIS

By Zoe Harrison Photo by Tindall Stephens

FIT MEMPHIS

Moms Find More than Muscle at CrossFit SOPO When Miriam Fruitt, 36, left her career in nursing to raise her three young children, she knew she was making the right decision but still found herself craving consistent, adult, social interaction. Miriam had always maintained her fitness through running and some sporadic group fitness classes, but thought joining a new fitness community could connect her with others in her Germantown community. Her husband encouraged her to try CrossFit at SOPO Germantown. Growing up with a cheerleading and gymnastics background, he suggested that the transition to CrossFit would suit her skills. Despite her nerves, Miriam was up for the challenge. SOPO CrossFit instantly welcomed Miriam, and she fell in love with the training structure and community encouragement. After three C-sections, Miriam’s goal was to feel strong and confident in her body again, and she began seeing positive results from CrossFit training almost immediately. “I learned how to train, how to eat for performance, and how to challenge myself to be the best I could be. It changed my life, confidence, and calling,” Miriam remembers of her first few months at CrossFit. In a standard CrossFit workout, the group will warm up together and then start on the prepared workout of the day, which can vary from strength and conditioning, main or accessory lifts, or some combination of these exercises. “The workouts are always changing, and there is always something new to learn or improve,” Miriam says. Soon, Miriam sought to bring the same encouragement and care to her community that she had received from her coaches and decided to pursue CrossFit Level 1 certification. She began coaching CrossFit at SOPO in Fall 2022. Miriam has since received Level 2 certification, continued group and personal training, and has begun hosting gymnastics skills clinics at SOPO Fitness. Her passion for SOPO has become her new career, as she now runs their social media and communications and helps with marketing and community event planning. Miriam’s favorite aspect of CrossFit has been learning that she is capable of lifting heavy weights, and she is passionate about sharing this with her female clients. “Many other moms like me say they want to feel strong but don’t want to look bulky. I love teaching them the truth about lifting, and how to escape the fear of lifting heavy,” Miriam says.

Aside from her training and encouraging clients, Miriam has loved seeing her children become interested in CrossFit. Because of the family-friendly environment at SOPO Fitness, parents often bring their kids to watch and hang out during classes, helping to lay an early foundation for the importance of health and fitness. “We get to model for them, and no matter what sports they are into, CrossFit can prepare you for anything.” Interested in trying CrossFit at SOPO Germantown? Reach out at SOPOFITNESS.com to enroll in a free trial class, and follow along on Instagram @sopogermantown for promotions and events!

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FIT MEMPHIS

By Amanda Tompkins Photo by Tindall Stephens

FIT MEMPHIS

A SISTERHOOD IN SCRUBS: Balancing Motherhood & Medicine

Ashley Dowdy, PA-C (pictured left), a physician's assistant, and Kristen Hayes, DNP, FNP-C (pictured right) at West Cancer Center’s Margaret West Comprehensive Breast Center have dedicated their careers to supporting women and mothers along very personal medical journeys. The two women crossed paths in a way that would shape their professional lives and a genuine personal bond that has fortified their team approach to helping their patients. Ashley was a new PA in her late 20s working in a cardiology practice when she noticed a suspicious lump and found herself as a patient at Margaret West Comprehensive Breast Center. She was awaiting biopsy results when the Breast Center called with delightful news — not only was the lump benign, but they also shared that they were looking for a new PA. She interviewed for the job, and the rest is history. Three years later, Ashley met Kristen, a former pediatric nurse at St. Jude who returned to school to become a nurse practitioner. While on rotation at Margaret West, Kristen fell in love with the work. Her mother had battled breast cancer, and knowing she was also high-risk made the experience deeply personal; she joined the team immediately after finishing her degree. What started as a preceptorship blossomed into a powerful friendship and professional alliance rooted in shared values, mutual respect, and a passion for patient care. Kristen states, “Many women find out they are high-risk but ask, ‘But now what do I do?’” In response, she helped create a High-Risk Breast Clinic focused on screening and cancer prevention, while educating patients and encouraging them to be proactive in their health journey.

Ashley shares, “I love working in breast surgical oncology. There is an art to taking care of breast cancer patients; a lot of it is emotional support, and I value being able to share my own experience to help them.” Kristen, mother of three, and Ashley, mother of two, each balance full-time work at a comprehensive breast center practice alongside motherhood and their personal health maintenance. Kristen states, “I love what I do; it makes me want to get up every day, and it’s important that my kids see that.” They share a deep commitment to health and fitness for themselves and as an example to their children and patients. Whether it’s squeezing in a lunch break walk around the office, attending Pilates at Club Pilates in Collierville, or maintaining a healthy diet by utilizing a local healthy meal service, Ashley and Kristen see wellness as both a personal priority and a professional responsibility. This mindset has helped them support each other through the inevitable ups and downs of life and has also influenced how they care for patients. They help women facing breast cancer feel safe, empowered, and never judged with their confidence and a maternal, nurturing grace. Margaret West Comprehensive Breast Center is located in Germantown, TN, and has another screening center on Park Avenue. Kristen and Ashley are joined by three surgical oncologists and two breast-specific radiologists, along with a full spectrum of breast care in partnership with West Cancer Center’s multidisciplinary team. The Breast Center accepts all major insurance carriers and is available for annual mammograms, second opinions, and high-risk surveillance services. For more information, please call 901.692.9600 or visit Margaretwestbreastcenter.com. 37

GIF T G UIDE

Celebrate Her Strength: Mother’s Day Picks for Wellness & Self-Care

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Mother’s Day Spa Treat! Give the gift of glowing skin this Mother’s Day. Purchase a gift card of $200 or more for Skin & Laser Services, and we’ll add an extra 10% on us to your total! The more you give, the more she gets. Offer valid for Skin and Laser Services only. Exp 5/11/25 McDonald Murrmann 360° / Mmcwh360.com / 901. 752.4000

GIF T G UIDE

Pamper Mom with the Gift of Confidence Body Bliss Duo – $750 ($300 savings!) Includes One Lipo Dissolve Treatment + Three Body Contouring Sessions The perfect combo to help Mom feel refreshed and radiant. Wrinkle Relaxer – $10/unit (Minimum 25 units) Royalty Wellness Spa / Royaltywellnessspa.com / 901.410.8905

Mother’s Day Glow-Up Special Give Mom (or yourself!) the ultimate gift of radiant, youthful skin. Enjoy the powerful SkinPen + MOXI combo this May — your go-to treatment for collagen banking and skin rejuvenation — for just $700 all month. Restore Plastic Surgery & Aesthetics / Plasticsurgeryrestore.com / 901.682.4456

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GIF T G UIDE

Give Mom the Glow She Deserves! Treat her to the 3D Eye Radiance Cream Pro — a luxurious formula that brightens and firms tired eyes. Plus, receive a FREE 8-in-1 Bio Serum Pro and a Chic Travel Bag — the perfect trio for radiant, youthful skin on the go. It’s like microneedling in a bottle. De La Belle Wellness & Spa / Delabelle.net / 901.433.9024

Celebrate Mom with the Gift of Radiant Confidence! This Mother’s Day, treat the amazing women in your life to self-care they’ll truly love. SkinBody Gift Cards are perfect for every beauty and wellness need — from Botox and fillers to glow-boosting facials, microneedling, body treatments, and medical-grade skincare products. SkinBody Memphis / Skinbodymemphis.com / 901.474.7636

The Ultimate Glow-Up for Mom Give Mom the gift of radiant, refreshed skin with a luxurious one-hour customized DiamondGlow Facial. This high-performance treatment: – Exfoliates with a diamond-tip wand – Extracts impurities and dead skin – Infuses skin with TNS® serum to plump and firm – Includes LED light therapy to stimulate collagen – Perfect for all ages and skin types $250 Glo Medical Aesthetics / Glomedmemphis.com / 901.552.3461

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FIT MOMS

MOM STRENGTH This Mother’s Day, we’re shining a light on the unstoppable force of fit moms — women who prove that strength, dedication, and self-care are powerful tools for leading by example. Our “Fit Moms” feature celebrates mothers who prioritize their health not just for themselves, but their families and communities. They rise early, push through challenges, and show up every day with grit and grace. By making wellness a part of their lifestyle, they inspire those around them to do the same. These women don’t just juggle it all — they thrive, reminding us that the strongest foundation we can give our families starts with taking care of ourselves.

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FIT MOMS

AMBER CRADDICK , 31 THE EVERYDAY ENERGIZER Movement is her medicine, and her motivation is rooted in motherhood.

“WHEN YOU FEEL GOOD, YOU CAN BE A BETTER PARENT!”

By Lucy Modzelewski Photo by Tindall Stephens

FIT MOMS

FAMILY MATTERS: I have a 10-year-old daughter, Ainsley. My husband, Scott, and I have been married for almost two years, but he’s been a part of her life for six. He’s an amazing and supportive stepdad, and we’ve built such a solid little team. AN EVOLVING WORKOUT ROUTINE: My fitness routine has changed throughout the years, but now that I am working remotely, I’ve been working out at a couple of local gyms near home, where I also occasionally teach classes. I enjoy getting workouts in at The Yard as it provides a fullfacility gym, group fitness class, and additional amenities like saunas. I also enjoy taking classes at LiveFit, which offers a variety of class styles.

LEADING BY EXAMPLE: I was determined to feel more myself again after having my daughter. Growing up being active, you’re fixated on the physical aspect of fitness. Now, as a mom in my 30s, it’s about feeling my best physically and mentally. I move my body to feel good and stay active for my daughter. Once I started working out as a new mom, it felt so good and empowering that I wanted to help others reach their fitness goals. Now that my daughter is a bit older, I want to set a good example for her. She is now in cheerleading and realizes how important it is to build strength and stamina.

FINDING THE TIME AND THE CHILDCARE: My biggest challenges are time and childcare. When my daughter was younger, I looked for gyms with childcare. Now that she’s older, my husband and I will plan our workouts around each other at the gym, or I will work out at home with the equipment we have. Planning out when I can get my workout in that day ahead of time is always key, and some days, it may just be walking the dogs together. Wherever it fits into my day is when I am determined to get it done, even if it's just 20 or 30 minutes. Movement is medicine, and when you feel good, you can be a better parent!

STAYING FIT WITH THE FAM: Although my daughter doesn’t join us at the gym, she sees my husband and I anytime we are working out from home. She sees that we choose to prioritize our fitness and health, so she understands the importance of regular movement and eating healthy. Since she was young, she has been involved in sports and has played soccer for years. This was her first year cheerleading, so she always does handstands and flips around the house or jumps on her trampoline. I am glad she likes to stay active and hope I can set a good example for her.

REWRITING THE STORY WITH WELLNESS: Heart problems and other health issues run in my family, so any steps I can take to potentially prevent this for myself and my daughter I’m willing to do it. My goal is to maintain an active lifestyle to be my best self and hopefully provide longevity to my life to watch my daughter grow up!

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FIT MOMS

DERICKA TILLMAN, 34 THE GRIT & GRACE MOM Up before dawn and pouring into her faith, family, and fitness — Dericka does it all with heart, hustle, and unwavering purpose

FITNESS IS ABOUT MORE THAN JUST TODAY — IT’S ABOUT GENERATIONAL HEALTH, SETTING AN EXAMPLE, AND ENSURING THAT I’M STRONG AND CAPABLE FOR THE FUTURE I’M BUILDING.

By Lucy Modzelewski Photo by Tindall Stephens

FIT MOMS

A COHESIVE FAMILY UNIT: My family consists of my husband, Memphis T. Jordan; our two children, Virse, 5, and Lyric, 2, along with our honorary member for the past two years, Mrs. Jordan, who is 88 years young, and my sweet grandmother-in-love. And then there’s me, an entrepreneur, owner, and founder of Flawless&Brwn, an organic skincare brand. In addition to running my business, I'm an Associate of Economic Mobility for United Way of the Mid-South. I help connect individuals and families to the resources they need to improve their lives.

THE ETERNAL BALANCING ACT: My day starts early. I wake up at 4 a.m. to prioritize myself before pouring into others. From 5 to 7 a.m., I dedicate time to working out, including meditating, grounding myself, doing my devotional, and running and/or strength training. This time is essential because as soon as the house wakes up, my role shifts to serving others, which is a blessing. My time is split at home between running my business, caretaking, teaching, and managing household responsibilities.

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A DIVERSE FITNESS ROUTINE: My fitness routine is a mix of intentional movement, highlighted through shooting hoops, strength training, yoga, running, Pilates, and walking. I train at the YMCA and Kinetics Fitness with coach Kenny Fleming. I also run with the 901 Run Club.

IT’S NOT SELFISH. IT’S SELF-CARE: Outside of fitness, my favorite form of self-care is time with my self-care products, Flawless&Brwn. This brand was born out of my need for safe, organic skincare during the pandemic — a solution for myself and my son. What started as a necessity has become a ritual of healing, restoration, and self-care.

POWERED BY PURPOSE: My mental health was the biggest inspiration for prioritizing fitness as a mom. My husband encouraged me to prioritize it; over time, I’ve realized that fitness is a grounding point in my life. It’s a moment that belongs solely to me and something no one else can do for my body. As fulfilling as my roles as a wife, mother, caretaker, and entrepreneur are, I understand that true fulfillment starts from within —from God and myself.

TRAINING FOR LONGEVITY: I’ve always trained with longevity in mind, but since becoming a parent, my choices around how I eat, move, and train are more intentional. I want to be mobile, flexible, and resilient, ensuring I can keep up with my kids and fully participate in life’s physical moments. Beyond that, I think long-term. Fitness is about more than just today — it’s about generational health, setting an example, and ensuring that I’m strong and capable for the future I’m building.

ROOT TO RISE Shubi Shakti, MD Board Certified Psychiatrist Board Certified in Addiction Medicine UC Berkeley Certified in Psychedelic Assisted Psychotherapy

901-315-9699 bluesandsoulpsychiatry.com/spravato 47

FIT MOMS

LEXI OSORNO, 30: THE COMEBACK QUEEN After walking away from the 9–5 and navigating a tough postpartum journey, Lexi is rising stronger, bolder, and more intentional with fitness and motherhood fully intertwined.

“MORE THAN ANYTHING, I WANT TO SET A STRONG EXAMPLE FOR MY DAUGHTER AND SHOW HER THE IMPORTANCE OF TAKING CARE OF BOTH BODY AND MIND.”

By Lucy Modzelewski Photo by Tindall Stephens

FIT MOMS

MEET THE FAMILY: I have a daughter, Elliott, who is truly the light of my life. My husband and I have been married for four years, and he is currently a resident at UT Health. We stay busy balancing family life and his medical training, but we cherish our time together. A DAY IN THE LIFE: I'm a full-time mom who recently left my 9-5 to pursue business ownership, and I’m now the proud owner of The Spa Midtown. This new chapter has given me so much more freedom to be present for all of my daughter’s school and extracurricular activities, which means the world to me. Balancing motherhood and entrepreneurship is a challenge, but it’s also incredibly rewarding.

HURDLES AND HUSTLE: Exercise has always been my outlet. It helps me manage my mental health and stay grounded through life’s ups and downs. That being said, my postpartum journey was truly a struggle. Coming to terms with my new body was difficult, and I had to remind myself that it’s okay to look different. Every postpartum journey is unique, and it took time for me to embrace the changes and show myself grace. Now, I focus on feeling strong rather than “bouncing back.” Whether it’s boxing, a quick workout, or just staying active with my daughter, I find ways to keep moving while honoring my body where it is today. More than anything, I want to set a strong example for my daughter and show her the importance of taking care of both body and mind. MINI WORKOUT BUDDIES WELCOME: I am very conscious about getting outside and walking with my daughter. I also try to keep her active in some sport. She is currently playing soccer!

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BEYOND THE GYM, JUST FOR HER: Taking care of myself is so important, and nothing helps me reset like being outside. Fresh air, sunshine, and time with my animals always make me feel more relaxed and grounded. FROM ONE MOM TO ANOTHER: I used to feel so guilty when I would take an hour on the weekends to work out, but my husband reminded me that taking time for myself is okay. That really changed my perspective. When I care for myself, I show up as a better mom, wife, and business owner.

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FIT MOMS

MELISSA MEADOWS, 46: THE ZEN MATRIARCH Rooted, radiant, and real, Melissa’s yoga journey is about so much more than movement. She’s found peace, purpose, and power in her practice — and passes it on to her girls.

“I LOVE TO SEE A WOMAN WHO MAY HAVE LOST A LITTLE OF THEMSELVES TO MOTHERHOOD, A JOB, OR A RELATIONSHIP FIND THEMSELVES IN MOVEMENT.”

By Lucy Modzelewski Photo by Tindall Stephens

FIT MOMS

Find Your Inner BadAss!

HEAD OF THE GIRL GANG: I have three daughters. Emma, a senior at Mississippi State, will be headed to the University of Georgia in May for Graduate School. Hannah is a sophomore at the University of Memphis pursuing a degree in Psychology. Reese is a high school sophomore involved in sports journalism and reporting at Bartlett High School. All three were involved in club and school soccer, which has kept us extremely busy over the years.

FINDING HERSELF THROUGH YOGA: When I moved to Memphis 18 years ago, I worked outside the home full-time for about six years. With three little ones and extended family living hours away, we felt the need for me to be home. During that time, my youngest was diagnosed with epilepsy, and then my middle daughter received the same diagnosis. During that difficult time, I found yoga at the Jewish Community Center. Being a full-time mom was challenging, and I think I had lost a little of myself, my sense of being, and my spark. I fell in love with the ritual of yoga, and it became a great way to decompress. In 2016, I discovered heated power flow yoga at Hot Yoga Plus, and something just clicked. I dove into teacher training, and I have been teaching ever since. HYP is my happy place, and I love teaching my clients about the mind, body, and spirit connection through the practice of yoga.

FROM CHASING SKINNY TO CHOOSING STRONG: I think my generation was obsessed with being thin. I have worked through a lot of disordered eating and body dysmorphia, and as a mom of girls, I think it is important for them to see me exercise but not obsess over weight and ridiculous body standards. My number one priority is strength. I will move my body as long as possible because movement is medicine.

MAKING THE TIME: Time is precious for a mom—life is so busy with school, sports, etc. Being an instructor can also impact me because I spend so much time pouring into others that I can leave too little time for my personal yoga/ pilates practice. So, I have to be diligent about scheduling time for myself, sticking to my rule of physical movement five times a week.

FINDING HER FLOW AND PEOPLE: Finding yoga was a pivotal point in my life. It was a healthy outlet for a busy, struggling mom like me. It also gave me a community of likeminded teachers, yogis, fellow moms, and clients. My core group of yogis is always women, and I love to see a woman who may have lost a little of themselves to motherhood, a job, or a relationship find themselves in movement. We have all grown so much together over the years, and they have been the best cheerleaders for my daughters. My girls have a big group of yogis, turned family, looking out for and supporting them.

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FIT MOMS

MORGAN PATTISON, 38 THE CREATIVE CHARGER By day, she’s shaping young minds and finding her power in early morning workouts. Artistic, energetic, and always in motion, Morgan brings color and drive to everything she does.

WHEN I HAD CHILDREN, MY MINDSET BEGAN TO CHANGE, AND I BECAME DETERMINED TO BREAK THE GENERATIONAL TRAUMA THAT MOMS HAVE CARRIED REGARDING WEIGHT AND DIET.”

By Lucy Modzelewski Photo by Tindall Stephens

FIT MOMS

MEET THE FAMILY: My family consists of me, my husband, Brendan, and our two children, Ellie (nine) and Jude (eight). We are at the fun age where we see our children explore their possible gifts and talents: Ellie is a budding new runner for her school, and Jude is our basketball player. The best part of our entire family's week is Friday when the kids hang out with their grandmother, and Brendan and I can sneak off to do a yoga class and grab dinner.

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TEACHING TINY ARTISTS: I am the Lower School Artist in Residence at St. George's Independent School, working with students between ages three and 11. I love my job; it is so fun and fulfilling getting to teach children art and share my experience as a practicing artist with my students.

INSPIRED BY SOBRIETY: While fitness has always been a part of my life, my relationship with it blossomed when I decided to quit drinking in 2021 to give my best self to my family. I had to develop healthy coping mechanisms, which meant building strong daily routines that I still maintain to this day. Fitness became a sacred time for self-care, a way to honor my body and process frustrations. Before quitting drinking, I exercised to achieve a certain appearance. Today, I move my body as a reminder of the strength I bring to the gym, my children, and my husband.

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THE SUNRISE HUSTLER: On average, I exercise about five times a week. My alarm clock goes off at 4:30 a.m., and by 5 a.m., I'm lifting weights in our home gym. Occasionally, when I want to lift heavier weights, I go to the Germantown Athletic Club. My husband and I also try to squeeze in 'yoga dates' where we take a class at SANA Yoga on Friday evenings before grabbing a bite to eat. GOALS THAT GROW WITH HER: Before kids, I believed fitness needed to be intense to be effective, viewing fitness as something I needed to do to look a certain way. When I had children, my mindset began to change, and I became determined to break the generational trauma that moms have carried regarding weight and diet. My husband and I both try very hard to show our children how to have a positive relationship with diet and exercise, with the hope that they can grow up and use these things as tools for healthy living rather than some form of intense punishment for their bodies to achieve a particular look.

FROM ONE MOM TO ANOTHER: Be kind to yourself! I used to work with a music teacher who always said, 'You have to take care of your number one player, and that is you.' If you don’t make it to that workout class, there’s always tomorrow. Don’t feel guilty on your birthday if you eat cake! It’s not worth it. If you can reframe your mind to understand that all bodies look different, every person thrives differently, and that healthy can look different, you are doing the work!

FIND YOUR PASSION. FIND YOUR Y. ymcamemphis.org

COACH’S CORNER By Dale Sanford, Performance Coach

UNLOCKING HEALTH: THE BENEFITS OF VO2 MAX TRAINING FOR THE AVERAGE PERSON

When we hear the term VO2 max, most of us picture elite athletes pounding the pavement or cyclists grinding up steep alpine climbs. But the truth is, VO2 max training isn’t just for the pros — it’s one of the most effective ways for the average person to improve overall health, energy levels, and quality of life. Studies have shown that VO2 max is one of the strongest predictors of longevity (along with grip strength, go figure). People with higher VO2 max scores tend to live longer, healthier lives. That’s because cardiovascular fitness plays a central role in preventing agerelated diseases and maintaining independence as we age.

WHAT IS VO2 MAX, ANYWAY? VO2 max stands for “maximal oxygen uptake.” It measures how efficiently your body can use oxygen during intense exercise. Essentially, it’s an indicator of your cardiovascular fitness. The higher your VO2 max, the better your body is at transporting and utilizing oxygen — meaning your heart, lungs, and muscles are working more efficiently. While VO2 max levels vary from person to person based on age, genetics, and activity level, nearly everyone can improve their

number through targeted training. And the benefits go far beyond just running faster or cranking out endless watts on the bike.

1. BETTER HEART HEALTH One of the most significant benefits of VO2 max training is the positive impact on your cardiovascular system. High-intensity interval training (HIIT), which is often used to improve VO2 max, pushes the heart to work at near-maximum capacity in short bursts. Over time, this strengthens the heart muscle, reduces resting heart rate, and improves blood pressure —all key factors in lowering the risk of heart disease.

2. INCREASED ENERGY AND ENDURANCE Even if you’re not chasing marathon dreams, increasing your VO2 max can make daily life feel easier. Walking up the stairs, chasing after kids, carrying groceries — all become less tiring when your body is more efficient at using oxygen. As counterintuitive as it sounds, doing harder VO2 max-style workouts usually leaves you feeling pretty jazzed up for hours afterward. And as your body gets better at supplying a consistent stream of energy, you won’t feel as wiped out after a long 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

COACH’S CORNER

3. ENHANCED METABOLIC HEALTH VO2 max training has a powerful effect on metabolism. Highintensity efforts improve insulin sensitivity and help regulate blood sugar levels —two critical elements in preventing type 2 diabetes. VO2 max workouts also tend to burn more calories in less time, making them an efficient tool for weight management. Only second to strength training, high-intensity VO2 intervals are the next best option for boosting metabolism and metabolic health.

4. BOOSTED BRAIN FUNCTION AND MOOD Cardio that improves VO2 max doesn’t just benefit the body; it also sharpens the mind. Regular high aerobic and anaerobic exercise promotes blood flow to the brain, improving cognitive function and memory. It also triggers the release of endorphins, dopamine, and serotonin, which are all linked to better mood, lower stress levels, and reduced symptoms of anxiety and depression. On top of that, doing hard things makes you better at doing hard things. The trickle-down effect on other parts of your life can’t be ignored!

GETTING STARTED First, ensure a doctor clears you to do high-intensity training if you are in question. Don’t get me wrong, VO2 max training isn’t the most fun. It’s hard and has you at your limit for a few minutes at a time, but you don’t need a ton of it to get the benefits. You don’t need fancy equipment or hours at the gym, either. You can choose any activity you enjoy or are capable of doing right now, as long as you can push yourself to a very high heart rate. Start with simple interval workouts, like alternating a minute or two of fast walking, running, cycling up a hill, etc., with easy recovery the same amount of time as the hard interval. Aim for 20–30 minutes of activity to start. The goal is to progress these efforts into the realm of four- to eight-minute intervals (with equal parts rest) totaling 20-30 minutes of hard interval work.

THE BEST PART? You only need to do this once a week! Couple this day with a couple of longer, steady endurance sessions and some strength training, and you are well on your way to living a much longer, happier life.

WEEKEND WARRIOR Photo by Tindall Stephens

Yolanda Lacy, Runner 54; Vocational Rehabilitation Specialist

RUNNING: Running keeps me physically and mentally fit. It also allows me to meet new people and travel the world. Most importantly, running motivates me to achieve my goals on and off the pavement. When I am running, it's me vs. me. BUCKET LIST: Abbott World Marathon Majors Finisher UP NEXT: M-Town Race Series & Lane Purser Memorial Road Race Series

FAV FITNESS ACCOMPLISHMENT: My favorite has been completing over 50 half-marathons in the United States and internationally without injuries. I also achieved a PR of 2.07 while competing in a half marathon in Charlotte, North Carolina.

HOMETOWN: Southaven, MS SPEED BUMPS: I overcame piriformis syndrome. The excruciating buttock and leg pain resulted in no running for several months and depression, but it resulted in a newfound passion for walking. I incorporated walking with strength training and physical therapy sessions for a speedy recovery. Eventually, I was able to get stronger and resume running.

MY GROUP: Desoto Runners Club and Memphis Runners Track Club

RECENT RACES: 2024 St. Jude Memphis Marathon® Weekend – Half Marathon

MOST MEMORABLE FITNESS EVENT: My most memorable was running my first Marathon in November 2024 with my sister. My training regimen consisted of running twice a week and strength training four times a week, resulting in a finishing time of 4:48 without hitting a wall. This experience brings back tears of joy and a definite feeling of accomplishment.

BEST EATS: I like BABALU, specifically their black bean burger and crispy Brussels sprouts. It's delicious.

DREAM DINNER COMPANY: Though not famous, it would be my dad! He has been deceased for seven years. I would love to talk to him to provide him with an update on my life and to seek his wisdom on navigating this crazy world we live in. I would also share my finisher running pictures with him so he can show and discuss them with his buddies.

GO-TO GEAR: Saucony Endorphin Speed and Brooks Ghost with cute attire!

INSPIRATION TO BE FIT: I want to stay fit for my overall health and to look and feel good about myself. 56

PET PEEVE: The walkers are in the center of a race versus the side.

BINGE WATCHING: "Beauty in Black" QUOTE: "People will forget what you said, people will forget what you did, but people will never forget how you made them feel." – Maya Angelou

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WEEKEND WARRIOR Photo by Tindall Stephens

Lewis Newman, Runner 33; Director of Sales at HD Pallet Company

FAV FITNESS ACCOMPLISHMENT: My favorite is signing up for my first race in 2019. I had no idea what I was doing, but I am proud of myself for being vulnerable and taking the first step in a life-changing fitness journey.

SPEED BUMPS: I was on a weight loss journey for my first half marathon, and I injured my knee a week before the race. I was unable to compete and was heartbroken, but I volunteered at a water station. I cheered on all the runners and strengthened my resolve to come back. The following year, I did just that and was able to finish and beat my goal of a sub 2 hr. Half Marathon. I don't know if my dedication and love for exercise would've stuck without that initial adversity, so I am thankful for it.

MY GROUP: I am currently obsessed with pickleball and am a member of a competitive league that plays every Thursday at Bluff City Pickleball.

FAVORITE JAMS: BigXthaPlug MOST MEMORABLE FITNESS EVENT: For my friend's 30th birthday, we organized our own 7-mile race titled "A Little Over Half of a Half Marathon Birthday Run for Burgers and Beers." We designed t-shirts, made race bibs, and all of the wives set up water stations and cheered everyone along the route. It was a lot of fun, and we all got a good laugh.

BEST EATS: El Porton. I love the steak and grilled chicken tacos. DREAM DINNER COMPANY: Ernest Hemingway or Hunter S. Thompson — as long as their drinks aren't on my tab!

GO-TO GEAR: My watch. I am a data nerd, so I feel naked without it.

INSPIRATION TO BE FIT: Eating sour gummy worms without

RUNNING: What started as merely a means to an end on a weight loss journey has become something bigger and more important to me. I love the emotional and mental benefits, being outdoors, challenging myself, and the joy I feel after a good run. BUCKET LIST: Half Ironman is on the list. I have always admired triathletes from a distance and would love to complete one.

UP NEXT: 2025 St. Jude Memphis Marathon® Weekend HOMETOWN: Lakeland, TN 58

my girlfriend scolding me. Seriously though, running has allowed me to learn a lot about myself. Having a healthy outlet to decompress and process stress has been life-changing and inspires me to continue my journey.

ON MY NIGHTSTAND: "Dark Matter" by Blake Crouch. The book and TV series are fantastic.

PET PEEVE: Running distances that aren't round numbers. BINGE WATCHING: "The Pitt" QUOTE: "Celebrate we will. Because life is short but sweet for certain." – Two Step by Dave Matthews Band

Mother ’s Day

FOOD

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HEALTHY

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RAY BOOKER 26, Trainer at Mayweather Boxing + Fitness

FAV WAY TO WORKOUT: My favorite workout method is running outdoors. Nature has the best atmosphere for physical activity.

BIGGEST NUTRITION MYTH: Your calorie intake dictates your weight loss. However, your energy expenditure is much more important for your fitness goals.

MY ADVICE: You will never receive gains with poor effort.

MY FITNESS TIP: Fitness isn’t just about being in shape physically. It is also about being in shape mentally.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: I'd want rowers because it is a full-body workout.

ALWAYS IN MY GYM BAG: It is a must that I have my hand wraps daily.

MY FITNESS IDOL: Floyd Joy Mayweather Jr. His elite training helped him become 50-0.

DREAM WORKOUT PARTNER: I'd like to do bagwork with Floyd Joy Mayweather Jr.

MY DIET: Trail mix!

ONE FOOD I CAN’T LIVE WITHOUT: Burritos

WHAT KEEPS YOU MOTIVATED: The thought of failure keeps me motivated.

GOALS FOR THE YEAR AHEAD: My fitness goal is to stay active and work out at least three days a week.

ADVICE FOR FITNESS NEWBIES: Focus on today and you will meet your goals.

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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