Memphis Health+Fitness Magazine November 2025

SEASON, UPGRADED!

At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.

Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.

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

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

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

• Personalized plans backed by Campbell Clinic medical team

• Detailed movement assessments to check your progress

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

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

• Return to Play program to help prevent re-injury

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

YOU WON’T FIND AN EXPERIENCE LIKE THIS ANYWHERE

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Amy Goode | Publisher

Amy has been passionate about growing the health and fitness community for the past 29 years. An avid athlete, she’s taken on triathlons, cycling tours, road and trail races, and checked off bucket-list marathons in Chicago and New York City. She’s equally enthusiastic about Hot Pilates, which keeps her grounded and strong. When she’s not training or publishing, Amy loves exploring Memphis’ food scene in search of the city’s tastiest guilty pleasures.

Angelique Nihen | Editor

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

Tindall Stephens | Photographer

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

Zoe Harrison | Contributing Writer

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

Lucy Modzelewski | 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.

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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SANA Yoga Brings Contrast Therapy to Memphis — A Private Heat + Cold Recovery Experience

From sauna heat to icy plunge, SANA Yoga introduces a powerful new recovery ritual to East Memphis / Germantown

East Memphis expands its holistic wellness offerings with Contrast Therapy, a guided experience alternating between heat and cold immersion. Rooted in ancient ritual and supported by modern recovery science, it enhances circulation, reduces inflammation, and restores balance.

This launch marks the next phase of SANA’s brand evolution from a yoga studio to a full-spectrum wellness home. Alongside yoga, sculpt, Pilates, and mindfulness classes — and additional wellness services launching soon — SANA helps busy professionals build strength and calm without burnout.

One thoughtfully designed private suite offers guests a quiet, staffsupported space to explore the heat–cold rhythm in comfort and privacy. Visit Sanayogastudio.com/east-memphis-yoga to learn more.

By Kelly Vrettos, FNP

When the Winter Blues Go Beyond the Blues

Understanding Seasonal Affective Disorder

As the days grow shorter and the temperatures drop, many people notice their mood and energy levels dipping, too. For some, it’s more than just the “winter blues” — it’s a condition called Seasonal Affective Disorder (SAD). We sat down with Kelly Vrettos, FNP, to discuss why SAD occurs, how to recognize its signs, and simple steps to help lift your mood during the darker months.

We hear a lot about the “winter blues.”

How do you know if it’s actually SAD?

SAD is more than just feeling sluggish or down during winter. It’s a form of depression that comes and goes with the seasons — usually starting in late fall and lasting through winter. Unlike mild winter blues, SAD can significantly affect daily life and functioning.

What are some of the first signs people might notice?

Early signs often include loss of interest in activities you normally enjoy, difficulty waking up, increased fatigue, and changes in appetite — especially craving carbohydrates.

Is there a particular type of person who’s more likely to struggle with SAD?

People at higher risk include those who live farther from the equator, women, and anyone with a family or personal history of depression or bipolar disorder.

Why does less sunlight affect our mood and energy so much in the colder months?

Reduced sunlight disrupts the body’s internal clock, or circadian rhythm, and impacts serotonin and melatonin levels. Serotonin helps regulate mood, while melatonin affects sleep. In winter, serotonin tends to drop and melatonin rises, leading to low mood, fatigue, and lack of motivation.

What simple daily habits can make a difference for someone feeling low in the winter?

Getting outside during daylight hours, exercising regularly, and maintaining a consistent sleep schedule all help regulate mood and energy.

Does light therapy or vitamin D help?

Yes. Light therapy uses a special bright light box that mimics sunlight to help reset your body’s rhythm and boost serotonin. Vitamin D supplements can also help, since many people have lower levels in the winter.

Can what we eat or drink make a difference?

Absolutely. A balanced diet rich in lean protein, omega-3s, fruits, vegetables, and whole grains supports stable energy and mood. Try to limit excess caffeine and alcohol, as both can interfere with sleep and worsen low mood.

When should someone reach out for professional help?

If sadness, hopelessness, or fatigue become overwhelming, interfere with daily life, or last more than a couple of weeks, it’s time to reach out to a healthcare professional.

Is there anything people can do before winter hits to get ahead of SAD symptoms?

Planning helps — start light therapy early in the fall, schedule regular exercise, and line up activities that bring you joy.

For someone nervous about talking to a doctor, what’s your advice?

Think of it like any other health concern. Mental health is just as important as physical health, and seeking help is the first step toward feeling better.

For more information or to set up an appointment, call 901.881.2260 or visit Wellrestedsleep.org. Kelly Vrettos is a nurse practitioner and certified pediatric sleep coach with nearly four decades of healthcare experience. She combines her expertise in family and sleep medicine to help patients of all ages achieve better rest and overall wellness.

By Marcus Biggers, MD

How to Stay Injury-Free During Marathon Season

What are the most common injuries you see in marathon runners, and what can runners do to prevent them?

The most common injuries I see are overuse injuries of the lower extremity — things like plantar fasciitis, Achilles tendonitis, and shin splints. Stress fractures are also fairly common in long-distance runners. A proper warm-up and cool-down, good shoe wear, and gradual training progression are key to prevention. Nutrition also plays a major role in keeping athletes healthy and strong.

How can a runner tell the difference between normal training soreness and an injury that needs medical attention?

Training soreness typically shows up after a run and lasts a day or two. If you’re feeling significant pain during a run, pain while walking, or discomfort that lasts more than a couple of days, it’s time to get evaluated.

Many runners worry about their knees and hips during long training runs. What’s the best way to protect those joints?

Strong muscles around the hips, knees, and core are essential for joint protection. Runners should also focus on proper form and gradually increase mileage and intensity to reduce stress on joints.

How important are proper shoes or orthotics for preventing injuries? Should every runner get a gait analysis?

Properly fitting shoes are essential for all runners. Not everyone needs a gait analysis, but it can be helpful for those with recurring injuries or for those new to long-distance running. A good gait analysis can pinpoint form issues and help establish better habits.

If pain starts in the shin, hip, or ankle during training, what’s the first step a runner should take?

If you experience significant pain during a run, stop and assess. Pushing through pain can worsen the injury. If pain persists with simple weight bearing or doesn’t resolve within a couple of days, seek medical attention.

When it comes to recovery, there’s so much advice out there — stretching, ice baths, massage, and physical therapy. Which strategies are truly the most effective?

Recovery is essential for performance and injury prevention. Stretching and foam rolling help keep muscles flexible, while ice baths or contrast baths can reduce inflammation after long runs. Massage or soft tissue work is also helpful during peak training weeks. But the most important recovery tools are rest and sleep — your body does its best repair work off the road.

Do you recommend any supplements or antiinflammatory approaches for joint health during marathon training?

A balanced diet rich in protein, fruits, and vegetables goes a long way toward keeping joints healthy. Some runners may benefit from omega-3s, glucosamine, or collagen, but always check with your doctor first. Use natural anti-inflammatory habits like stretching, good nutrition, and rest. Over-the-counter medications can help occasionally, but they shouldn’t replace recovery time.

For runners who have had previous injuries — like IT band syndrome, plantar fasciitis, or stress fractures — how should they adjust their training?

Prioritize rest and recovery. Incorporate stretching and rehab exercises specific to your condition, and build mileage gradually. Listening to your body is the best way to stay healthy and avoid setbacks.

Dr. Marcus Biggers completed his orthopedic residency at the University of Tennessee Campbell Clinic and a sports medicine fellowship at the American Sports Medicine Institute. For more information or to schedule an appointment, visit Orthosouth.org or call 901.899.7980.

By Zoe Harrison

Empowering Men’s Wellness from the Ground Up

In January, Gameday Men’s Health opened its doors in Memphis, ready to change the perspective and opportunities for men looking to optimize their health. Founded on the belief that men deserve accessible, proactive, and personalized healthcare, Gameday has built a reputation as a trusted space for men wanting to feel, look, and perform their best.

At the heart of this effort are Ricky Holloway, Clinic Director and Nurse Practitioner at the Park Avenue location and part-owner of both Memphis clinics, and Shannon Goines, Clinical Director and Nurse Practitioner at the Collierville location. Both joined the franchise in October 2024, months before opening day, to help build the clinics from the ground up. “We started with nothing but keys to the buildings, and it's been really cool to nurture these spaces from the beginning,” Shannon and Ricky share.

Gameday’s philosophy centers on meeting each man where he is and helping him take charge of his health. “Our main goal is to help our patients be the best version of themselves,” Rick says. “For some, that means better stamina at the gym. For others, it’s just having enough energy to mow the lawn. We tailor care to their individual goals.”

Each new patient at Gameday begins with a comprehensive, hour-long consultation. During that visit, testosterone levels, hemoglobin, and prostate health are tested, among others, so that by the time a patient leaves, he already has real data to discuss. “Most men have never had their testosterone checked,” Shannon explains. “We’re increasing awareness and helping them make informed decisions.”

While Memphians are blessed with the best food in the country, many pay the price in high cholesterol, diabetes, and other metabolic conditions. Diagnosis and treatment at Gameday can be part of a broader solution. “We’re not primary care, but we’re often the ones who spot red flags,” says Shannon. “Someone might come in for one symptom, but their labs reveal an underlying issue.”

Gameday offers a range of therapies designed to restore balance and improve quality of life, such as testosterone replacement therapy, erectile dysfunction treatments, weight loss programs, peptide therapy, vitamin injections, and even aesthetic services. While their focus is on men’s wellness, Shannon also treats some female patients seeking treatment.

For Ricky and Shannon, Gameday is more than a clinic, but a place where men can take control of their vitality and rediscover what it means to feel their best. Both Ricky and Shannon stress accessibility and open communication, encouraging patients to call, stop by, or ask questions anytime. “Even if I don’t know the answer to a question my patient has, I will find it for him,” Ricky says.

By Tomisha Ross, MSN, FNP-BC

Understanding Normal vs. Chronic Stress

The holidays are approaching, and school is in full swing. For many people, it’s a time of year when stress ramps up.

How do you know if what you’re feeling is a normal, short-term response to your busy life or a chronic concern that requires medical attention?

As a primary care provider, I talk to patients about how stress impacts their health so I can help address the symptoms and root causes.

First, it is important to understand the difference between regular, “acute stress” and long-term, “chronic stress.”

Acute stress is a natural response to a specific situation in your life, like a big project at work or school. Acute stress might not be fun, but it isn’t unhealthy — it can improve performance and focus in the short-term because it causes your body to adapt to the challenge you’re facing.

Chronic stress is more concerning.

Chronic stress means you are constantly in “fight or flight” mode and on high alert. This lasts for weeks, months, or longer, and can start to feel “normal” if left unaddressed. Common causes include toxic work conditions, relationship problems, financial concerns, and unstable or dangerous living conditions.

Eventually, chronic stress can contribute to serious health problems like heart disease, high blood pressure, digestive issues, fatigue, anxiety, depression, and a weakened immune system.

If you think you’re experiencing chronic stress, talk to your PCP. Signs that it’s time to seek help include feeling overwhelmed, trouble sleeping, and using alcohol or drugs to cope.

I start by having an open, non-judgmental conversation about the cause of your stress and how it impacts your life. For

some people, chronic stress is linked to a stressful lifestyle. For others, it’s due to underlying chronic physical or mental health conditions.

If lifestyle factors are causing your stress, we can talk about healthy habits for time management, sleep, relaxation, diet, and exercise. I can help you identify which pressures are at the root of your chronic stress so we can focus on improving the most impactful issues.

If a physical or emotional health condition is to blame, I can help you keep your condition well-managed through medication and lifestyle changes.

Many patients are surprised that their PCP can help with mental health issues. Just like I can prescribe medications for a diagnosis like diabetes or hypertension, I can do the same for anxiety or depression.

In many cases, once a patient feels better and has a plan for managing their chronic condition, their stress level improves. If necessary, I can provide referrals to mental health professionals and other specialists who can offer more intensive care.

Along with addressing the root cause of your stress, I can prescribe medication to help you relieve symptoms like high blood pressure, headaches, insomnia, digestive problems, etc.

Stress is a very individual issue, so patients should have an individualized plan!

As your PCP, I can develop a long-term relationship with you to better understand your pressures, goals, and medical needs, so we can work together to ensure stress doesn’t negatively impact your health.

FITNESS, LEADERSHIP, & GIVING BACK

Silas Reed, 45, has always called Memphis home, but his appreciation for the city deepened after years of travel and exploration. “Sometimes looking around makes you love your city even more,” he says. “Memphis has this rare mix of soul and resilience that you feel in the people, the music, and the community spirit,” Silas says.

Today, Silas channels that spirit as Vice President of Next Day Access Memphis, a company dedicated to improving mobility and accessibility through ramps, lifts, and home modifications. “Our mission is simple but powerful: to help people live with dignity and independence,” he explains. “We install equipment, but we more so hope to restore confidence and quality of life.”

A lifelong athlete, Silas has always found a connection to fitness. From playing football, wrestling, and running track at White Station High School to joining the Memphis Blues Rugby team after graduation, physical discipline has shaped his identity. After college, martial arts training became a cornerstone of his health journey. “Fitness sharpens me physically, mentally, and spiritually,” he says.

However, as a father of five, with kids ranging in age from seven to twenty-one, Silas understands how easily fitness can slip to the back burner. “There were times I looked healthy but wasn’t truly well inside,” he admits. “I was staying just fit enough for aesthetics, but was not paying attention to my overall health and longevity. Getting back into consistent training over the last year has been a game-changer for me personally and professionally.”

A significant source of that renewed motivation comes from his younger brother, Jason Heinrich, an accomplished ultramarathoner whom Silas helps pace during 100-mile mountain races. Supporting Jason through grueling conditions, often deep into the night and into the early morning, reminded Silas of the importance of discipline and purpose. “Watching my brother push through exhaustion and pain for his goals really inspired me to focus on my fitness, for myself and as an example of good health to my kids,” he says.

Silas is now training regularly at Memphis Judo & Jiu-Jitsu again, where he rediscovered his love for martial arts. Boxing, especially, has become a favorite outlet. “It’s intense, disciplined, and fun, and it came back to me 20 years later like riding a bike,” he says. “The crew there, especially my coach Kevin Botwinick, makes it easy to show up and get moving.” Early mornings often find him training as part of his “5 a.m. Club,” setting the tone for the day ahead.

At Next Day Access, that same commitment to health extends beyond his personal life. The company sponsors endurance events and supports employee fitness initiatives, including Jason’s races, because, as Silas says, “Our mission to improve mobility doesn’t stop with our customers. Supporting wellness for our team reinforces the same values of freedom, movement, and vitality that we stand for.”

For Silas, the lesson is clear: fitness and leadership aren’t competing priorities; they’re intertwined. “Your health fuels your hustle,” he says. “When you’re strong physically, you’re sharper mentally and more grounded emotionally. Fitness and leadership are built on discipline, perseverance, vision, and purpose.”

Learn more about Silas and Next Day Access at Nextdayaccess.com/memphis-tn.

FINDING STRENGTH IN THE TRIBE

At just 26, Brittany Nicholas has already lived through enough challenges and changes that brought her away from, then back to, the world of fitness. Born and raised in Memphis, sports were central to Brittany’s life throughout childhood. She thrived in competitive cheer, track, and cross country, all of which shaped her early years and instilled a drive that would later define her. But by the time she reached college, the pressures of family struggles and financial independence forced her to step back.

“I had to grow up faster than most people,” she says. “I was working two jobs, going to school full-time, and completely on my own. I was putting in 80 or 90 hours a week. It was exhausting, but it built my work ethic. Even now, if I’m not working, I don’t know what to do with myself,” Brittany says.

That relentless spirit carried her through one of the darkest chapters of her life. About five years ago, Brittany was emerging from a painful breakup from a

volatile and destructive relationship. Emotionally drained, she turned back to exercise as an outlet. “When my emotions were high and everything felt overwhelming, I needed to move,” she recalls. She tried a class at Iron Tribe and was immediately hooked. Iron Tribe’s mix of HIIT and CrossFit-style training — like power cleans, bike sprints, push-ups, and strength circuits — provided the structure and challenge she craved, and she fell in love with both the workout and the community.

Two years into her membership, her passion caught the attention of a coach and manager at the East Memphis Iron Tribe. When they mentioned they were opening a Germantown location and asked if she’d ever thought about coaching, Brittany saw an opportunity to change her life. “I’d been unhappy at my job, so I started working on my personal training certification, and decided to go for it,” she says.

Now approaching her third year as a full-time coach, Brittany says she’s

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finally living with purpose. “Every single day I wake up excited to go to work,” she says. “I love the workouts, but what I really love are the people. I’ve been through a lot personally, and this Iron Tribe family has had my back through everything.”

Brittany coaches most days of the week, yet still makes time to join Iron Tribe classes and work with a personal trainer to grow her fitness and her coaching. When asked what advice she has for people new to fitness and considering Iron Tribe, she remembers, “Five years ago, I was that person who ran to the bathroom to hide because I was intimidated. You will see that the community is supportive and encouraging, especially of new members. Everyone here is just doing their best.”

Interested in trying Iron Tribe? Check out Irontribefitness.com/ location/germantown and sign up for a free consultation!

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A VETERAN’S GIFT OF LIFE

How many of us would willingly donate a kidney to save someone we love, much less someone we barely know? For Carl Densford, the answer was a resolute “yes.”

A retired Air Force Major and meteorologist with 22 years of experience, Carl has always thrived on challenges and a commitment to physical activity. “I started doing triathlons a few years ago,” he says, with his wife Heather’s encouragement, a fellow veteran whom he met during his service. “It’s a unique opportunity to compete against yourself almost constantly.”

Two years ago, Heather shared with Carl devastating news about her mentor and former flight commander, Carrie, who was facing kidney failure due to IGA neuropathy. Although Heather was not a match, Carl’s O-positive blood type made him a promising prospect. After a year of tests and evaluations, doctors deemed him the best match for the transplant.

On September 18, 2024, despite only meeting Carrie in passing a couple of times, Carl underwent surgery to donate one of his kidneys to save her life.

“Seeing suffering is especially hard for military members to deal with,” he shares. “We always want to help. I felt like this was another way to continue my service after retiring. Instead of serving 330 million Americans, now I am serving one.”

The results were immediate. Carrie’s kidney function went from 13% with both kidneys to bordering 82% with only one of Carl’s, 24 hours post-op. “It’s inspiring to see how the care I’ve given my body paid off in such a way that hopefully, for the rest of her lifetime, she won’t have to worry about that piece,” he says. Now, nearly five years after her initial prognosis, Carrie can return to working full-time in the cockpit.

When asked about his feelings on the whole process, Carl says he “can’t describe it as anything other than love.”

“I want her to be healthy and reap the benefits of this process,” he adds. “Every time I get a message about Carrie’s progress, it nearly brings me to tears.”

Carl’s own recovery from surgery was rocky at first, as he could barely walk or see clearly due to the effects of the surgery. “My first real walk over 50 feet was greeting Carrie after her surgery,” he shares. “My body took a little time adjusting to one kidney, and I slowly started incorporating all of my disciplines at about six weeks,” he says of his own grit and determination to get back in the game of his active lifestyle.

Carl with his recipient, Carrie

Four months post-surgery, Carl completed his first Olympicdistance triathlon, and this past summer, he broke his personal records at the Memphis in May triathlon, shaving nine minutes off his swim time and improving his bike and run times. He also participated in several other races, including the Wolf River 5K, Natchez Trace Century Ride, the Escape from Alcatraz Triathlon, and Irreverent Warriors Silkies Hike.

Besides these impressive accolades, Carl feels the experience has changed him in bigger ways. “I don’t hold grudges anymore. Seeing someone suffer makes you realize life is too short and fragile to be upset about much of anything.”

Though retired from the military, Carl continues to use his passion for helping others. He is involved in the DOVE Transplant Group to support veteran kidney recipients and will represent Mississippi at the Transplant Games of America next year. He is also a member of both Kidney Donor Athletes and Traveling Irreverent Warriors, the latter of which brings awareness to the Veteran suicide epidemic and forms bonds of support.

Carl hopes his story encourages others to consider living donations. “You can save someone’s life with little to no risk of your own,” he says.

To learn more about becoming a living kidney donor, visit Dovetransplant.org.

BAKING & BIKING

Growing up in Ripley, Tennessee, Don Gaines always had an affection for Memphis. After college in Searcy, Arkansas, and stints in Arkansas and Springfield, Missouri, he moved to Memphis about 10 years ago. “I fell in love with the community and the culture here. Memphis has a creative and supportive energy that keeps you going,” he says.

That spirit runs through Lulu’s Cafe & Bakery, the vegan shop Don co-owns with Stephanie Blanda and Alexa Zabella. What started as a small farmers' market stand grew into a beloved Memphis business focused on local sourcing and sustainability. The idea of working in the food industry took root when Don was working from home in a desk job that left him seeking a change. He took part-time restaurant jobs, learned about cottage baking laws, and began experimenting with sourdough bread in his kitchen. “I’ve always been drawn to bread because it is a balance of technique, intuition, and creativity,” Don says.

After several months of home baking and time crafting pizza at Fuel Cafe in Midtown, Don teamed up with Stephanie, a former restaurant coworker who shared his culinary vision. Together, they co-founded Lulu’s and sold their products at local farmers' markets for years before opening their brick-and-mortar cafe over two years ago. “Stephanie brought so much knowledge and experience that I didn’t have,” Don says. “Working with Stephanie and Alexa has brought Lulu’s to life.”

At Lulu’s, their vegan menu isn’t about imitation food trends. “When we think about what to make, it’s not about recreating burgers,” he explains. “It’s about foods people already love that just happen to be vegan. We focus on ancient, plant-based traditions that people know and are familiar with.”

Outside the kitchen, Don’s other passion is cycling, not just as a sport, but as a way of life. “I’ve been riding bikes for over a decade now,” he says. “I ride everywhere to commute, exercise, and hang out with friends. I even have a cargo bike I use to haul stuff around. I spend a huge portion of my life on my bike.”

That lifestyle nearly came to a halt last July, when a driver blew through a stop sign at the intersection of Vance and Walnut. Don was headed out for a training ride, feeling especially good after recently winning a bike race in Conway, Arkansas. “I saw the car and thought, ‘They’re not stopping,’” he recalls. “I turned as sharply as I could, but they hit my front wheel. I was on the ground, and the car was driving away.” Don was left injured in the street with five broken ribs and a partially

collapsed lung. He spent 36 hours at Regional One and weeks at home recovering, barely mobile. “Thankfully, the bike was less damaged,” Don laughs.

Now, Don is back in the kitchen at Lulu’s, riding his bike everywhere, including Thursday nights with the Memphis Social Bicycle Club and Tuesday GPAC rides, and hopes to try racing again. “The cycling community here is incredible,” he says.

Help advocate for safer streets and a more bike-friendly Memphis at the Second Annual Memphis Social Bike Club Critical Mass on Sunday, November 9, at noon at Wiseacre Downtown.

Learn more about Lulu’s Café and Bakery at their website Luluscafeandbakery.com.

By Shlomit Ovadia

by Tindall Stephens

Leading by Example

For Erika Scott, leading a fast-growing eye practice means more than overseeing operations; it is about setting an example of wellness for her team and community.

Erika is the Clinic Operations Manager at Charles Retina Institute, a private ophthalmology practice that has grown to 11 locations during her six years with the company, where she manages over 100 employees.

“After I had my daughter ten years ago, I noticed some changes in my body, so I started doing 5Ks and making sure I was fueling with healthy snacks like veggies instead of chips, making these gradual changes,” she notes. Erika also worked with Daavon, a personal trainer and owner of Body by Davvon, to learn everything from proper weight-lifting form to meal prepping. “I learned a pathway to meet my fitness goals,” she recalls.

After taking on her role at Charles Retina Institute, Erika noticed a discrepancy between the healthy lifestyle the office was advocating for patients and how staff were fueling on Pop-Tarts and Oreos while skipping midday meals and exercise.

“I watched a decline in health, with people grabbing quick fixes to tie over a busy day, and a lot of weight gain at the practice,” Erika says. “I thought, ‘How can we ask a patient to control their A1C or lose weight without doing the work ourselves?’”

Erika’s office sees patients experiencing serious health concerns, such as diabetic retinopathy, where the importance of HbA1c is stressed, macular degeneration,

where a leafy green diet is suggested, pseudotumor cerebri, where weight loss is critical, and other eye diseases that are caused or exacerbated by excess weight gain, poor diet, and unhealthy lifestyle.

That’s when the mother and stepmother of nine put together a health initiative for her staff. A quarterly competition keeps information confidential while helping employees reach achievable goals. Staff fill out weekly forms to log their hydration, exercise, meditation, journaling, and other improved habits, gradually introduced over the course of each week and increased by the quarter. Erika also provided guidelines for the admin to stock healthier office snacks, including 100-calorie nut packs and cheese-and-cracker options. At the end of each quarter, the company throws a celebration with small trinkets to recognize participants’ progress.

Every Wednesday, Erika meets staff at the nearby Crunch Fitness at 6 p.m., helping them perform exercises and get moving. “I am by no means an expert, but I do have the desire to help,” she says.

Erika strongly recommitted to a healthy lifestyle two years ago. After marrying a chef, Erika put on 15 pounds, which, on her petite frame, “really showed and got me down.”

True to her go-getter nature, Erika purchased a Peloton, started taking Pilates at 5:30 a.m. before dropping her daughters off at school, cooked more fish at home, and swapped butter for avocado and olive oils. “I want to show my girls that you don't have to make compromises, you can be successful, a mother, and lead a healthy lifestyle.”

“I was surprised by everyone’s enthusiasm for this initiative,” she says. “Many employees had no idea where to start or how, but wanted to participate. Doing it as a team and having a reward system has been awesome. It’s more about camaraderie than anything.”

Erika’s initiative at work has been so successful that she’s shared it with other ophthalmology offices, receiving remarkable feedback and interest. She wants others to know the importance of leading by example and how gradual changes truly add up.

The Charles Retina Institute is currently accepting new patients. Visit Charlesretina.com to learn more. You can also reach out to learn how to adopt Erika’s health initiative in your office.

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Sculpt your body confidence

PRESENCE OVER PERFECTION

Originally from the small rural town of Cardwell, Missouri, Victoria Wood always saw Memphis as her “big city.” Just an hour and a half away, it was the place she and her friends would escape to after high school for nights out and new experiences. Over time, that weekend getaway spot became something much deeper. “Memphis quickly became a second home,” she says. After meeting her partner here in 2017, she officially moved in February 2019, a decision she describes as life changing.

As a lifelong athlete who played softball, volleyball, and cheered, Victoria always leaned on movement to manage stress. After college, she became a self-described “gym rat,” seeking community and structure through fitness. In early 2017, searching YouTube for a guided stretch routine, she stumbled across Yoga with Adriene. “It started as just a good stretch,” she recalls. “No one in my small town really did yoga, so I was totally unfamiliar with it, but I recognized how good it felt,” she remembers.

When she moved to Memphis, Victoria couldn’t find a gym that had the small-town sense of connection. Instead, she spent more time on her mat, which became her primary form of physical and mental exercise. Then came the pandemic. “During COVID, my mat became a place of solace,” she says.

A pivotal moment came in 2021, when Victoria walked into her first in-person class at mind/body HAUS, taught by Mary Patrick, now one of Victoria’s closest friends and yoga mentors. “There were 40 people in the room,” she remembers. “I sobbed like a baby afterward. That class changed me.” A week later, she put down her deposit for yoga teacher training. Her training coincided with some of the most challenging months of her life — her mother’s breast cancer diagnosis and the pressure of traveling home to care for her while also looking to transition out of a demanding career in healthcare. Victoria says, “Breathwork, meditation, and community helped me cope.”

Though she never planned to teach, sharing the tools she learned in teacher training became a natural next step. Her teaching philosophy is simple but profound: “Yoga isn’t about perfection, it’s about presence. And it is for ANY and EVERY body.” She’s passionate about creating truly inclusive, all-levels experiences where every student feels seen and supported, and she emphasizes the importance of listening to your body and taking the postures and rest that you need.

Victoria completed her 500-hour yoga teacher training through Dwi-Pada and mind/body HAUS in Fall 2023. “I felt it was pertinent as a teacher who didn’t have a lot of public class experience to continue my studies so my students would feel they could trust my guidance,” she says. At mind/body HAUS, she sees yoga as a practice of vulnerability and connection.

“It’s like holding a mirror up to yourself, while also realizing everyone else in the room is doing the same thing,” she says. “That shared energy builds something beautiful.”

Her advice for anyone just starting? “Be kind to yourself and know that yoga doesn’t require flexibility of the body, just flexibility of the mind.”

Check out Victoria’s teaching schedule at mindbodyhaus.com or follow the HAUS on Instagram @mindbodyhaus.

Creamy Chicken Pearl Couscous Soup

Ingredients:

q 1 bag Success Pearl Couscous

q 1 tablespoon butter

q 1 small onion, diced

q 2 carrots, sliced

q 2 celery stalks, sliced

q 2 cloves garlic, minced

q 4 cups chicken broth

q 1/2 teaspoon Italian seasoning

q 1 teaspoon salt

q 1 teaspoon pepper

q 3 cups cooked, shredded chicken

q 1 cup milk

q 1 tablespoon parsley, chopped

q 1 tablespoon heavy cream (optional)

Directions:

Prepare pearl couscous according to package directions.

In large pot, heat butter over medium heat. Add onion, carrots and celery. Cook 5 minutes until softened. Stir in garlic and cook 1 minute.

Slowly stir in chicken broth then add Italian seasoning, salt and pepper. Bring to boil then reduce heat to simmer 10 minutes.

Stir in chicken, milk and pearl couscous. Simmer 5 minutes until hot. Garnish with parsley.

For creamier soup, stir in heavy cream just before serving.

Success Begins

Sweet Pumpkin Soup

Ingredients:

q 1/2 cup carrots, chopped

q 1/2 cup celery stalks, diced

q 1 cup shallots, chopped

q 3 tablespoons butter

q 30 ounces canned pumpkin (not pie filling)

q 6 cups chicken or vegetable broth

q 1/2 teaspoon ground cloves

q 1/4 teaspoon ground allspice

q 1/4 teaspoon ground ginger

q 1 cup heavy cream

q 1/4 cup raw honey

q salt, to taste

q pepper, to taste

q parsley (optional)

q red pepper flakes (optional)

Directions:

In stockpot, saute carrots, celery and shallots in butter until slightly browned.

Add pumpkin, broth, cloves, allspice and ginger.

Bring mixture to simmer and cook about 20 minutes.

Remove from stockpot and puree using immersion blender.

Return to stove and slowly add cream and honey until well combined. Return to simmer and adjust seasoning with salt and pepper, to taste.

Garnish with parsley and red pepper flakes, if desired.

By Jack Shaw

Can Strength Training Stave Off the Symptoms of Menopause?

Menopause is a natural stage of life, but it often brings challenges that feel anything but easy. Hot flashes, night sweats, mood swings, weight gain, and changes in bone and muscle health are just a few of the shifts many women face. While no single strategy can eliminate every symptom, research indicates that strength training can be a powerful way for women to manage this transition and protect their long-term health.

Why Menopause Changes the Body

Menopause occurs when estrogen and progesterone levels decline. These hormones influence reproduction, but they’re also tied to how the body maintains bone density, regulates metabolism, stores fat , and balances mood. When estrogen drops:

• Bone density decreases, raising the risk of osteoporosis and fractures.

• Muscle mass naturally declines faster, leading to reduced strength and stability.

• Fat distribution changes, often showing up as more weight around the abdomen.

• Mood and sleep patterns shift, leading to increased irritability, anxiety, or disrupted rest.

Understanding these changes makes it easier to see why staying active can have such a significant impact.

How Strength Training Helps

Strength training addresses many of the core health challenges that menopause brings. From protecting your bones to improving your heart, resistance exercises can offer immediate relief and long-term benefits.

Bone Health

Weight-bearing exercises like squats, lunges, and overhead presses put gentle stress on bones. This stress tells your body to rebuild bone tissue, making your bones stronger and more resilient over time. Since women lose bone density at a faster rate after menopause, these types of exercises are crucial for reducing the risk of osteoporosis and fractures. Even simple resistance routines can significantly improve long-term bone health.

Muscle Preservation

As estrogen levels decline, muscle mass can diminish, leading to less stability and strength. Resistance training helps preserve and build lean muscle, countering this natural decline. Stronger muscles mean more support for joints, better balance, and an easier time with everyday activities like carrying groceries or climbing stairs. Many women also find that building strength gives them a renewed sense of confidence in their bodies.

Metabolism Boost

More muscle also means a faster metabolism. Muscle tissue burns more calories at rest than fat tissue does. This can make weight management easier during a stage of life when weight gain becomes more common.

Jack Shaw serves as the fitness editor of the magazine Modded, bringing his expert opinions and insights on the importance of maintaining lifelong physical and mental health. He has a deep knowledge of all things wellness and has previously worked with BarBend, AskMen, SimpliFaster, and more.

Mood and Energy

Exercise is well known for releasing endorphins. Strength training provides a sense of accomplishment, boosting mood and reducing stress. Many women also notice that they sleep more soundly when they maintain a regular exercise routine. Together, these benefits can ease the irritability, anxiety, and fatigue that often accompany menopause.

Heart Health

The risk of cardiovascular disease rises sharply after menopause. However, a regular exercise routine can reduce the risk of heart problems. With lower estrogen levels, women become more vulnerable to high blood pressure, cholesterol issues, and heart disease. Strength training and aerobic exercise improve circulation, support healthy blood pressure, and aid weight management. Protecting your heart preserves your quality of life for years to come.

Reduced Menopause Symptoms

Strength training also plays a role in managing menopause symptoms. Women who lift weights regularly may report:

• Better sleep quality and fewer night sweats, thanks to improved hormone regulation.

• Reduced severity of hot flashes, which may be linked to more stable circulation.

• Greater physical function, with less stiffness and improved mobility.

• An enhanced sense of control, with confidence in their ability to stay active and independent.

While experiences vary, resistance training supports physical health and helps women feel more in charge during this stage of life.

Getting Started With Strength Training

You don’t need to be a powerlifter to benefit from strength training. The key is consistency and gradual progress. Here’s how to begin:

• Start with body weight movements: Squats, lunges, push-ups, and planks build a strong foundation.

• Use resistance bands or light dumbbells: These tools are affordable, versatile, and easy on the joints.

• Work all major muscle groups: Strengthening your arms, legs, back, and core creates balance.

• Progress slowly: Add more weight or reps once the exercises feel too easy. This prevents injury and keeps you challenged.

• Pair with cardio: A brisk walk, cycling, or swimming complements resistance work and protects the heart.

• Prioritize recovery: Muscles repair and grow stronger during periods of rest. Aim for at least one rest day between strength sessions.

• Seek guidance: If you’re unsure where to start, consider working with a personal trainer who understands women’s health needs.

Strength Training Is Your Menopause Ally

Menopause can bring physical and emotional challenges, but you don’t have to give up strength, health, or confidence. Strength training is a way to maintain bone density, preserve muscle, boost mood, and reduce the risk of heart disease.

approved supplements is crucial to balance your vitamin and mineral levels and prevent severe health-related conditions.

By Dale Sanford, Performance Coach

THE FINE ART OF DOING LESS TO PERFORM BETTER

You’ve logged the miles, sweated through the intervals, and set more alarms than a firefighter. Now race day looms, and you’re told it’s time to “taper.” Translation: stop training so hard. For many endurance athletes, that’s like telling a toddler to stop touching things.

So, what exactly is a taper? In plain English, it’s a strategic reduction in training load (volume and intensity) in the last one to three weeks before a race. The goal is to slowly let your body absorb all that work you’ve done, shed accumulated fatigue, and hit the start line feeling like a coiled spring instead of a wrung-out sponge.

Here’s the science bit: during taper, muscle glycogen stores refill, hormones rebalance, and microscopic damage repairs. Your fitness doesn’t vanish, it just stays steady. But rest too little, and you stay tired. Rest too much, and you risk feeling flat. The sweet spot? A taper typically lasts 10–14 days for most endurance races. Shorter races might only need a three to seven day taper. I’ve found that most experienced athletes don’t need as long of a taper, even for really long events.

Now, let’s talk about how NOT to sabotage your taper.

1. DON’T PANIC-TRAIN

That “one last hard session” you think will give you an edge? It won’t. It’ll just leave you sore and more fatigued. The hay is already in the barn — don’t light the match too early and blow your taper on a lastminute quality session.

2. KEEP MOVING, BUT CHILL

Tapering isn’t hibernation. Nor is it total recovery. Keep some short efforts to stay sharp, but dial the volume down by 20-25%. Think “fresh and snappy,” not “race simulation.”

3. TRUST YOUR TRAINING

You’ll probably feel weird, a bit sluggish at times, restless, anxious, and convinced you’re losing fitness by the minute. You’re not. That’s just your body increasing readiness. Resist the urge to fix what isn’t broken and just know you’ve done the work, so you are ready. Fitness doesn't just fall off, so it's pretty hard to mess up by doing too little at this point.

4. ADJUST YOUR INTAKE... SLIGHTLY

With less training, there is less calorie burn. Keep eating well, but there's no need to eat more than usual until you are only a few days out. And even then, you don’t want to overeat and risk GI issues. It's not hard to put on a few pounds in the two weeks before a big race if you keep eating like you are training at a high volume.

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

5. PROTECT YOUR SLEEP AND YOUR SANITY

Sleep is your number one recovery tool —prioritize it. Avoid making significant life changes during a taper week. If possible, don’t change jobs, adopt a puppy, plan to propose, or remodel your kitchen. Avoid all avoidable extra stress, at least until after the race. You can, however, use your spare time to check off some to-dos you’ve been putting off. That tends to reduce some stress and start to rebuild your brownie points.

In short, a good taper is about confidence, trusting your preparation, reducing fatigue, staying sharp, and not letting your inner overachiever talk you into doing something dumb.

So go ahead, embrace the sporadic luxury of doing less. It’s not laziness, it’s science. And when you’re flying down the finishing stretch on race day, you’ll be glad you spent those taper days grinding less and gaining more.

UNLOCK YOUR ACTIVE LIFESTYLE

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• STAY ACTIVE WITH EASE AND CONFIDENCE

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• DON’T LET LIMITS DEFINE YOU. WITH NEXT DAY ACCESS, YOUR POSSIBILITIES ARE ENDLESS.

Photo by Tindall Stephens

Belizabeth “Bella” Ostrowski, Runner

33; Mom and Athlete; Volunteer Coach, Running and Judo

I f RUNNING: I love challenging myself to achieve each goal and the discipline and consistency it takes to become a successful athlete.

BUCKET LIST: I want to run the Chicago Marathon, the New York Marathon, and the Michigan Half Marathon.

UP NEXT: Lane Purser Memorial Road Race Series 2025, Women’s Run/Walk Memphis, Sugar 5K Run, Candy Cane course, and St. Jude Memphis Marathon® Weekend

HOMETOWN: Ponce, Puerto Rico, but I've been living in Memphis for 11 years now.

SPEED BUMPS: I've had 10 surgeries to repair tendons, ligaments, and misplaced bones.

MY GROUP: I'm a member of Memphis Runners Track Club, Breakaway Running, and Memphis Judo.

FAV JAMS: "Free Bird" by MOONLIGHT, Luna Bala, and "Glory" by Ogryzek. Sometimes when I feel like dancing, I like "Las Avispas" by Juan Luis Guerra.

RECENT RACES: I did the Campbell Clinic Full collection and took first place in the 30-34 age bracket. I also placed sixth in The Great American River Half-marathon for 30-34-year-olds. And I placed first in my age bracket for both the MRTC M.O.R.E. 5K and the Arlington 5K.

MOST MEMORABLE FITNESS EVENT: The St. Jude Memphis Marathon® Weekend in 2023 was really emotional because my younger sister is a cancer survivor of St. Jude. It really touched my heart.

BEST EATS: So many! I like Season 52 for their flatbread, avocado toast, and salmon salad. I also like Babalu for the fresh guacamole and all the salads.

DREAM DINNER COMPANY: David Goggins and I share a similar past, and I love his mental strength.

GO-TO GEAR: For races, I like Nike Alphafly 2 and Vaporfly 3. For daily runs, I like Mizuno and HOKA shoes. I also like my Garmin Forerunner 745, Chicknlegs clothes, and my Stelo sugar monitor.

INSPIRATION TO BE FIT:  I've been involved with sports since I was four years old. I was taught that the key to progress is consistency and patience.

PET PEEVE: My pet peeve is being focused at the gym and then being interrupted, leading to forgetting how many reps I was doing!

BINGE-WATCHING: I'm watching "Modern Family", "Yellowstone", and "Six Feet Under."

QUOTE: “Never let anyone tell you it’s impossible. You’re the one who can make it possible. You must believe in yourself.” - unknown

Jared Bigler, Runner

29; Environmental Manager at International Paper; Volunteer Board Member at Wolf River Conservancy

I f RUNNING: Running allows me to establish a routine and build towards a larger goal. As a non-Memphis native, tennis has given me a sense of community and made Memphis feel like home.

FAV FITNESS ACCOMPLISHMENT: I'm most proud of completing my first marathon at the St. Jude Memphis Marathon® Weekend in 2024.

HOMETOWN: Baton Rouge, LA

SPEED BUMPS: I was set back about six months due to consistent hip pain and wasn't able to run or play tennis during that time. I added more strength and mobility training to my schedule since then and have been better off for it.

MY GROUP: I do most of my runs solo, but I am a BPCcoached athlete.

RECENT RACES: Philadelphia Love Run half-marathon, where I PR'd! You can find me squeezing in USTA tennis matches when I'm not running.

MOST MEMORABLE FITNESS EVENT: My most fun fitness event was the Cherry Blossom 10-miler in Washington, DC, two years ago. The weather and course were beautiful, I ran a PR, and enjoyed the city for the weekend with an old friend.

BEST EATS: A burger from Swamp Bar with an espresso martini.

DREAM DINNER COMPANY: I've been watching professional tennis for over 10 years and would love to have dinner with Serena Williams. Serena's path to tennis greatness and her ability to overcome both on and off-court obstacles are inspiring. The way she has continued to evolve into an advocate in her post-tennis career is exciting to follow.

GO-TO GEAR: My go-to day-to-day running gear includes Brooks shoes, a Garmin watch, and a hat.

INSPIRATION TO BE FIT: I like the energy that daily activity brings me, and the feeling that I have accomplished something.

ON MY NIGHTSTAND: "The Celebrants: A Novel" by Steven Rowley tells the story of a group of college friends who reunite during challenging life moments to celebrate the fact that life is worth living. It is a feel-good story that is a reminder of the power of friendship.

PET PEEVE: I love the running access that the Greenline/Greenway/ etc. provide for Memphis, but my pet peeve is when people aren't aware of their surroundings and make it hard for runners/walkers/ bikers to pass.

BINGE-WATCHING: I'm always watching some type of reality TV. Anything on Bravo is my guilty pleasure.

BUCKET LIST: My ultimate running goal is to qualify for the Boston Marathon. Until then, I'd like to try an ultramarathon and hit the trails more, too.

UP NEXT: I'm going back for round two at the St. Jude Memphis Marathon® Weekend!

CORMONTAE HAMILTON

FAV WAY TO WORKOUT:

I enjoy explosive strength training combined with football-specific drills. It energizes me because it connects directly to the game I love, while also building power, speed, and discipline. Training this way makes me feel like I’m sharpening my body and mindset every day.

BIGGEST FITNESS MYTH:

One of the biggest myths I hear is that lifting heavy will make you bulky. Muscle growth and body composition depend more on your nutrition, training volume, and consistency than just lifting heavy weights. Strength training helps athletes get leaner, faster, and more explosive, not just bigger.

BIGGEST NUTRITION MYTH:

That eating less is the same as eating better. Too many people think skipping meals or starving themselves will get them fit, when in reality, proper nutrition is about fueling your body with the right balance of protein, carbs, and healthy fats. Food is fuel, not the enemy.

MY TYPICAL WORKOUT DAY:

My perfect workout day starts with an explosive warm-up, heavy compound lifts like trap bar deadlifts and bench press, and football-specific drills that push speed and power. I’d finish with conditioning and core work, leaving me feeling strong, fast, and locked in. Also, I can’t forget about my jump ropes to start!

Photo by Tindall Stephens

MY ADVICE:

Stay consistent and trust the process. Quick results fade, but discipline builds lasting change. Small daily habits such as showing up, eating clean, and getting rest add up to big wins over time.

MY FITNESS TIP:

Don’t chase perfection, chase progress. Even if you can only give 1% more today, that consistency over time will transform your body and mindset.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

A trap bar. With it, I can train total-body strength, explosiveness, and athletic power through deadlifts, carries, jumps, and presses. It’s the most versatile tool for building real performance.

ALWAYS IN MY GYM BAG:

Resistance bands. They’re essential for warm-ups, mobility, and adding extra intensity to lifts or speed work.

GO-TO SNACK:

A protein shake with fruit, quick clean fuel that keeps me energized without slowing me down.

DIET PHILOSOPHY:

Eat to perform: fuel your body with whole, balanced foods that give you energy and strength, not just calories.

GOALS FOR THE YEAR AHEAD:

My focus is on building a body that’s lean, powerful, and explosive, preparing me for the next chapter of my life.

WHAT KEEPS YOU MOTIVATED:

I remind myself why I started, lean on my faith, and focus on the bigger picture. I won’t let one hard day stop my long-term vision.

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.