Memphis Health+Fitness Magazine May 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.

ACCELERATE YOUR RECOVERY

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 IN

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.

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By Heather Wherry, MD

Fertility, Simplified

What Women Get Wrong & What Matters Most

“You can get pregnant anytime during your cycle.” What’s the truth about timing?

While it’s always safest to assume pregnancy is possible with unprotected intercourse, conception only occurs if sperm meets a mature egg. Sperm can live in the reproductive tract for up to five days, but the egg only survives 12–24 hours. That makes timing key.

If you’re trying to conceive, aim for intercourse around ovulation. In a regular cycle, ovulation typically occurs about 14 days before your next period. For a 28-day cycle, that’s around day 14. The most fertile time is the day before and the day of ovulation.

“If I’ve had one baby, getting pregnant again should be easy.” Why is secondary infertility so common?

Secondary infertility — difficulty conceiving after already having a child — is more common than many realize. Fertility

can change over time due to aging, hormonal shifts, complications from prior pregnancies, or changes in a partner’s health.

If you’ve been trying for six to 12 months without success, it’s worth seeing your provider, even if you’ve conceived before.

“Fertility drops off a cliff at 35.” Is that accurate?

Not exactly. Fertility does decline with age, and that decline becomes more noticeable in the mid-30s, but it’s not an abrupt drop.

For healthy couples in their 20s to early 30s, about 1 in 4 will conceive each cycle. By age 40, that drops to about 1 in 10. By 45, natural conception is less likely — but still possible. It’s better to think of fertility as a gradual decline rather than a sudden cutoff.

“Men’s health doesn’t impact fertility as much.” How big a role does it actually play?

A significant one. Male factors contribute to infertility in up to 40–50% of cases. Lifestyle habits like smoking, alcohol use, and drug use can affect sperm quality, as can heat exposure (like hot tubs), certain medical conditions, and testosterone supplementation.

The good news: male fertility can be evaluated relatively easily with a semen analysis.

“You should wait before seeing a doctor.” When should someone get checked?

Generally, couples should seek evaluation after one year of trying without success, or after six months if the woman is over 35.

If you’re not actively trying but want insight into your fertility, there’s no one-size-fits-all test. A conversation with your provider can help assess factors like cycle regularity, hormone levels, and ovarian reserve.

For more information or to make an appointment, visit Mogamd.com or call 901.843.1530.

Dr. Heather Wherry, a Memphis native, completed her undergraduate studies in Knoxville before returning home for medical training and private practice. She is an OB/GYN at MOGA with a special interest in infertility and helping women achieve healthy pregnancies. She lives in Germantown with her husband, Scott, and their two children.

By Sarah Hammond, MD

Understanding Mommy Makeovers

What

is a “mommy

makeover?”

A “mommy makeover” is a term used to describe a personalized combination of procedures designed to restore the body after pregnancy and childbirth. Often, a tummy tuck is part of that procedure, but a “mommy makeover” can include everything from breast augmentation to breast reduction or lift, chin liposuction to monsplasty, and labiaplasty — it’s tailored to each woman’s unique goals and needs. “Mommy makeover” procedures can be done all at once or in stages. The goal is to help each woman feel strong and self-confident in her body again.

How long after pregnancy should someone wait before considering surgery?

We really want women to wait at least six months after pregnancy before pursuing surgery to give the body time to fully heal and stabilize. We definitely want each patient to be happy with their weight before pursuing any type of body contouring procedure. For a breast procedure, we recommend waiting at least three months after breastfeeding to decrease complications with infection and healing.

What can happen during pregnancy that a tummy tuck can improve on?

Our tissues can tolerate a remarkable amount of stretch, but they can’t always snap back to their original tautness. In addition, the increased abdominal pressure from a growing pregnancy will often stretch and spread apart the rectus abdominis, or “six pack” muscles, causing what we call a rectus diastasis. A tummy tuck brings those muscles back into alignment, narrowing the waist and flattening the tummy area. It also removes excess skin that did not snap back to contour the entire abdominal area.

What changes can pregnancy and breastfeeding have on someone’s breasts?

Pregnancy and breastfeeding often come with rapid changes in weight, fluid, and hormones. The ductal tissues in the breast enlarge in preparation for milk production. Whether someone

breastfeeds or not, soft-tissue changes do not always completely reverse after pregnancy. Some women will have larger breasts than they desire, prompting them to pursue breast reduction. Some will notice a deflated, stretched-out, or drooped appearance to the breasts. This can be improved with a breast lift, breast implants, or both.

What if I get pregnant again after a mommy makeover?

It is best to wait until you are finished having children before having body contouring surgery. A future pregnancy won’t harm your health because of a tummy tuck or breast lift, but it will stretch the skin and muscles again, possibly undoing your results.

Who is a good candidate for a “mommy makeover” procedure?

We love seeing patients for consultation when they feel they are done with childbearing and breastfeeding, are happy with their weight, have established healthy eating and physical movement habits, but are still bothered by changes in their bodies. They often have little ones at home, so we always discuss the recovery time and activity restrictions recommended for their specific mommy makeover. Preparation is key for any surgical procedure, and part of ensuring a good recovery is making sure you have the right support system in place.

How

do I choose the right surgeon?

Patients usually come to us for cosmetic surgery because they feel uncomfortable in their bodies. The areas that are changed by pregnancy can be private, emotionally charged parts of the body. It is crucial that women feel comfortable sharing their concerns with their surgeon and can be confident that their surgeon is listening to them and skilled at addressing their concerns. Based on my experience and published large-scale surveys, female surgeons do this better. At a minimum, a patient should ensure their surgeon is board-certified by the American Board of Plastic Surgery, has operating privileges at a certified surgical center, and has experience with the procedures they plan to undergo.

Sarah Hammond, MD, is a board-certified plastic reconstructive surgeon specializing in aesthetic and complex reconstructive procedures. She is known for her patient-centered approach and surgical precision, with a focus on delivering empowering, individualized results.

By Jessica Ruffin, MD

Beyond the Physical

The

Missing Standard in Maternal Care

For more than two decades as an OB-GYN physician in Memphis, I have had the privilege of caring for women through some of the most transformative seasons of their lives — pregnancy, childbirth, postpartum recovery, and beyond. While these milestones are often thought of in terms of their physical aspects, I have come to understand that the emotional and mental dimensions are just as critical, yet far less consistently addressed. As we recognize Maternal Mental Health Awareness Month this May, it is time to normalize what should have been standard practice all along: mental health conversations at every visit.

Maternal mental health is not a niche concern — it is central to the well-being of both mother and child. Conditions such as postpartum depression, anxiety, and mood disorders affect a significant number of women, often silently. Too many patients sit in exam rooms discussing blood pressure, weight gain, and fetal development, while carrying emotional burdens they have not been invited to share. When mental health is overlooked, we miss an essential part of the clinical picture and a golden opportunity to provide care.

In my practice, I make it a point to ask every patient not only how she is feeling physically, but also how she is doing emotionally. These questions are simple, but they open doors. “How are you really feeling?” and “What has been weighing on you lately?” can shift the tone of a visit from transactional to relational. Over time, I have seen how these conversations build trust and create space for honesty — especially for patients who may feel pressure to appear strong or “grateful” during pregnancy and motherhood.

The postpartum period must also be reframed. We often define postpartum recovery in terms of physical healing — uterine involution, incision repair, hormonal shifts — but emotional recovery is equally vital. Sleep deprivation, identity changes, relationship adjustments, and the demands of caregiving all intersect in ways that can challenge even the most resilient individuals. A patient who appears physically well may still be struggling deeply. Without intentional inquiry, that struggle remains hidden.

Real-life advocacy begins in the exam room. As clinicians, we have a responsibility to model openness and to validate our patients’ experiences. But advocacy also extends beyond the clinic walls. It involves educating families, reducing stigma, and encouraging community support systems that recognize maternal mental health as a priority, not an afterthought. When we speak openly about these issues, we give patients permission to do the same.

Making mental health conversations a staple of every visit is not about adding another checkbox — it is about redefining care. It is about recognizing that a healthy pregnancy and postpartum journey require attention to the whole person. When we consistently ask, listen, and respond with empathy, we not only improve outcomes — we affirm that our patients are seen, heard, and supported in every sense.

Maternal mental health deserves that level of attention, not just in May, but every single day.

Dr. Jessica Ruffin, MD, is a board-certified OB-GYN at Bluff City OB-GYN, providing care across pregnancy, postpartum, and menopause. She is known for her patient-centered approach and is committed to a strong patient–provider partnership at every stage of care.

By Stephen M. Waggoner, MD

CORE STRENGTH

The Key to a Healthy Spine

Back pain is one of the most common health problems worldwide. It will affect over 80% of the population at some time in their life. One of the leading causes of lower back pain is weakness of the core.

What Is Your Core?

Core strength is a commonly misunderstood term. It is not merely a six-pack of abdominal muscles. Your core is a group of muscles that work in concert to surround and support the spine.

These include:

• The abdominal muscles in the front

• The oblique muscles on the sides

• The muscles along your back (paraspinous muscles)

• The pelvic floor and hip muscles

• The diaphragm

Together, these muscles form a functional cylinder around the spine and act like an internal brace to stabilize it.

How the Spine Works

The spine is made up of 33 vertebrae stacked on top of each other like blocks. Between each vertebra sits a disc — a soft, jelly-like structure made of collagen that acts as a shock absorber. The spine provides structural support and protects the spinal cord and nerves. A strong core helps to stabilize your spine and promote proper alignment and posture.

Why Core Strength Matters

If your core muscles become weak, uneven stress is placed on your spine. This increases strain on the muscles, discs, and facet joints, and may lead to chronic back pain, disc degeneration, and even disc herniation.

Maintaining a strong core may help prevent spine problems before they start. A strong core acts like an internal brace, spreading stress and forces evenly across the spine and promoting good posture and spinal alignment.

If spine conditions or back pain already exist, core strengthening can be an effective method of treatment. Research has shown that it is effective in reducing pain, improving function, returning patients to sports and normal daily activities, and preventing re-injury.

Building Core Strength

In order to build core strength, it is important to begin a structured, safe exercise program. A gym membership or expensive equipment is not necessary. It is best to start with simple exercises that focus on stability, including:

• Pelvic tilts

• Cat-cow stretches

• Planks

• Bird-dogs

• Dead bugs

• Glute bridges

These exercises should be performed three times a week for 10 to 20 minutes. A daily walking program, swimming, or yoga may also be effective complements to your routine.

Warning Signs to Watch For

You should seek medical treatment if you experience any of the following:

• Persistent or severe pain that is not relieved with rest

• Pain radiating to the arms or legs

• Numbness or tingling

• Muscle weakness

These symptoms may indicate structural problems or nerve compression. Orthopedic and neurosurgeons have extensive training in evaluating and effectively treating these conditions.

The Bottom Line

A strong core is much more than a six-pack or washboard abs. It is a well-coordinated group of muscles that provides stability, mobility, and protection against injury. It allows our spine to tolerate the physical activities of daily living without pain, while also promoting balance, mobility, and endurance.

It may help prevent and treat conditions such as chronic back pain, strains, and disc problems. Spending just a few minutes a few times a week can pay off in the long run — allowing you to remain active, healthy, and pain-free for years to come.

Stephen M. Waggoner, M.D., is a board-certified, fellowship-trained orthopedic surgeon specializing in spinal disorders, minimally invasive spinal surgery, adult reconstruction, and total joint replacement. He practices at OrthoSouth clinics in Bartlett, Germantown, and East Memphis. For more information, visit Orthosouth.org or call 901.641.3000 to make an appointment.

By Joshua Brandon, MD, CAQSM

Understanding Knee Pain & How to Keep It from Slowing You Down

Our knees are essential joints that most of us rely on every single day —often without giving them much thought. Walking up and down stairs, rising from a chair, squatting, or exercising all place significant stress on the knees. When knee pain develops, it can be frustrating, limiting, and even debilitating. As a sports medicine physician, knee pain is one of the most common complaints I see, but with the right approach to prevention and treatment, it doesn’t have to keep you from doing the activities you love.

Common Causes of Knee Pain

Most knee pain falls into one of four categories: acute injury, overuse, biomechanics, or arthritis (often referred to as “wear and tear”).

Acute injuries usually result from trauma, such as a fall or sports-related injury, and may involve ligaments, tendons, cartilage, or bone. Sprains, strains, and fractures can occur depending on the force and direction of injury.

Overuse injuries, biomechanical issues, and arthritis generally develop more gradually. Pain may increase over time or linger longer than expected. These conditions can still affect the same structures — tendons, ligaments, bone, and cartilage — but are often influenced by muscle imbalances, flexibility deficits, or repetitive stress. While acute injuries aren’t always preventable, strengthening, proper movement patterns, flexibility, and adequate rest can significantly reduce the risk of many knee problems.

When Should You Be Concerned?

While many cases of knee pain can be managed conservatively, certain symptoms warrant further evaluation by a sports medicine physician or orthopedist. These include:

• Persistent or worsening swelling

• Catching, locking, or a feeling that the knee is giving way

• Inability to bear weight or walk normally

• Pain following a high - energy injury

• Night pain or pain that wakes you from sleep

Preventing and Treating Knee Pain

Maintaining a healthy body weight is one of the most effective ways to protect your knees, as excess weight places increased stress on the joints and can accelerate arthritis and overuse injuries.

Muscle strength is also critical. Strengthening not only the muscles around the knee, but also the hips and ankles, helps distribute forces more evenly and improves movement efficiency. Weakness above or below the knee can increase strain and lead to pain.

Flexibility and balance help reduce stress on the joints and can lower the risk of acute injuries. Wearing proper footwear — and using braces when appropriate — can also improve stability and decrease joint load.

If cleared by your primary care physician, over-the-counter medications such as acetaminophen or non-steroidal anti-inflammatories may help manage pain. Some patients also find relief with supplements like turmeric or joint-support products.

Knee pain doesn’t have to sideline you. Early evaluation and treatment often lead to better outcomes, so if your symptoms aren’t improving or you notice any red flags, seek care from a sports medicine physician. Our goal is simple: to get you moving comfortably and confidently again.

For more information, visit Campbellclinic.com or call 901.759.3111.

Dr. Joshua Brandon is a board-certified, fellowship-trained primary care sports medicine physician specializing in the evaluation and management of non-surgical musculoskeletal issues and sports medicine.

THE YARD, FITNESS GOES BEYOND THE

Where performance meets purpose – designed for those who want more from their training. BUT TRAINING IS ONLY PART OF THE EQUATION.

FIND:

• State-of-the-art conditioning equipment

• Expansive indoor turf training areas

• High-energy group fitness classes, including bootcamps and Power Pilates

• Batting cages and a cutting-edge golf simulator

The Yard is also home to Peak Sports Performance and Chiropractic, offering on-site chiropractic care, performance therapy, and advanced recovery services—so you can move better, feel better, and perform at your best. WHAT YOU’LL

By Chelsea Olson, MD, DABS

Key Strategies for Improving Outcomes in Melanoma

Prevention, Screening, and Groundbreaking Research

As the days get warmer and longer, don’t forget about sun safety!

As a surgical oncologist specializing in treating melanoma and other skin cancers, I see firsthand how excess exposure to the sun’s UV rays can lead to a scary diagnosis.

The good news is that you can take steps to protect yourself and your family. Better screening and new research are making it possible to identify problems earlier.

Here’s what you need to know.

The key risk factor for melanoma and some other skin cancers is excess UV exposure from sunlight and tanning beds.

You probably know wearing sunscreen is essential, but how you apply it matters, too. I recommend an SPF of 50 or higher. Read the bottle and follow instructions for reapplying the product. Usually, you need to reapply every hour or two while in the sun, and more frequently when in the water.

Make sure you use enough to thoroughly cover your skin. Cover all exposed skin: face, ears, arms, legs, feet, hands, etc. Don’t forget easy-to-miss areas like scalp exposed by a part in your hair, the backs of your legs, and the tops of your feet and hands.

Being consistent can be easy! Many facial moisturizers include SPF, which is a great option for everyday protection.

For those who don’t like using sunscreen or have trouble remembering to reapply, you can also wear clothing with built-in UV protection. The fabric helps block damaging rays, and it’s an easy solution — you don’t have to remember to reapply! Widebrimmed hats that shade your face and ears are convenient and can help you stay cool.

I always tell patients facing a new diagnosis that we can’t change the past. We can’t erase our cumulative sun exposure or childhood sunburns, but there’s a lot we can do to prevent future UV damage.

That’s where screening comes in. Proper screening can help catch melanomas and other skin cancers early.

The first step is being vigilant. Moles that are asymmetrical, feathered at the edges, a color other than light brown, or larger than a pencil eraser should be checked by a doctor. If a mole is growing or changing, it should also be checked.

We recommend annual full-body skin exams for patients starting in their 20s or 30s who have had significant sun exposure or tanning bed use, and more often if you’re high-risk due to family or personal history, very fair skin, or numerous moles.

Part of my research involves circulating tumor DNA, or ctDNA. This is a marker in the blood used in many other cancers that is now being studied in melanoma.

Our hope is that ctDNA can someday help us better predict the recurrence risk of melanomas. It may also help guide surveillance during or after melanoma has been treated.

At Regional One Health, we offer genetic counseling for eligible patients. For patients who test positive for genetic markers linked to hereditary melanoma, we discuss risk management options including lifestyle changes, enhanced screening, and preventive treatment.

Our team understands that cancer is scary, and we want to empower patients. By protecting your skin with clothing and SPF and being vigilant about screening, you can manage your risk and give yourself the best chance of catching problems early.

Visit Regionalonehealth.org/cancer-care for more information and call 901.515.HOPE (4673) for appointments.

By Sarah C. Speak

The Connection Between Financial Health and Overall Well-being

For many high-earning women, the days are filled with competing demands and high expectations. Long hours, highpressure environments, and a deep commitment to their career often leave little time to focus on personal priorities, especially finances.

That reality is part of what led Betsy Hutchins, CFP®, CRPC™, MHA, to establish Forward Financial Planning.

“Many of the women I work with are incredibly successful in their careers, but no one has ever shown them how to make confident decisions when it comes to their money, “ she says. “They’re doing well, but they don’t necessarily feel in control.”

Forward Financial Planning was built to change that reality. While their income may be strong, competing priorities can make it difficult to feel in control. Student loan repayment, growth opportunities, career transitions, and family

responsibilities all play a role. Without a cohesive strategy, even the most accomplished professionals can feel overwhelmed by financial decisions.

“Investments are just one piece of the puzzle. What we really focus on is helping our clients see the full picture. How their income, spending, goals, and long-term plans all work together,” Betsy explains.

Much like physical health, financial wellness is not achieved through a single action, but through consistent, intentional habits. It involves understanding cash flow, setting priorities, and building systems that support both current lifestyle and longterm goals.

For high-earning women, the connection between financial health and overall wellbeing is especially relevant. Financial stress can contribute to burnout, fatigue, and difficulty maintaining focus, challenges that already exist in demanding professional environments.

When asked about how financial wellness and overall health intersect, she says. “Financial stress has a way of impacting everything. Your focus, your energy, even your ability to fully disconnect from work. It’s more connected to overall well-being than people realize.”

Building financial wellness, she explains, doesn’t require a complete overhaul. Instead, it starts with a few intentional shifts that create clarity and momentum over time.

One of the most impactful steps is simply gaining awareness. Understanding where money is going each month can help identify gaps between income and priorities. For many high-earning professionals, it’s not about earning

more, but about being more intentional with what’s already there.

From there, establishing clear priorities becomes essential. This might include balancing student loan repayments with investing, planning for long-term career growth, or setting aside funds for personal goals like travel or time off. When priorities are clearly defined, financial decisions become less reactive and more purposeful.

Consistency also plays a key role. Just as physical health is built through regular routines, financial health benefits from ongoing check-ins and adjustments. Small, consistent actions such as reviewing accounts, updating goals, or revisiting plans can create long-term stability without requiring constant attention.

“Our goal is to give clients a framework they can rely on, “ she says about how Forward Financial Planning helps highearning women. “Because when you have structure and consistency, you don’t have to rethink every decision. You can move forward with confidence.”

As more women begin to view their finances through the lens of overall health, the connection becomes clear. Financial wellness is not separate from physical or mental well-being; it supports it.

And for those in demanding, servicedriven careers, creating that balance may be one of the most meaningful investments they can make in themselves.

To learn more or to schedule a free consultation, visit Fwdfp.com.

mothers day GIFT GUIDE

Glow Like a Diamond

A results-driven treatment that exfoliates, extracts, and infuses in one step using a diamond-tipped wand and medicalgrade serum. With no downtime, skin is instantly smoother, brighter, firmer, and hydrated —perfect for busy moms. Diamond Glow Facial $250

Glo Medical Aesthetics

901.552.3461

Glomedmemphis.com

Radiate & Go, Mom

Give Mom the gift of glowing skin with a Custom Facial designed to hydrate, refresh, and rejuvenate. For Mother’s Day, each treatment includes a complimentary dermaplane ($75 value) for a smoother, brighter finish. $175

SkinBody Memphis 901.474.7636

Skinbodymemphis.com

The Her Moment Collection

Thoughtful Mother’s Day rituals designed to relax, reset, and restore. Each experience includes a curated self-care set. The Mother’s Reset ($398) is a 90-minute massage, customized facial, hydrojelly mask. Radiance Renewal ($499) features and Herbal Fusion Massage + Natural Facelift. Gift cards available.

The Spa Midtown 901.260.9640

Thespamidtown.com

Snatched for Summer

Get summer-ready with this noninvasive body contouring treatment designed to sculpt, tighten, and tone. Featuring laser lipo, cavitation, and RF skin tightening for a more defined, hourglass shape. Now 10% off packages: 3 sessions for $473 or 5 sessions for $765.

Royalty Wellness Spa

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The Gift That Lasts

Unwind, Mom

Treat Mom to true relaxation with a 60 to 120-minute massage. Whether deep tissue or a calming full-body escape, it’s the perfect way to help her unwind, recharge, and feel her best.  $130–$240

Be Still Health & Wellness Spa

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Bestillhealthandwellnessspa.com

This Mother’s Day, give her more than a moment—give her something that lasts. A monthly membership keeps Mom feeling renewed, refreshed, and restored all year long. Starting at $150/ month, she’ll enjoy consistent care and relaxation every month. Pro tip: Pay in full and receive one month free.

Restore Plastic Surgery & Aesthetics

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The Ultimate Self-Care Surprise

Give Mom the gift of relaxation with Only Facial’s Mother’s Day Gift Box. Each box includes a gift certificate for their 11step Signature Facial, plus curated spa goodies for the ultimate self-care experience. $140

The Only Facial

901.296.4155

Theonlyfacial.com

More Than Flowers

This Mother’s Day, give a gift that lasts. Derma PRP is a natural, regenerative treatment that restores radiance, smooths fine lines, and enhances her natural beauty—subtly and beautifully. With just two treatments, the results speak for themselves. $1,500–$3,200

De La Belle Wellness & Spa

901.433.9024

Delabelle.net

Theragun Sense

Give the gift of never-ending massages with the Theragun Sense — a relaxing, massage therapy device that relieves muscle soreness and promotes relaxation, all from the comfort of home. Equipped with an LCD screen to guide mom through step-by-step massage routines, a biometric sensor, and four massage attachments, this FDAapproved gift comes in two colors and includes a free Therabody App for more resources. $299

Spy Ruck Women’s Weighted Vest

Designed for the “everyday woman on a mission,” this rucking vest comes in 8-, 12-, and 16-pound weights. Whether used in the gym or during an afternoon stroll, the Spy Ruck helps protect against osteoporosis while supporting cardiovascular fitness, posture, and leg strength, especially for women over 40. With built-in comfort foam and adjustable sliding straps, this odorless, easy-to-clean vest will last mom for years to come. $79-$119

Ninja CREAMi 7

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FINDING CALM IN THE COURTROOM

After watching her mother have Multiple Sclerosis for many years, and not receive the proper legal support, lifelong Memphian Shayla Purifoy swore she would not watch another person be mistreated under her watch. Now a yoga teacher and magistrate, Shayla is running for Judge of the General Sessions Civil Court, Division 2.

“I saw how much my mother struggled, not being listened to by doctors and being transferred from person to person and countless waiting rooms. I knew I wanted to help others avoid that same treatment,” she explains.

Shayla’s career began at The University of Memphis Cecil C. Humphreys School of Law, where she worked as a student volunteer under an attorney’s guidance to assist people for free. She was hired right after law school at a non-profit law firm, where she provided free legal services for people for many years. During her time there, Shayla began noticing holes in the system. “I’d request things that were clear under law but not being granted to clients,” she comments. “I started to feel like I could be the one making those decisions.”

As a magistrate for the past decade, Shayla now works around the clock, hearing criminal cases, making probable cause determinations for search warrants and arrests, seizure hearings, and emergency civil orders of protection (which are also heard by the Circuit Court). However, her eyes are set on a countywide judgeship seat.

Shayla owes her composed demeanor and work ethic to her passion for yoga and meditation. Despite having always been

active, lifting weights and attending bootcamp Iyengar classes at Evergreen Yoga Center, Shayla shares that it was attending her first Kripalu yoga retreat in Portugal that deepened her l ove for the practice. At the time, “I was feeling overwhelmed working at legal services and just wanted to slow down,” she recalls. “Yoga gives you a way to balance everything and not internalize work, while also maintaining a calm decorum on the bench.”

In addition to her demanding job as a magistrate, working holidays, weekends, and night shifts, Shayla uses her acquired teaching certifications in yoga, meditation, and trauma-informed practices to give back to the legal community by teaching yoga to attorneys for the Memphis Bar Association. “It helps prevent compassion fatigue, improve morale, and deal with the day-to-day stress,” she explains.

To stay healthy amidst a demanding schedule, especially since running for judge, Shayla maintains her own yoga and meditation practice, drinks daily wellness tonics, prays, plays with her dog, Sgt. Pepper, and enjoys healthy, organic meals prepared by her supportive husband.

“The people of Shelby County deserve a fair judge that will listen and treat everyone with respect, which is what I’ve done my entire career as a public servant,” she says. “What I tell people, especially law students, is to take time to take care of themselves and not feel guilty. It will only make you show up better for your job.”

Instagram: @hon.shayla / Facebook: Shayla Purifoy

By

Zoe

For Heidi Kuhn, 56, motherhood has always felt like a full-time job, even now that her four kids are all adults. From raising her children to now embracing life as a grandmother, her days remain full, with her priorities rooted in family and community, and her approach to health grounded in decades of discipline. “Aren’t moms always full-time, no matter their children’s ages?” she says, reflecting the belief that has shaped every season of her life.

Heidi’s journey with fitness began early with competitive swimming at age five. Growing up as an athlete instilled a deep sense of resilience, structure, and respect for her body, values that have carried her through the demands of balancing a career and motherhood, and now during her run for Shelby County Mayor.

“Taking care of myself allows me to show up stronger for my family and everything I’m responsible for.”

For Heidi, fitness today looks different from how it once did, but it remains essential in maintaining her energy and wellness. Like many true triathletes, Heidi prefers solitary workouts like running, biking, and swimming, which help her find a zone of peace and clarity amid her busy days. The solo cardio workouts also allow Heidi to fit exercise into her schedule, even if she doesn’t have time for a full, all-out workout.

Like many women, Heidi has had to face the physical and emotional realities of aging. While she realizes her stamina isn’t what it used to be, her mindset has shifted toward appreciation rather than comparison. “I have accepted that I’m not the same I once was, and that’s okay.

We have to be kind to ourselves,” Heidi says. That perspective extends into her advice for other mothers: start small and let go of perfection. Even ten minutes of movement can make a physical and mental impact, and focusing on consistency, not intensity, can build lasting health. “It’s having the energy to handle whatever the day brings, and knowing I’m setting an example that taking care of yourself matters.”

Looking ahead, her vision extends beyond her own family. She hopes to inspire a healthier Memphis, one where wellness is accessible, prioritized, and shared across the community. “It is my goal, should I become Shelby County Mayor, to prioritize health and fitness in Shelby County. I want to encourage Shelby Countians to take a step towards health so we can be a fit community.”

By Zoe Harrison

Betty Guyton

Betty Guyton, 60, embodies what it means to live a life rooted in intention, wellness, and deep gratitude. Married to her husband, George, for 33 years, Betty’s greatest joy has always been her family, especially their son, Myles, whom she calls their “miracle child.” After seven years of infertility struggles, Myles was born, forever shaping Betty’s perspective on motherhood and life. Now grown and living in Houston, Myles remains a constant source of pride. She finds joy in watching, from a distance, the values she instilled in him come to life. “Family, to me, is a sacred space where love, growth, and grace meet. It’s my foundation and my greatest source of joy,” she says.

Now retired, Betty has embraced a lifestyle centered on mindfulness and balance. Her days begin with meditation,

nourishing smoothies, and movement through yoga or Pilates at mind/body HAUS. She finds peace in nature, often walking trails and soaking in quiet moments of reflection. Betty emphasizes that her fitness goals are all about energy, clarity, and longevity, and a daily commitment to showing up fully for herself and the people she loves.

Her journey with fitness began from a desire to be present and healthy for her family, but over time, it became something deeper. “It’s not something I fit into my life; it’s simply how I live,” she explains. From raising her son while balancing work, volunteering, and maintaining a home, to now living a more reflective season, Betty has always believed that taking care of herself is essential to her happiness. She has also seen her emphasis on health pass along

to her son Myles, and says that “watching him value his health and live an active lifestyle on his own is a fullcircle moment for me.“

Since retiring, she has embraced new experiences each year, from teaching elementary school to appearing on (and winning!) Family Feud, to hosting wellness retreats for women focused on all-encompassing wellness. “I feel called to inspire women to prioritize their wellbeing, trust their intuition, and embrace every stage of life with strength and grace. What I’ve learned is that real change happens when we stop chasing and start listening to our mind, body, and soul.”

By Zoe Harrison

Casey Trent

At 41, Casey Trent has redefined what consistency in fitness looks like by forgoing rigid schedules and perfectly executed workouts for a flexible, realistic approach that fits seamlessly into her family life. As a part-time Lead Trainer at Burn Boot Camp in Collierville and a mother to two energetic boys, Lawson and Mason, Casey understands firsthand how demanding motherhood can be. For her, prioritizing movement isn’t about aesthetics or competition; it’s about having the stamina, patience, and energy to fully show up as a mom each day.

Casey’s approach to fitness is rooted in adaptability. No two weeks look the same, and instead of forcing a strict routine, she builds her workouts around her children’s schedules. Some days that means an early morning session before the house wakes up, while other days,

it’s a quick 30-minute workout squeezed in while her boys get dressed. Occasionally, her kids even join in. Whether it’s a structured class at Burn Boot Camp, a quick session through the Burn Boot Camp app at home, or a simple run on a beautiful day, Casey embraces the fact that any movement counts. “Consistency doesn’t come from perfect conditions; it comes from showing up, period.”

Like many moms, Casey faces the constant challenge of time. The desire to give everything to her children is strong, but she’s learned to let go of perfection. Some workouts are focused and uninterrupted; others are broken up by play time, sibling bickering, and calls of “Mom, watch this!”  Beyond her own health, Casey is intentional about the example she sets. Her sons see her

UNLOCK YOUR ACTIVE LIFESTYLE

prioritize movement, join her on walks, and learn about healthy habits in a way that feels fun and accessible. “I am modeling something that my kids will grow up to believe is normal, and that will allow them to build confidence in themselves,” she says.

For Casey, the most rewarding part of her journey isn’t physical transformation, but the way fitness enhances her role as a mother. “I’m more patient, energized, and present,” she shares. Her advice to other busy moms is to lower the bar. “If you are in a busy season — especially as a mom — stop waiting for the ideal day. Do what you can. It adds up more than you think.”

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By Zoe Harrison

Alaina Vanaman

As a mom of four, Alaina Vanaman’s, 37, days are a constant rotation of school drop-offs, practices, games, and family commitments. Add in real estate projects, like her recent full home renovation in East Memphis, and it’s clear that her life rarely slows down. Somewhere in the midst of the chaos, Alaina realized she needed something just for herself and began prioritizing her own fitness.

Though she grew up playing sports, Alaina is new to working out as an adult. Between her sporty youth and four pregnancies, she has found heated workouts at HOTWORX give her the best relief for her aches and pains. “The infrared heat in the studio helps lubricate my joints while I work out. I work out now to feel good in my own skin, to keep up with my kids, and to destress,” she says.

The infrared workouts have benefitted her children, too. When her daughter, Evey, suffered an injury and was unable to compete in her middle school soccer or cross-country seasons, Alaina brought her to HOTWORX. “The low-impact bikes and heated sessions really helped her stay in shape and rehab her injury. She was able to participate in the high school cross country season and attend the state championship as part of their team,” she shares.

Alaina’s goal is to work out several times a week, but she gives herself the flexibility to adapt when life inevitably gets in the way. “Some weeks I go six times, some weeks I go once. I’ve learned not to get down on myself,” she says. Rather than chasing perfection, she focuses on consistency over time, whether that’s a full heated workout, a

quick stretch, or walking the dog before the day begins. The benefits of her fitness routine also extended to her mental health and well-being. “I’m a little nicer to my kids when I’ve had that time for myself,” she jokes. Overall, Alaina hopes to share with other moms that lifestyle changes are positive, but to give yourself time and grace to adapt.

For more information on HOTWORX hours and class schedules, visit Hotworx.net.

By Zoe

Yvonne Lowery

A physical therapist and business owner, Yvonne Lowery, 56, had always valued staying active. But in 2013, a herniated disc and debilitating severe sciatic nerve pain forced her to rethink her approach, especially as she strived to maintain her stamina while raising her two daughters. In searching for relief, she discovered yoga and was able to avoid surgery and remain pain-free. Now, regular classes at Hot Yoga Plus and at her home studio have brought Yvonne an invigorated sense of purpose and playfulness, especially in her transition to an empty nester. “Becoming an empty nester was not easy. It brought a mix of emotions and a sense of change I wasn’t fully prepared for. But through it all, my yoga practice, especially inversions, has helped to carry me through,” she says.

As a physical therapist, Yvonne has always been an advocate for movement and has encouraged her loved ones to make time for exercise. “If I could do things over, I would have incorporated a yoga practice much earlier in my life,” she says. “It’s something you can continue well into older age. It supports longevity and fits even the busiest schedules.”

Today, Yvonne’s yoga practice is disciplined and dynamic, and includes early morning Ellavate Yoga and Yogi Flight classes online at home. At the Hot Yoga Plus studio, Yvonne dabbles in all their offerings, including Vinyasa, Yin, Ashtanga, Handstand, and Aerial classes. Her focus on her inversion practice keeps her pushing to accomplish new goals, while steady flow classes demonstrate t

he power of a well-balanced body and mind. “Every new balance feels like a goal achieved, and I hope to pass this on to my children, who’ve already embraced it. For me, yoga is something I can do forever,” she says.

While time was once her biggest challenge as a working mother, her current season as an empty nester has forced Yvonne to face the emotional adjustment of change, but through it all, her practice helps her to remain steady. “Small wins in yoga keep me going, and provide inspiration and a healthy distraction,” she says. For Yvonne, her practice and fitness are about growth and possibility, whether that means mastering a new inversion or staying active enough to explore the world alongside her family.

By Zoe

Farley Ezekiel

Farley Ezekiel, 36, approaches fitness with intention, discipline, and a deep appreciation for growth over perfection. A stay-at-home mom of two, licensed attorney, and committed volunteer, Farley’s days are filled with purpose. From serving as a Court Appointed Special Advocate to supporting her church and community, her schedule is layered. Still, she has learned that caring for herself has to be a regular commitment, not an afterthought.

Though she had always been fit, Farley realized she needed to prioritize strength after a back injury following the birth of her second child. With the help of Grit Group Fitness, she has shifted her focus to intentional training, with a shared sentiment of honoring our bodies rather than punishing them. “I used to train based on what I wanted to look

like,” Farley reflects. “Now I train to help my body feel its best and function well, because I want to be the mom, and eventually the grandmother, that can keep up, feel good, and stay well.”

In a typical week, Farley can be found in some of the many Grit class offerings, such as Body Pump strength workouts, a boot-camp-style class called Grind Group Training, or a yoga-fusion Body Balance class. She has recently joined a tennis team, and on the weekends, she gets her workouts in by chasing and playing with her kids, Ace and Teddy. However, like any mom, she’s learned that even the best routines are subject to disruption. “As soon as you get into a rhythm, life throws a curveball. I’ve learned to give myself grace and just come back, even when it’s hard.”

Her children may not always join her at the gym, but they witness the impact in everyday life. Whether it’s lifting heavy lumber for a backyard project or turning bedtime into a playful squat session, Farley’s strength is evident in how she can show up for her family.

Her advice to other moms is to focus on their own journey and avoid comparing themselves to anyone, including other moms. “Different seasons and stages of motherhood mean different fitness expectations and goals. If you’re in a different stage of motherhood than I am, start by finding something that you enjoy and slowly incorporate that into your life.”

By Zoe Harrison

Allison Baskett

For Allison Baskett, 33, fitness is more than a routine, but a channel to a healthy mind, flourishing friendships, and more time with her kids. A single mom of two boys, Maverick (8) and Samuel (6), and a psychiatric nurse practitioner specializing in women’s mental health, Allison spends her days caring for others. Her work focuses heavily on postpartum women navigating anxiety, depression, and major life transitions, experiences that have affected Allison personally.

Shortly after her first son was born, Allison lost her father, and in the midst of grief and new motherhood, she found herself struggling with severe anxiety and depression. It was a season that forced her to seek support and ultimately led her to fitness. She joined a small CrossFit gym owned by a single mom, and began showing up as often as

she could. Allison was able to connect to her body and physical strength, as well as to a new community. “It wasn’t just about working out; it was finding a group of women who became my support system.”

Allison’s sons have been by her side throughout her fitness journey. She spent many workouts rocking her babies in their car seats between sets at CrossFit and performing squats and lifts with a toddler on her back; now, they tag along with her on hikes and outdoor workouts. “Growing up in Oregon, being outdoors and physically active has always been important to me. When we’re back there visiting family, you can guarantee we’re either paddleboarding on the river or on a trail chasing waterfalls somewhere.”

Today, her fitness routine looks different, but the foundation remains the same. Allison still does strength training, now at her garage gym at home, and still enjoys having friends over to work out with her. As a working mom, Allison uses her early mornings for herself, reading her Bible and incorporating some form of movement, even if it’s just stretching or yoga.

In recent years, Allison’s goals have shifted from aesthetics to function and experience. Whether she’s rucking through her neighborhood, hiking waterfalls in Oregon, or preparing to climb Humphreys Peak, Allison focuses on building strength for a life of adventure with her boys. “There will be a last time you’ll be able to pick up your children, and I want to delay that as long as possible.”

By Zoe

Molly Doss

At 31, Molly Doss is in the thick of motherhood, and she wouldn’t have it any other way. As a full-time mom to three young children — Charlotte (9), Lyla (3), and JD (2) — her days are filled with school drop-offs, snack requests, diapers, and the nonstop rhythm of family life. Despite her busy schedule, Molly is deeply committed to her own health and fitness, and finds added fulfillment in helping other moms feel strong in their own seasons of life.

Molly wears many hats beyond motherhood. She teaches yoga and Mommy & Me Pilates classes at The Well Pilates. She also creates nutrition content and is currently developing a postpartum core rebuild program. Her approach to fitness is rooted in modeling movement as a form of self-care, strength, and energy for her children. She hopes they

grow up seeing fitness not as a chore, but as a lifelong tool for both physical and mental well-being.

Like many moms, Molly’s fitness journey has evolved with each stage of motherhood. She’s learned to embrace flexibility, often fitting in workouts at gyms with childcare or simply incorporating her kids into the movement. “Kids make GREAT weights, and what a wonderful way to show them how you show up for yourself,” Molly says. Molly’s fitness philosophy is based on simplicity. She has learned that workouts don’t have to be long, structured, or perfect to be effective. Just a few minutes of intentional movement can add up, a practice that she and her husband jokingly call “workout snacks.”

Outside of fitness, Molly loves spending time in the kitchen, creating nutritious meals and healthier versions of her favorite sweet treats. She also treasures quiet moments with a cup of coffee, a good book, or time at the beach. For Molly, the greatest reward of staying active is the ability to fully engage with her kids, whether that’s playing, keeping up with their energy, or even winning the occasional handstand competition. Looking ahead, she’s excited to grow her Mommy & Me Pilates community and launch her MeaningFull Mama program, helping other women rebuild strength, confidence, and connection to their bodies in a realistic, empowering way.

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Caprese Skewers

Ingredients:

q 2 tablespoons extra-virgin olive oil

q 1 teaspoon Italian seasoning

q 1/3 teaspoon cracked red pepper flakes

q 1/8 teaspoon garlic powder

q 1/8 teaspoon kosher salt

q 12 mozzarella balls, drained and patted dry

q 24 ounces NatureSweet Constellation tomatoes

q 24 small fresh basil leaves

q 1/4 cup balsamic glaze (optional)

Directions:

In small bowl, whisk olive oil, Italian seasoning, cracked red pepper flakes, garlic powder and salt.

Add mozzarella balls. Gently toss to coat. For best flavor, marinate in fridge overnight.

To assemble skewers: Thread tomato, folded basil leaf, marinated mozzarella ball, another folded basil leaf and another tomato. Repeat to make 12 skewers.

Place on serving platter. If desired, drizzle balsamic glaze over skewers on serving platter.

By Dale Sanford, Performance Coach

FROM PANIC TO PROUD:

GETTING COMFORTABLE IN THE OPEN WATER

For many triathletes, especially first-timers, the swim isn’t just the hardest part of the race; it’s the most intimidating. It’s not really the distance or even the fitness part. It’s just being in the open water. No black line to follow. Low to no visibility much of the time. No walls to touch every so often. Add in a crowd of arms and legs, waves, chop, maybe an ill-fitting wetsuit, and it’s easy to see why anxiety spikes before the horn even goes off. But here’s the truth: open water fear is normal. Everyone, even the pros at times, experiences it. It’s a mix of nerves and the unknown, but your comfort in the open water is totally trainable. So let’s dive into some practical tips to help build your confidence before your next event.

PRACTICE IN A CONTROLLED ENVIRONMENT

The fastest way to get comfortable in open water is to remove the chaos while keeping the environment. That’s why controlled open water sessions are so valuable. You get the feel of swimming without walls, the ability to practice open water skills, and the safety of having eyes on you. If you have a place to swim, have a friend follow you in a kayak. Or stay close to a dock or shoreline and use a personal flotation buoy trailing behind you. They are super cheap and an extra layer of safety. Locally, we have organized open water swim sessions at Shelby Farms Park specifically for this reason. We even have a super short 50m course where you can always put your feet down. There are also certified lifeguards in the water. It’s one of the only programs like it in the country, and we are proud to have helped start it six years ago. If you have not been, I highly recommend it. It has helped so many people improve their open water swimming. Just search for Shelby Farms Open Water Swimming.

START SHORT AND BUILD UP

Most people make the mistake of trying to replicate race distance too soon. That’s not the goal early on. Even experienced triathletes can be heard at the start line saying, “That looks a lot farther than last time.” I’ve said it! Your first few sessions might be only two to three minutes of continuous swimming at a time. The objective is to stay

relaxed, not to swim far. As that comfort builds, distance naturally follows. Think of it like a road runner jumping on the trails for the first time. The dynamics are different. No one expects perfect form and pacing on technical terrain right away. Open water works the same way. Getting the feel for the water takes some time.

CONTROL YOUR BREATHING BEFORE YOUR PACE

This should probably be number one if we are ranking these tips. When athletes panic in open water, it’s almost always a breathing issue, not a fitness issue. If your breathing gets rushed, everything falls apart. Stroke timing gets off, body position falls apart, and perceived effort level skyrockets. All from your breathing rhythm. Before you think about speed, focus on long, controlled exhales in the water. Breathe out of your nose and mouth, and then in through your mouth as you turn your head. If you need to flip onto your back or breaststroke to reset, do it. Get your heart rate down and your breathing back to baseline. If your breathing is controlled, your effort will feel in line.

LEARN TO SIGHT WITHOUT DISRUPTING YOUR STROKE

In the pool, you follow a line; in open water, you follow buoys you can barely see and people who also may not be swimming straight. That’s where sighting comes in, lifting your eyes forward just enough to see your next buoy. The mistake most athletes make is bringing their head way out of the water every time they sight, which drops the hips and feet, and decelerates you. It makes your life harder having to get back up to speed by the time you want to sight again. Woof. So work on lifting your eyes out of the water just enough to see; we call it alligator eyes. Wait to inhale until after you have turned your head, not while looking forward. Lift. Look. Breath. One extra tip is to pause the arm that is reaching forward just a hair longer on a sight so that you have a little more time to look, turn your head, and inhale. So really it’s lift, look, and breeeeeeeaaaaattthhhhheeeee.

GET COMFORTABLE BEING UNCOMFORTABLE

Open water will never feel exactly like the pool, and that’s okay. There will always be moments where things feel off or disrupt your flow. You’ll get hit by other athletes. You might hit a buoy. Say hello to a fish. You might breathe straight into a wave and take in some water. You might get water in your goggles. The goal isn’t to eliminate discomfort; it’s to recognize that you’re still in control when it shows up. Our most successful open water swimmers do it a lot. With people. In a lot of different conditions. The athletes who succeed aren’t the ones who avoid stress; they’re the ones who have experienced it enough times that it no longer bothers them. Don’t panic, reset, and get back to it.

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Leighanne Otten Timmerman, Triathlon

34; Physical Therapist at Campbell Clinic Orthopedics

I f TRIATHLON: I’ve always been inspired by people who compete in triathlons. I love the resilience in the community and how we all come from different experiences and backgrounds to achieve the same finish line!

BUCKET LIST: I have yet to complete the full Ironman, and I want to do at least one.

UP NEXT: Memphis in May Olympic Distance Triathlon; Annie Oakley Sprint Triathlon; National Championships for Olympic and Sprint distance; and the World Championships in Spain in September!

FAV FITNESS ACCOMPLISHMENT: My favorite was making it to USAT Team USA and competing on the World Triathlon stage!

HOMETOWN: Memphis, TN

SPEED BUMPS: Shortly after qualifying for World Championships, I suffered an annular tear in my L4/5 disc. I did not think I would be able to compete last season, but very special people helped me get to the start line. It took a few back procedures with Dr. Carlos Rivera, a lot of Physical Therapy assistance from Kelly Lee, Careful Coaching from Heather Nicoles, and an enormous amount of love and support from my husband, family, and friends!

MY GROUP: BPC performance coaching, Team Zoot Mid-Atlantic, and USAT AG Team USA.

BEST EATS: Casablanca! I love the Shawarma and their hot tea!

DREAM DINNER COMPANY: Shaquille O’Neal. I think he’s so funny and a nice human!

GO-TO GEAR: My purple Quintana Roo bike, HOKA Carbon Fiber running shoes, Zoot tri kits, and my Zone 3 wetsuit, if it’s legal! Prednisone and Tylenol are also lifesavers sometimes.

INSPIRATION TO BE FIT: The resilient human spirit! I work and train with people who go through so much; it’s truly amazing what the human body can survive and be trained to accomplish. I don’t believe in wasting a day when I am capable of training. It can be taken away so fast.

ON MY NIGHTSTAND: “Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance” by Alex Hutchinson

PET PEEVE: Comparing and egos — leave them at home and be nice on race day.

QUOTE: “Your easiest job is to be kind to the human next to you.” – unknown

Photo by JoLaura Bell

Barton Borg Thrasher, Cyclist

62; Family Physician at the Thrasher Clinic/MDVIP Collierville and Oakland

I f CYCLING: Cycling allows me to accomplish many things simultaneously within my limited schedule. I get to spend time outdoors with people I like who motivate me to become a better cyclist.

BUCKET LIST: I’m hoping to travel to Africa with my family and climb Mount Kilimanjaro. I would also love to travel to Europe with cycling friends and ride many of the routes for the Tour de France and the Giro d’Italia (Tour of Italy). Finally, I look forward to traveling with my wife and friends and playing golf in Scotland soon.

UP NEXT: I’m preparing for a golf tournament in the fall.

FAV FITNESS ACCOMPLISHMENT: My favorite was completing the Ride 2 Rosemary last year. It was an amazing and transformational experience.

HOMETOWN: Collierville

SPEED BUMPS: My fitness journey has always been tempered by the multiple roles I’ve had as a physician, small-business owner, husband, and father. My time has always been a premium, and my wife, Cristy, helped me understand that I needed to take care of myself physically, spiritually, and emotionally to perform those roles to the best of my ability. Exercise has been my way to sharpen my ax and be ready for anything that comes my way each day.

MY GROUP: I’m a member of the McBride Ride Road Cycling Team and the Ride 2 Rosemary Cycling Group.

MOST MEMORABLE FITNESS EVENT: I rode the 100-mile UNBOUND Gravel race in Kansas in 2023 with two close friends. It certainly was satisfying training with them and finishing such a grueling race together.

BEST EATS: Maeve’s Tavern in Collierville. You can’t go wrong with the shepherd’s pie. You almost think you’re in Dublin!

DREAM DINNER COMPANY: I’d love to have dinner with Marge Thrasher, my mother. She was a very inspiring person in my life, and she died approximately 15 years ago. I would love to have one more dinner with such a special person in my life.

GO-TO GEAR: My coach, Dale Sanford, stresses proper training, which involves monitoring power and heart rate zones. I use my Wahoo Element bolt and chest strap heart monitor when exercising on the bike. I also am an avid WHOOP user.

INSPIRATION TO BE FIT: My patients inspire me to stay active and be fit. Their accomplishments compelled me to work harder in the gym and on the bike. As a primary care physician, I feel it’s necessary to practice what I preach regarding exercise and nutrition.

ON MY NIGHTSTAND: “Theo of Golden” by Allen Levi PET PEEVE: Motorists who do not respect cyclists’ rights on the road.

QUOTE: “Iron sharpens iron, and one man sharpens another.” – Proverbs 27:17

DAAVON GRAYSON

50, Trainer at Gym 11 BBD & BODYBYDAAVON

FAV WAY TO WORKOUT:

I love to superset exercises, especially when I have a short time to train. It helps me get a good pump and manage time.

BIGGEST FITNESS MYTH:

Eat less to lose weight! I train and teach my clients to eat what’s required to reach their goals. Proper nutrition and timing are so important. When you starve the body, it goes into catabolic mode (failure). Eating the proper nutrients at the right times will cause the body to enter an anabolic state (gains/win).

BIGGEST NUTRITION MYTH:

Less is better, when in actuality, eating more is better.

MY TYPICAL WORKOUT DAY:

When I’m feeling good with a peaceful mind and good music, the BEST workout is on deck!

I typically start with stretching, then compound movements, detailed movements, and end with burnout!

MY FITNESS TIP:

Have short goals that are reachable and attainable! Push harder every day and strive to hit your goals, trust the process, and your results will show up.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

Dumbbells. You can execute almost any type of exercise with just dumbbells.

MY FITNESS INSPIRATION:

My clients. When I see them self-motivated and doing their best to be better, it inspires me to keep working harder. I was always taught to lead by example, so I push them, and they push me!

DREAM WORKOUT PARTNER:

Mike Rashid — epic and high energy for sure!

GO-TO SNACK:

I like rice cakes with 30g almond butter.

DIET PHILOSOPHY:

Fuel the body with precision, prioritize whole foods, and adjust strategically to build an aesthetic, highperforming physique without unnecessary restriction.

ONE FOOD I CAN’T LIVE WITHOUT:

I love a good sub sandwich. I’m from New York, and we love a good hero.

WHAT KEEPS YOU MOTIVATED:

I don’t rely on motivation — I rely on discipline, routine, and a clear vision of the standard I refuse to fall below, especially on the days I don’t feel like showing up.

NEWBIE ADVICE:

Master the basics first — train consistently, eat with purpose, focus on proper form, and stay patient — because real results come from stacking small, disciplined habits over time, not chasing shortcuts.

GOALS FOR THE YEAR AHEAD:

I want to get better every day! If I can make it to the gym, eat all my meals, drink all my water, and get proper rest and recovery, that will help me better myself, which will help me be a better help to others.

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.