INSPIRING ACTIVE LIFESTYLES SINCE 1996
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Dr. Carrie
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Lisa Mayo 500-Mile Comeback After Breast Cancer
VO2 MAX
WHAT YOUR FITNESS SCORE SAYS ABOUT YOUR HEALTH
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The Future of Preventive Health: Where Medicine Meets Fitness AM 360 Fitness
3025 Kate Bond Rd, Bartlett, TN 38133 (901) 300-2820 • am360fitness.com
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H+F OCT 2026
30 Years and Running Strong Publisher Amy Goode memphishealthandfitness@gmail.com 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Zoe Harrison Shlomit Cohen Maya Smith Amanda Tompkins Beth Wilson Graphic Design Brian Williams Digital Designer My 901 Media Social Media Editor Lucy Modzelewski Photographers Tindall Stephens Josh Clark
648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com
40 ON THE COVER: 22 VO2 MAX: WHAT YOUR FITNESS SCORE SAYS ABOUT YOUR HEALTH 34 DR. CARRIE PATTERSON: MAMMOGRAMS & MARATHONS 48 LISA MAYO: 500-MILE COMEBACK AFTER BREAST CANCER 10 FIT NEWS / 24 LIVING WELL / 30 BEAUTY / 36 FIT MEMPHIS 52 COACH’S CORNER / 54 FOOD + NUTRITION 56 WEEKEND WARRIORS / 60 TRAINER OF THE MONTH 6
H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies $1. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2026.
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Amy Goode | Publisher
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Josh Clark | Photographer
For three decades, Amy has grown and connected the Memphis wellness
Josh is a moment photographer. Drawn less to perfection and more to what’s real. As
community. A lifelong amateur athlete and marathoner, her work bridges
the owner of HyperFocus Run Club, his photography is shaped by community and
media and marketing to spotlight the experts and brands inspiring healthier
motion, focused on memory over performance and images that feel lived-in and
living. When not publishing, Amy is usually in a hot Pilates class or scouting
honest. At the core of it all is a love for people, for building meaningful community,
the latest fitness trends shaping the future of wellness.
for his wife, and for life alongside his German Shepherd, Ranger.
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Angelique Nihen | Editor
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Shlomit Cohen | Contributing Writer
Angelique is an editor, writer, graphic designer, and advertising/marketing
Shlomit Cohen is a Content Strategist for a Colorado-based nonprofit, where she currently
professional. A long-time SAG-AFTRA member, she also works and performs
lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in
professionally as an actress, singer, and dancer. A Temple University graduate,
writing and editing, Shlomit’s poetry and creative pieces have been published in various
she enjoys swimming, biking, painting, sewing, reading, and traveling.
literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
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Tindall Stephens | Photographer
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Maya Smith | Contributing Writer
Tindall has been shooting for over 20 years, specializing in weddings and
Maya is a native Memphian who is passionate about living well and helping others do
portraiture. She is a super busy mom of three teenagers,wife of a Memphis
the same. She is a fitness instructor and personal trainer at a local gym. In her free time,
firefighter/Paramedic, and entertainer of two boston terriers …among running
Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
a full time photography business. Tindallfarmerphotography.com
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Zoe Harrison | Contributing Writer
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Alicia Johnson | Contributing Writer
Alicia is a BSN-prepared registered nurse, homeschool mother of two, and fitness instructor.
Zoe is a biomedical engineer with a focus in medical writing, and has
Her fitness routine includes strength training and running, and she is passionate about group
authored a number of publications in scientific journals. She is a native
fitness classes and the sense of community they develop. In her spare time, she enjoys
Memphian and is a passionate runner, yogi, and weightlifter. In her free
running 5Ks with her daughter and spending time with the family’s horses and red lab, Camo.
time, she enjoys cooking and playing with her golden doodle, Sully.
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Lucy Modzelewski | Social Media Editor
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Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations.
Lucy is a branding and marketing professional and native Memphian.
She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her
An avid runner, she enjoys running on the Green Line with her husband
work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring
and participating in races throughout the year.
others on their entrepreneurial journey, and advocating for women and mental health.
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FIT NEWS
Baptist Women’s Health Center presents the 2026 Pink On and Groove On A Breast Cancer Survivor Celebration Baptist Women’s Health Center invites you to honor and celebrate breast cancer survivors and thrivers at a special pink party just for you! The celebration will be held on Friday, October 30, from 11 a.m. to 1 p.m. at the Second Baptist Church Gymnasium,4680 Walnut Grove Rd., Memphis, TN, 38117. Registration begins at 10 a.m., and the gym doors will open at 11 a.m. Wear your favorite pink outfit or your best retro costume for the costume contest themed “Breast Cancer Through the Decades,” featuring styles from the ‘60s, ‘70s, and ‘80s. We will select a winner from each decade. Please remember to wear tennis shoes to protect the gym floor. This event is free, but registration is required.
Also, thank you to our community partners:
If you need a support person to accompany you for any reason, they are warmly welcome. Space is limited; therefore, we ask that you register your support person also. One support individual is welcome, but only breast cancer survivors are eligible for prizes and giveaways. Survivors, please register by October 26 and plan to join in on the fun! We look forward to seeing you there! Thank you to our gracious sponsors, Natera / Zeta Think Pink Memphis, for making this event extra special!
10/3/2026 - JACKSON, TN LE BONHEUR PUMPKIN RUN JACKSON
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10/10/2026 - TUPELO, MS LE BONHEUR PUMPKIN RUN TUPELO
• Event Photography by Reginald Johnson & Damien Coleman • Photo Booth by “Save our Youth” • Music provided by DJ Ernest Walton & Line Dancing with Hickory Hill Sizzlers Line Dancers • Light refreshments provided by Ms. D’s Wings & Ronnie’s Catering • Door prize drawings for registered survivors (must be present to win) • Community support from Alpha Alpha Zeta Omega and Alpha Alpha Gamma Omega Chapters of Alpha Kappa Alpha Sorority, Inc., Chi Chi Chi Chapter of Chi Eta Phi Nursing Sorority, Inc., A Fitting Place, Divine 5 Ministries, and others. To register, visit bmhcc.wufoo.com/forms/r1oc1m7r0v1vtam.
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FIT NEWS
Orangetheory Fitness Lakeland: Building a Healthier Community, One Heartbeat at a Time
Dr. Louis Burgess and Melanie Burgess
A healthier community starts one heartbeat at a time. That’s the vision behind Orangetheory Fitness Lakeland, where new owners Melanie and Dr. Louis Burgess are building on a decade of success with a renewed commitment to helping people live longer, stronger, healthier lives. When the Burgesses purchased the studio in March 2026, they weren’t simply investing in a fitness business — they were investing in a community they had already grown to love 12
as longtime members. Their goal was never to change what made Orangetheory Lakeland special, but to strengthen it by investing in its people, enhancing the member experience, and creating meaningful connections throughout the Mid-South. That commitment begins with the studio’s remarkable coaching team. Many of Orangetheory Lakeland’s coaches have inspired members for years, creating a culture where encouragement outweighs intimidation, and every workout is met with energy, expertise, and genuine care. Whether
FIT NEWS
someone is walking through the doors for the very first time or training for a HYROX competition, everyone is welcomed as part of the FitFam. Since March, the studio has introduced brand-new treadmills, elevated the member experience, expanded community outreach, and strengthened partnerships with local schools, businesses, and charitable organizations. Orangetheory Fitness is also proud to be part of a brand recently recognized by Newsweek as the #1 Best Boutique Fitness Brand, reflecting its commitment to innovation, coaching excellence, and results. Every 60-minute workout is rooted in exercise science and designed to improve cardiovascular health, build strength, and increase VO2 max — a leading indicator of how efficiently the heart, lungs, and blood vessels work together to deliver oxygen throughout the body. Improving VO2 max has become one of the most recognized predictors of long-term health, longevity, and quality of life. “Our mission is to help people become healthier, stronger, and more confident while creating a community where every person feels welcomed, valued, and inspired,” says Melanie Burgess. “We measure success one life changed at a time.”
That mission extends far beyond the studio walls. Orangetheory Fitness Lakeland proudly supports local schools, athletic programs, and community organizations, and hosts annual fundraising events benefiting St. Jude Children’s Research Hospital and Team Brody. The workout may last just one hour, but the friendships, confidence, and healthier habits often last a lifetime. As Maya Angelou wisely said, “People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” That philosophy continues to guide every coach, every class, and every member experience at Orangetheory Fitness Lakeland. Whether your goal is to improve your health, train for your first HYROX event, increase your VO2 max, or simply have the energy to enjoy life with your family, Orangetheory Fitness Lakeland is ready to welcome you home. Orangetheory.com/en-us/locations/lakelandtennessee-0499
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FIT NEWS
Introducing the Mid-South’s Only Single-Port Robotic Surgical System Baptist Memorial Hospital-Collierville recently installed the Mid-South’s only single-port robotic surgical system, which involves making a single one-inch incision instead of multiple incisions for robotic surgery. Single-port procedures result in fewer scars, reduced downtime, and a shorter healing process — all while limiting complications. The Food and Drug Administration recently approved the technology for minimally invasive urologic surgical procedures, such as partial or complete removal of the prostate gland or kidney. “We are delighted to be the first in the area to offer a less-invasive surgical option using single-port robotic surgery for our patients,” said Lindsay Stencel, administrator and CEO of Baptist Collierville. “This technology can make a significant difference in the treatment and recovery of patients.” The single-port robotic surgical system provides surgeons with a magnified view of the surgical area as well as a greater range of motion. During procedures, surgeons’ hand motions are translated in real time and guided through a console. This technology can control three fully wristed, elbowed surgical instruments, reach a greater anatomical area through a single incision, and operate with more precision and control than traditional surgery. Baptist Collierville is the only hospital within a 206-mile radius to have the single-port technology and a surgeon trained to use it. Baptist Memorial Hospital-Collierville opened its doors in May 1999. With all the amenities of home, this full-service hospital sits on a 75-acre park-like campus and features extra-large patient rooms and a walking trail. Medical services include a full-service emergency room, inpatient and outpatient rehabilitation, inpatient and outpatient surgery, a step-down unit and a seven-bed intensive care unit, inpatient and outpatient diagnostics, the Baptist Sleep Disorders Center, outpatient women’s services and 81 acute care beds. It is one of only 40 hospitals in the country to earn Joint Commission accreditation for advanced hip and knee replacement. For more information, please visit Baptistonline.org/collierville, call 901.861.9000, or follow us on Facebook at @baptistcollierville. 14
FIT NEWS
Core VIII Pilates Studio Brings Accessible Fitness to Millington
Millington residents have a new place to move, strengthen, and prioritize their health with the opening of Core VIII Pilates Studio, founded by Flaresia Rogers. Located at 8117 US Highway 51 N., Core VIII opened in late July 2026 with a mission to bring accessible and welcoming fitness options to the Millington community. Rogers saw a need for more fitness opportunities close to home, particularly for residents who previously had limited studio options in the area. She created Core VIII to provide a space where people of all ages, backgrounds, and fitness levels can feel comfortable working toward their health and wellness goals. “Core VIII is about creating a space where everyone feels like they belong,” Rogers said. “I wanted to bring something new to my community while making fitness feel approachable, inclusive, and accessible.” 16
The studio offers Pilates along with other fitness experiences designed to meet members wherever they are in their wellness journey. At the heart of Core VIII is the belief that fitness should be available to everyone, regardless of age, current fitness level, or financial circumstances. By bringing a boutique fitness experience to Millington, Rogers hopes Core VIII will not only help residents become stronger and healthier but also create a supportive community centered around movement and wellness. Community members can view the class schedule and book classes at coreviiipilates.com, follow @core_viii on Instagram and Core VIII Pilates Studio on Facebook, or call 901.499.7871 for more information.
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FIT NEWS
YOUR BEST COLOR: Finding Beauty in What’s Already There There’s something powerful about looking in the mirror and realizing you don’t need to change anything, which can cause a ripple effect that positively impacts your mental health and self-image. That’s part of the appeal of seasonal color analysis, which encourages you to notice what is already there: the natural warmth or coolness of your skin, the color of your eyes and hair, and the unique qualities that make you, you.
Sessions with Audrey last 60-90 minutes, and she begins by assessing undertone. From there, she determines the client’s season and subseason. With 16 options, it takes time to find the right fit, and the results are often surprising to both Audrey and her subject. “Some people come in with no idea, and some are really confident they know their season, but there is always something new we can find together,” she says.
In Memphis, Audrey Tetzeli helps clients discover those qualities through personalized seasonal color analysis. Thoughtfully working through a variety of color swatches, Audrey observes how different shades interact with each person’s complexion and features to determine which seasonal palette is the best fit. She also offers style assessment options for clients who want to take their color discoveries into their everyday wardrobe.
However, being assigned a season doesn’t mean you have to follow a strict set of fashion rules. Your favorite color doesn’t become off-limits simply because it isn’t in your palette. Instead, think of color analysis as a tool, a way to become more intentional about the colors you choose while still having fun with personal style. Ultimately, the beauty of seasonal color analysis may have little to do with changing your appearance at all. It’s about discovering what’s already there, finding the colors that make you feel confident, and learning that sometimes, looking your best doesn’t require adding anything.
Seasonal color analysis traditionally divides people into four palettes (Spring, Summer, Autumn, and Winter) based on characteristics such as undertone, depth, and intensity. The goal isn’t to create a new version of yourself, but to find the colors that allow your natural features to take center stage. In a culture that can make beauty feel like a constant project, there is something refreshing about an approach centered on enhancement rather than correction. The right color can make your complexion appear brighter, bring out your eyes, or make your features look more vibrant. None of these things actually change you; they simply highlight what was already there.
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Are you ready to find the perfect colored set to wear to the yoga studio, your next tennis match, or your newest running shoes? Seasonal color analysis may give you just the inspiration you need. Learn more by following @thoughtfulclosettheory on Instagram!
FIT NEWS
Neighborhood Barre to Open Second Location in Germantown This Fall Hightower. Hightower is also the owner of Neighborhood Barre Memphis, the sister studio located on Sanderlin in East Memphis. “Our Memphis studio is such a great community where everyone feels welcome, has fun, and leaves feeling strong,” Hightower said. “People kept asking when we were bringing that to Germantown.” Hightower is opening the second studio with the help of her Director of Studios, Katelyn Caufield. Caufield, originally the Studio Manager for the East Memphis location, is “essential” to Hightower’s business development. Located at 3164 Forest Hill Irene as part of the new Watertower Place development, the new studio will offer a variety of class times designed to fit busy schedules, making it easy for members to incorporate movement into their everyday lives. Whether someone is brand new to barre or has been practicing for years, classes are designed to meet clients where they are in their fitness journey, with instructors trained to give advancements and modifications for each client, resulting in a truly personalized experience. In addition to regular classes, Neighborhood Barre Germantown will offer free childcare at select class times to their members to help alleviate this burden on mothers of young children. “As a mom of three young boys, I understand how essential 50 minutes to yourself can be during a day of constant demands from little ones, but how hard it can be to find the time for it,” Hightower said. “Our hope is that by providing this small childcare service to members, moms feel encouraged to prioritize themselves a little more during their day.” A new boutique fitness experience is coming to Germantown this fall with the opening of Neighborhood Barre Germantown, bringing a welcoming, results-driven barre studio to the local community.
Neighborhood Barre Germantown is scheduled to open this fall. Founding memberships are currently on sale, and preopening events will be announced alongside the studio’s official opening date.
Designed to feel less like a traditional gym and more like a high-style neighborhood gathering place, Neighborhood Barre Germantown will offer challenging, low-impact barre, strength, and HIIT workouts in an intimate and encouraging environment. The studio is designed for women of all ages and fitness levels, with classes focused on building strength, improving posture and balance, and creating long, lean muscle.
“It’s coming soon!” Hightower promised. “We are working through the normal bumps of new construction, but our opening date is just around the corner, and as soon as we know we can’t be derailed again, we’ll share it from the rooftops!”
“We wanted to create a place in Germantown where women could come to get a great workout, but also feel like they are part of something,” said the studio’s owner, Ainsley
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For opening updates, class information, and founding membership opportunities, follow Neighborhood Barre Germantown on social media at @neighborhoodbarre901 or visit the studio’s website, neighborhoodbarre.com/locations/Germantown
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LIVING WELL
By Kaushal Kalra, M.D.
VO₂ Max: What Your Fitness Score Says About Your Health What exactly is VO2 max, and what does it tell us about a person’s overall health and fitness? VO2 max is the maximum amount of oxygen your body can take in, transport, and utilize during intense exercise. I like to think of it as a measurement of how effectively three major systems work together: your lungs, heart and circulation, and muscles. Your lungs bring oxygen into the body, your heart and blood vessels deliver it to working muscles, and your muscles use it to produce energy. VO2 max gives us insight into how efficiently this entire system performs when the body is placed under increasing physical stress.
Why has VO2 max become such an important measurement for cardiovascular health and longevity? Cardiorespiratory fitness is one of the strongest indicators we have of overall health. Large observational studies have consistently found that people with higher cardiorespiratory fitness have a lower risk of cardiovascular disease and premature death.
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That’s why VO2 max shouldn’t be viewed only as an athletic performance number. It is also a measure of health and functional capacity. It tells us something about how well the body responds when demand increases — whether that means climbing stairs, hiking, running, playing a sport, or maintaining independence as we age.
How is VO2 max tested, and who should consider having it measured? During a clinical cardiopulmonary exercise test (CPET), a person exercises on a stationary bike or treadmill while wearing a specialized mask or mouthpiece. Equipment measures oxygen consumption and carbon dioxide production breath by breath while heart rate and other physiological measurements are monitored as the workload gradually increases. Testing can be valuable for someone who wants to establish a baseline fitness level and develop a more structured exercise strategy. Depending on the individual and appropriate medical evaluation, it can also provide useful information for people managing chronic conditions or cardiometabolic risk factors such as obesity, diabetes, and hypertension. It can also benefit people interested in improving performance in running, cycling, rowing, hiking, or other endurance activities.
LIVING WELL
What is considered a “good” VO2 max? I encourage people not to think of their VO2 max simply as “good” or “bad.” VO2 max varies considerably with age, biological sex, genetics, body size, and training status. It should be compared with appropriate reference values and interpreted within the context of the individual. Your first measurement is your baseline — not your destiny. The more useful questions are: Where are you today? What are your goals? And what can we do to improve your fitness safely over time? The objective isn’t necessarily to compete with someone else’s VO2 max. It is to understand your physiology and progressively improve your own health and performance.
Can someone exercise regularly and still have a relatively low VO2 max?
Measurable improvements in cardiorespiratory fitness can occur within weeks to a few months of consistent, appropriately prescribed training. In practice, two to three months can be a useful interval for evaluating meaningful progress. The goal, however, shouldn’t be to chase rapid changes in one number. Consistency ultimately matters more than a single intense workout.
How accurate are VO2 max estimates from fitness trackers? Wearable devices can be extremely useful, but most estimate VO2 max using algorithms that incorporate information such as heart rate, pace, speed, age, sex, and exercise patterns. They are not directly measuring oxygen consumption. Clinical exercise testing measures oxygen consumption and carbon dioxide production from respiratory gases as exercise intensity increases, providing a much more direct assessment.
Absolutely. Someone can look physically healthy or exercise regularly and still have cardiorespiratory fitness that is lower than expected for their age and sex.
Wearables are still valuable for following trends over time. I think of the two approaches this way: Clinical testing establishes the physiological baseline. Wearable technology helps monitor the journey.
One possibility is that their exercise routine isn’t structured in a way that sufficiently challenges and develops the aerobic system. But a lower-than-expected result can have many explanations, which is why the entire clinical and exercise context matters.
What is your best advice for improving VO2 max?
Rather than viewing the number as a judgment, I view it as information that can help us identify potential limitations and develop a strategy based on the individual’s goals.
Can VO2 max be improved at any age, and what exercise is most effective? Yes. Cardiorespiratory fitness can improve across the lifespan, although the amount of improvement varies among individuals. The foundation is consistent aerobic exercise combined with appropriately prescribed higher-intensity interval training when safe and suitable for the individual.
Train with purpose and intention. Don’t simply exercise harder. Understand where you are starting, identify your strengths and limitations, and progressively challenge your body.
Measure. Understand. Train. Recover. Progress. Your VO2 max is more than a fitness score. It is one window into how your body responds to physical stress — and, importantly, it is something you can work to improve. For more information or to schedule an appointment, visit Health 360 Wellness Clinic or call 901.496.6066.
Resistance training also plays an important role in overall physical capacity, metabolic health, strength, and healthy aging.
Kaushal Kalra, M.D., MPH, is board-certified in Family Medicine and Obesity Medicine and is a Certified Personal Trainer and Corrective Exercise Specialist. He is the Founder and Medical Director of Health 360° Wellness Clinic in Memphis, where he focuses on metabolic health, chronic disease prevention, medical fitness, and long-term well-being. 23
LIVING WELL
By Ashley Hendrix, MD, FACS
Knowledge is Power! Genetic testing can play a key role in breast cancer awareness Breast cancer survival rates are improving thanks to improvements in awareness, screening, and treatment. Genetic testing can play a powerful role in all three. Patients qualify for genetic testing based on personal or family history of breast cancer. If you qualify, you’ll have a routine blood draw that will go to a lab to be tested for genetic mutations linked to breast cancer, such as BRCA1 or BRCA2, to name a few. For patients with a breast cancer diagnosis, it can help us provide more targeted, effective care. Some patients with genetic mutations are candidates for targeted medications like PARP inhibitors and immunotherapy drugs. Understanding your genetics can also help you make decisions about surgery. In patients who test positive for a high-risk mutation, a mastectomy or double mastectomy might be appropriate due to the increased risk of recurrence versus a lumpectomy. In some cases, genetic testing can predict if cancer is likely to develop in your other breast.
We also talk to high-risk patients about risk-reducing medication in addition to surgery.
Mutations can be linked to other cancers, such as BRCA mutations and ovarian cancer, so a patient who tests positive can consider removal of the ovaries and fallopian tubes, too.
Selective Estrogen Receptor Modulators (SERMs) like tamoxifen are medications that can reduce risk by stopping the growth of hormone-driven cancer cells in premenopausal and postmenopausal patients. Aromatase inhibitors like anastrozole and exemestane lower estrogen levels to prevent tumor growth in postmenopausal patients.
While genetic testing has significant benefits for patients who have been diagnosed with breast cancer, it can also play a role in risk management.
On the surgical side, prophylactic bilateral mastectomy, which is the preventive removal of both breasts, reduces the risk of developing breast cancer significantly for high-risk women.
High-risk patients may need to start mammograms earlier than the average-risk patient at the age of 40. Or they may need a mammogram more than once a year. Some patients should add breast MRI to their screening schedule.
It’s also important to remember that genetic testing doesn’t just benefit you — it can help keep your loved ones healthy! If you test positive for a genetic mutation, you can talk to close relatives like children, siblings, and parents about undergoing genetic testing.
A positive test result is also an opportunity to focus on lifestyle changes that help manage risk. These are great for all patients — not just those with genetic mutations! Limiting alcohol, maintaining a healthy weight, staying active, and avoiding tobacco are linked to lower breast cancer risk.
Remember, the more you know about your risk for cancer, the better you can manage that risk. Arm yourself with as much information as possible and talk to your health care providers about ways you can take charge of your health!
Ashley Hendrix, MD, FACS, is a breast surgical oncologist with Regional One Health Cancer Care. She sees patients at Regional One Health’s Main Campus, 880 Madison Avenue, and East Campus, 6555 Quince Road. For more information, visit regionalonehealth.org/cancer-care. For appointments, call 901.515.HOPE (4673). 24
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LIVING WELL
By Shlomit Cohen
A New Option for Spinal Stenosis with Dr. Raul Cardenas, MD, FAANS, MBA Can you tell us a little about yourself and what led you to specialize in spine neurosurgery? My father and grandfather were both neurosurgeons, and after my residency training at LSU, I wanted to focus on spine surgery. I have been in practice for the past 15 years. Here at OrthoSouth, we are trying to achieve the best patient experience possible, and consider ourselves caretakers of the community, as the lifetime incidence of a back problem is 95%. At some point in life, most people will see a spine doctor.
What is lumbar spinal stenosis and what are the symptoms? Lumbar spinal stenosis is a condition that happens through a degenerative process. Arthritis and joint degeneration eventually close off a little bit of the canal where the nerves are coming through. People may experience numbness in their legs after walking, pain that shoots down their legs, or a postural change where they lean forward. One classic sign is the “shopping cart sign,” where patients may notice they can walk longer at the supermarket while holding onto a cart because leaning forward relieves their symptoms.
Spinal fusion has been a standard treatment for certain patients with spinal stenosis. What is a fusion, and why might surgeons and patients want to move away from it? With a spinal fusion, we resect the bone and joints, put screws into the spine along with rods that don’t move to immobilize a segment of the spine. Usually, this adds stress to the level of the spine above and below the surgically treated area and may eventually lead to an adjacent-level operation. There is also a propensity for the disease to progress more rapidly if patients have degenerative disc disease above or below the infusion.
You recently performed the first TOPS procedure in the Mid-South. What is TOPS, and how does it compare with a spinal fusion? TOPS stands for Total Posterior Spine System. The brilliant idea of this procedure is that, instead of putting in rods, we insert a posterior joint replacement made of titanium to preserve motion. With TOPS, you can resect the joints to appropriately decompress the neural elements without immobilizing the spine. It allows you to keep the mobility that the segment had to begin with. Additionally, the recovery time is much quicker. With a spinal fusion, patients cannot bend or twist for three to six months while the fusion progresses. Meanwhile, TOPS patients can be looking at just a few weeks for the wound to heal.
Who is a good candidate for TOPS and are there other options? A good candidate has a stable spine and good bone health to sustain the pedicle screws, which we measure using a DEXA scan. There are also limits regarding spinal slippage, disc height, and patient weight. We try to tailor our treatments specifically to the patient and operate conservatively. If surgery is not recommended, our physicians at the Spine Institute at OrthoSouth offer many advanced pain management options and minimally invasive technologies for patients.
Dr. Raul J. Cardenas is an accomplished third generation fellowship trained neurosurgical spine surgeon at OrthoSouth who treats low back pain, neck pain, sciatica, herniated discs, spinal stenosis, and other complex spine conditions. He specializes in minimally-invasive spine surgery, motion preservation techniques, and advanced surgical care for patients who need more than conservative treatment. He sees patients at OrthoSouth in Memphis-Briarcrest, Germantown, Southaven, and Arlington. Self-scheduling is available, and patients without a referral are welcome. Visit Orthosouth.org for more information. 26
Less Pee More Zzz Frequent trips to the bathroom at night are just one of the symptoms of benign prostatic hyperplasia, also known as “enlarged prostate.” Unfortunately, it will only get worse. Now, the good news: you don’t need surgery or permanent implants to treat this condition. Prostate artery embolization (PAE) is a minimally invasive outpatient procedure performed by the doctors at Memphis Vascular Center. It’s an elegant solution that partially reduces the flow of blood to the prostate gland, causing it to shrink and relieving symptoms. It’s FDA approved, covered by most insurance/Medicare and has less risk and fewer side effects than surgery.
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LIVING WELL
By Betsy Hutchins, CFP®, CRPC™, MHA
Give Your Finances an Annual Checkup You schedule your annual physical. You go to the dentist twice a year. Your next eye doctor appointment is penciled in before you ever leave the office. You might even know exactly how many steps you took yesterday. But when was the last time you gave your finances a checkup? Much like your physical health, your financial health can benefit from regular attention, even when nothing feels wrong. An annual financial checkup is an opportunity to step away from day-to-day spending and look at the bigger picture: what’s working, what may need attention, and what has changed over the past year. “Most people don’t need to overhaul their finances. They just need to check in,” says Betsy Hutchins, CFP®, CRPC™, MHA, founder of Forward Financial Planning in Germantown. So, what should that checkup look like? Betsy recommends starting with a simple question: Where is your money going? Most people know how much they earn, but it can be harder to say exactly how much they’re saving or where the rest is going. Reviewing bank and credit card statements, recurring expenses, savings, and debt can reveal whether your everyday financial decisions still reflect your priorities. For high earners, this can be especially important. As income grows, you may have more opportunity to save and invest, but you may also have more room for lifestyle expenses to grow unnoticed. If your income increased this year, did your savings increase with it? If you paid off a major debt, where is that money going now? The goal isn’t to scrutinize every cup of coffee. It’s to determine whether your money is going where you actually want it to go. Your paycheck deserves a closer look, too. Not just the amount deposited into your checking account, but the actual pay stub and benefits behind it. Fall is an especially timely opportunity to do this, as many employers approach open enrollment. Tax withholding, retirement contributions, employer matches, health insurance, disability coverage, Health Savings Accounts, and Flexible Spending Accounts are all worth revisiting rather than automatically making the same elections year after year. “You worked hard for those benefits,” Betsy says. “Make sure they’re working hard for you.” Next, ask whether your savings still match your life. A lot can change in a year. You may have received a promotion, paid off student loans, welcomed a child, bought a home, started 28
a practice, or reconsidered when you would like to retire. Your financial strategy should be flexible enough to change with you. That might mean reviewing retirement contributions and other savings goals, but it could also mean looking at your emergency reserves. The amount that felt comfortable several years ago may no longer cover the same number of months of expenses today. Sometimes a checkup confirms that you’re still moving in the right direction. Other times, it reveals that your money is following a plan designed for a version of your life that no longer exists. Protection is another part of the financial picture that is easy to overlook. Homeowners or renters insurance, auto coverage, life insurance, and disability insurance are often selected and then forgotten. As income, assets, and family responsibilities change, coverage may need to change with them. Beneficiaries and estate documents deserve the same attention. Marriage, divorce, children, the death of a loved one, a move, or a significant change in assets can all be reasons to revisit existing plans and make sure they still reflect your wishes. Finally, Betsy encourages clients to ask perhaps the most important question of the entire checkup: What has changed? Has your career changed? Your family? Your priorities? Are you caring for an aging parent? Thinking about starting a business? Hoping to retire earlier? Has a goal that felt important several years ago become less important today? “A strong financial plan doesn’t have to be super complex,” Betsy says. “It’s about clarity, consistency, and confidence that you’re making decisions that align with your goals.” You don’t attend your annual physical because something is wrong. You do it to figure out where you stand, address what’s changed, and to take care of yourself going forward. Your finances deserve the same attention. Choose a time each year to look at the full picture. Fall and open enrollment can provide a natural reminder, but tax season, your birthday, or another easy-to-remember date can work just as well. You may finish your checkup with a few things to address. You may discover an opportunity you hadn’t considered. Or you may simply confirm that you’re on the right track. Financial health doesn’t require financial perfection. Sometimes, it just requires taking the time to check in. To learn more or to schedule a free consultation with Forward Financial Planning, visit Fwdfp.com.
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By Renee Pinlac, MSN, FNP
LIQUID GOLD FOR YOUR SKIN:
The Truth About PRP + Microneedling People are also hearing about PRF now. What’s the difference between PRP and PRF, and do you prefer one? PRP and PRF both use components of your own blood but are processed differently. PRF creates a fibrin matrix that can release growth factors over time. I don’t see one as replacing the other — they are tools we select based on the patient’s goals. We use a system called Derma PRP that allows us to create a natural, filler-like regenerative treatment. I also combine regenerative treatments with hyaluronic acid fillers or biostimulators when appropriate.
What concerns does microneedling with PRP work best for — and what won’t it fix? In plain terms, what is PRP, and what are you actually separating out of someone’s blood? PRP stands for platelet-rich plasma. We draw a small amount of the patient’s own blood and process it to concentrate the plasma containing platelets and growth factors, separating it from the red blood cells and platelet-poor plasma. PRP has been called “liquid gold” for years — and for good reason. It can be used in liquid form or processed into a more concentrated, filler-like product for natural rejuvenation.
Why combine PRP with microneedling, and what does adding PRP change? Microneedling alone is wonderful for improving fine lines, texture, tone, acne scarring, and pigmentation. It creates controlled microchannels that stimulate the skin’s natural repair process. Adding PRP introduces the patient’s own concentrated platelets and growth factors directly into those channels, enhancing that regenerative response. The result can be healthier-looking, brighter, more even, and luminous skin. We can also inject PRP strategically, including under the eyes for patients concerned about dark circles. 30
It’s excellent for fine lines, uneven tone and texture, pigmentation, acne scarring, and overall skin quality. It won’t replace lost volume or completely correct deeper folds or significant laxity. Those concerns may require fillers, biostimulators, energy-based treatments, or combination therapy. PRP microneedling can be a beautiful standalone treatment or part of a larger plan.
Walk us through a typical appointment. What should a patient expect? We draw a small amount of blood and process it while the patient relaxes with topical numbing cream. Once prepared, we perform microneedling and apply the PRP throughout the treatment. Depending on the plan, we may also inject PRP into areas such as scars or under the eyes. From start to finish, patients can generally expect about an hour.
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How many sessions does someone realistically need, and when should they see results? Patients can see improvement after one treatment, with changes beginning within a few weeks as the skin’s regenerative process continues. Depending on age, skin condition, and goals, a series may provide more transformational results. I individualize the number and spacing rather than giving everyone the same protocol.
Is PRP worth the additional cost over traditional microneedling? I believe most appropriate candidates can benefit from PRP, but that doesn’t mean every patient needs the same treatment. My job isn’t to tell everyone they need PRP — it’s to determine which treatment or combination gives that individual the best outcome. One thing I love about microneedling with PRP is that all skin tones can benefit.
Who is — and isn’t — a good candidate? Good candidates are generally healthy patients with realistic expectations. Hydration and overall health can affect the blood sample and platelet concentration. Certain medications, including blood thinners, and some medical or skin conditions may affect candidacy, which is why consultation and medication review are important.
What’s the biggest misconception about PRP, and what do you wish every patient knew? The biggest misconception may be expecting regenerative aesthetics to be a “one-and-done” solution. One treatment can create visible improvement, but our skin continues to age and change. I look at regenerative aesthetics as a journey — using your own biology alongside established treatments to support healthier skin over time.
At De La Belle, we treat the whole person and build a plan around the patient, not a single procedure. The goal isn’t to change how you look; it’s to help your skin look and function at its best, naturally. For more information, visit Delabelle.net or call 901.459.3338.
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FIT MEMPHIS
By Zoe Harrison Photo by Tindall Stephens
Dr. Carrie Patterson
on Mammograms and Marathons For Dr. Carrie Patterson, caring for women’s health is both personal and professional. A native Memphian, she grew up around medicine (her mother worked at the University of Tennessee in Graduate Medical Education) and was exposed to physicians from an early age. That early exposure eventually led her to attend medical school at UT Health Sciences in Memphis and find her calling in Radiology, specializing in Mammography. Her choice to enter this field was also shaped by personal experience. Her grandmother died of late-diagnosed metastatic breast cancer, giving Dr. Patterson an especially meaningful perspective on the importance of early detection. She was also inspired to work both with and for women, saying, “I think working with women who want to take care of other women is very empowering.” As a breast radiologist, Dr. Patterson does far more than read mammograms. Her training encompasses breast imaging and intervention, including biopsies and procedures. She also sits down with patients to deliver their mammogram results, sometimes sharing happy news, and sometimes helping women navigate a difficult diagnosis. She frequently hears women express anxiety about mammograms, whether they will hurt or if radiation is dangerous. She encourages women not to let fear stand between them and potentially lifesaving information. During a mammogram, the amount of radiation involved is very small, and the exam itself is brief. It may be briefly uncomfortable, she says, but it shouldn’t be painful. “If you can find something early, your treatment options are so much better,” Dr. Patterson says.
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Dr. Patterson practices at Diagnostic Imaging (DI), part of Memphis Radiological, where she appreciates the quality of the technology and care. DI offers 3D mammography along with other breast imaging services. Dr. Patterson says the technology continues to evolve, including the recent addition of artificial intelligence tools at DI that can assist radiologists in interpreting images. “There’s always something new coming,” she says. “We are actively working towards adding contrast-enhanced mammography to the list of services we offer at DI. Contrast-enhanced mammography is a test that combines your mammogram with the administration of IV contrast through a vein in your arm to not only see the anatomy of the breast, but also get information about how the tissue is functioning, not just what it looks like.”
Five Things Every Woman Should Know About Mammograms
For young women who aren’t yet having routine mammograms, Dr. Patterson encourages them to pay attention to changes in their breasts. A new lump, pain or tenderness, nipple discharge, swelling, redness, or anything that feels different should be discussed with a physician. Other aspects like family history, breast density, genetics, and risk factors can also affect screening recommendations. Dr. Patterson encourages women to talk with their primary care physician or OB-GYN about their individual risk. “We calculate lifetime risk and five-year risk of developing breast cancer for everyone getting a mammogram and use updated history to keep the calculation accurate each year. In the meantime, we make it a priority to obtain your prior imaging for comparison, so we can review your history and watch for subtle changes over time.”
Some women need to start earlier.
Dr. Patterson practices the healthy lifestyle she encourages in her patients. A lifelong runner, she also enjoys swimming and Pure Barre, but she always comes back to running. “The best exercise for you is the one you enjoy,” she says. She has qualified for and completed the Boston Marathon twice, the Chicago Marathon, and most recently the Berlin Marathon this September, her third of the six World Marathon Majors. She hopes to eventually complete all six, with New York, London, and Tokyo still on her list. Running a half marathon in all 50 states is another goal she is pursuing. There’s also a natural connection between Dr. Patterson’s approach to medicine and her approach to marathon running: both require preparation, perseverance, and the ability to stay calm when things get difficult. As a physician, she helps women move past the fear of the unknown by giving them information and a clear path forward; as a runner, she’s learned to do the same: focus on the current mile she’s in, trust her training, and keep moving forward. For women who may feel intimidated to get their screening, she says, “Most of the time, the outcome is not as big as the fear. Knowledge is power, and it’s better to know as early as possible.”
Screening starts at 40 for many average-risk women. Current American College of Radiology (ACR) guidance says women should begin annual mammograms at age 40. This should continue every year, without an upper age limit, as long as the person is in good health.
A strong family history of breast cancer, certain genetic mutations, previous breast conditions, or other risk factors may mean earlier or additional screening is appropriate. Women should have a formal breast cancer risk assessment by age 25 to identify any higher-than-average risk factors that could influence earlier or supplemental screening. Talk with your doctor about your personal risk.
3D mammography gives doctors more information. 3D mammography takes multiple images of the breast from different angles, creating a more detailed view than a standard 2D mammogram. Diagnostic Imaging offers 3D mammography and AI-assisted interpretation as part of its breast imaging services. AI acts as a second set of eyes to increase the cancer detection rate of tiny, subtle tumors or calcifications, and can look past dense tissue to find hidden abnormalities.
Don’t wait for your next mammogram if something feels wrong. A new lump, nipple discharge, swelling, redness, pain, or another unexplained breast change should be evaluated, even if your most recent mammogram was normal. Screening and diagnostic imaging serve different purposes.
Don’t let fear keep you from getting screened. A mammogram is quick and uses a very small amount of radiation. It may be uncomfortable, but it shouldn’t be painful. The goal is to detect breast cancer as early as possible, when treatment options are often more favorable. Dr. Patterson’s advice: Be proactive, know your body, and talk with your doctor about the screening plan that’s right for you. 35
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By Alicia Johnson, BSN, RN Photo by Tindall Stephens
FIT MEMPHIS
Blowouts & Breakthroughs Komal Noordin, 36, has learned that finding yourself again doesn’t mean leaving your family behind. Sometimes, it means making room for all the different pieces of who you are. Born and raised in Houston, Texas, to Pakistani parents, Komal’s South Asian heritage has always been an important part of her identity. Twelve years ago, she moved to Memphis and has built a life with her husband, their two children, and their dog, Teddy. Memphis is not only home; it is a community with which she has a deep connection. Before becoming an entrepreneur and opening Blo Blow Dry Bar in Germantown in September 2023, Komal was a boardcertified behavior analyst who practiced applied behavior analysis and worked closely with individuals and families. After the birth of her second child, she stepped away from her career to become a stay-at-home mom. Although she was grateful for that opportunity, Komal, like most stay-at-home moms, admits “motherhood can be all-consuming.” While navigating postpartum emotions and the lingering effects of the pandemic, Komal began to feel as though she had lost a piece of her individual identity. “I love being a mother, but I also wanted to rediscover the ambitious, creative, and driven parts of myself,” she says. That desire led her to open Blo Blow Dry Bar. The beauty business became more than a career — it became a way to reconnect with herself while creating a space where other women could do the same. Blo specializes in professional blowouts, special-occasion styling, braids, updos, makeup, bridal services, extensions, and more. But for Komal, the real transformation goes beyond hair and makeup. She believes that when women feel confident, they carry that confidence into every part of their lives. Owning Blo has also allowed Komal to empower other women through employment and leadership opportunities, collaborate with local small-business owners, and give back to the Memphis community through sponsorships, charitable donations, and beauty services. Komal has also learned to make space for herself outside of work, too.
For Komal, balance doesn’t mean giving everything in her life equal attention every day. It means recognizing what needs prioritizing daily and understanding that she deserves to be prioritized, too. Still, balancing motherhood, marriage, business, and fitness isn’t always easy — guilt can creep in. However, Komal has learned, “Prioritizing myself does not take anything away from my family. It allows me to show up better for them.” She wants her children to understand that self-care is not selfish. She especially wants her daughter to grow up knowing that loving your family deeply and having dreams of your own can coexist. Her journey reminds us that it is never too late to begin again, learn something new, or rediscover a part of yourself. Sometimes, taking care of everyone else starts with remembering to take care of yourself. 901.707.7146 / blomedry.com/blo-germantown IG: @blogermantown
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Her fitness routine includes pickleball, Pure Barre, personal training, and independent workouts at Life Time. Her motivation has evolved from simply wanting to look good to wanting to remain strong, active, and healthy for herself and her children. “Fitness has become an important form of self-care for me. It gives me time to reset mentally, work toward personal goals, and do something positive for my long-term health,” Komal explains. 37
FIT MEMPHIS
By Alicia Johnson, BSN, RN Photo by Tindall Stephens
Finding Strength, Friendship, and Community Through FIT4MOM
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For Memphis mom of five and FIT4MOM owner Savannah Aime Grow, fitness is more than exercise. It’s about community, confidence, and finding the support needed to thrive in motherhood.
initiative, supporting local charities through diaper, food, clothing, and feminine hygiene drives, volunteer opportunities, and monthly “Purge and Pass” events that give gently used items a new life with other families.
FIT4MOM provides fitness and wellness programs for every stage of motherhood, from pregnancy and postpartum to kid-friendly stroller classes. What makes the program unique is its focus on creating a village where moms can work out, make friends, find accountability, and take care of themselves without guilt.
At its heart, FIT4MOM empowers women to prioritize their physical and mental well-being. Motherhood can be overwhelming and isolating, but having friends waiting at class can turn exercise into something moms look forward to, not dread. Encouragement from instructors and fellow moms helps women feel stronger, more confident, and better able to tackle whatever motherhood brings.
For Savannah, that mission is deeply personal. A Memphis native, she grew up playing basketball and running track before discovering running and kickboxing in college at UT Martin. After college, coaching kept her active, but motherhood changed the way she approached fitness. After the birth of her third child, medical issues made prioritizing fitness difficult. Savannah was able to stay home with her children, and while that was a positive change in her life, it also brought up feelings that aren’t uncommon for many stay-at-home moms: loneliness and feeling “trapped” inside the house. After having her fourth baby, she knew something needed to change. She tried gyms and other workout groups, but nothing seemed to fit her life as a mom. Then, in 2019, Savannah finally tried FIT4MOM. Her first class was a 5:45 a.m. workout at Overton Park, where she fell in love with the experience and the sunrise from Veterans Park. She quickly discovered that FIT4MOM gave her more than a workout. Her family’s days became more active and connected, and she found herself feeling stronger, happier, and more accomplished. By the time her fifth baby arrived, FIT4MOM had become a major part of Savannah’s life. She exercised throughout her pregnancy and returned to workouts six weeks postpartum. During that time, her FIT4MOM friends brought Savannah meals, checked on her, and celebrated the new addition to the group. Watching their babies grow together created friendships that have lasted for years. Since becoming the owner of FIT4MOM in 2024, Savannah is passionate about giving other mothers the same experience. Classes include virtual early-morning workouts, stroller-friendly classes where babies and children can stay close by, and mom-only evening workouts. During stroller classes, moms can exercise while their little ones remain nearby, entertained by instructors with bubbles, puppets, books, and stories. After classes, moms and kids often stay to play, strengthening the friendships that make the community special.
“I remember telling my husband after my first class that I wasn’t there to make friends. I was there to get in shape,” Savannah says. “Now, seven years later, those mamas have become some of my closest friends.” This transformation captures what FIT4MOM is all about: helping women stay fit while inspiring one another, building lasting friendships, and creating a village where no mom has to do motherhood alone. facebook.com/FIT4MOMMomMemphisTN Instagram: @fit4mommemphis_germantown Tik Tok: @fit4mommemphis
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FIT4MOM also offers Run Club throughout the year, along with Mom’s Night Out, Date Night, playgroups, book clubs, field trips, parties, and other opportunities to connect. The community also gives back through its Moms on a Mission 39
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By Zoe Harrison Photo by Tindall Stephens
FIT MEMPHIS
FITNESS TRIPLE THREAT For Alexandria Carter, fitness has always been about more than simply breaking a sweat. A lifelong athlete and performer, the Memphis native has built a career around helping people move and feel stronger, inside and out. “I’ve always been into fitness,” says Carter, a Central High School graduate and University of Memphis Honors graduate with a degree in communication. Growing up, she played soccer, ran track, cheered, and played tennis before discovering strength training in college. After college, life became more stressful, and Carter began navigating anxiety and depression. She turned to yoga, initially practicing on her own, and quickly discovered that the practice offered something beyond physical movement. “Yoga really helped me with my anxiety,” she says. “The mindset became a big part of it for me.” She eventually moved to Los Angeles, where she became certified through CorePower Yoga. After taking a break during the pandemic, she returned home to Memphis and began teaching Pilates. Today, she is a 500-hour certified Pilates instructor who can teach across the full range of apparatus and techniques. She serves as a lead instructor at Core VIII in Millington, where she teaches Pilates and yoga and helps with everything from class planning to social media and marketing. She also teaches at Club Pilates locations in East Memphis and Southaven. One of Alexandria’s favorite parts of teaching Pilates has been working with what she calls “seasoned bodies,” or clients who may have undergone major surgeries or spent years dealing with injuries. “It’s so inspiring to see a group of seasoned people still caring about fitness,” she says. “I really enjoy helping them get stronger.” For Carter, teaching is just as rewarding personally as it is physically. “You might not wake up feeling your best every day,” she says. “But by the time you leave class, you feel so good. I get energized by connecting with my clients.”
And Pilates and yoga are only part of Carter’s fitness repertoire. A self-taught contortionist, she began performing in 2012 after winning a college pageant talent competition with her flexibility. Her performance career has taken her from Memphis festivals and private events to Los Angeles, where she appeared in commercials and even a SZA music video. She has also performed on tour with Chef Bean’s live cooking show and is currently adding aerial and acrobatics to her skill set. With yoga, Pilates, and contortion all under her belt, Carter jokingly describes herself as a fitness “triple threat.” But beneath all of the movement and performance, her mission will always be to support her clients and show up for her community. Follow along with Alexandria on Instagram: @shedoyoga and @yogandmimosas!
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Her approach emphasizes strength, flexibility, and the connection between breath and movement. She encourages students to challenge themselves while also respecting where their bodies are that day. “You’re only as strong as you are flexible,” Alexandria says as her personal fitness belief. 41
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By Zoe Harrison Photo by Tindall Stephens
FIT MEMPHIS
A PROAC TIVE APPROACH T O B R E A S T H E A LT H For Fayette County resident Julia Yager, a routine mammogram in March 2022 led to a diagnosis that changed her life and reinforced the importance of being proactive about breast health. Julia works for Bank of Fayette County and is passionate about giving back to her community. She is married to her high school sweetheart and enjoys spending time with her two daughters and grandchildren. Having always considered herself blessed with good health, her diagnosis came as a surprise. When her first mammogram revealed a tiny spot, Julia knew she needed to take the next steps. “Since it was my first mammogram, there was no baseline to compare it to,” she says. The team at Baptist Memorial Hospital-Collierville’s Women’s Health Center arranged additional imaging, including an ultrasound and diagnostic mammogram, followed by an MRI. Julia says having the next appointments scheduled and a clear plan helped give her peace of mind during an uncertain time.
fitness, encouraged her to exercise, and Julia found that gradually returning to movement and a sense of normalcy was greatly beneficial. Today, Julia says she feels just as much a woman as she did before her diagnosis. Most of all, she is grateful for her doctors and the care she received. She encourages other women to prioritize their mammograms, no matter how healthy they may feel. “Make a plan and get your mammograms, maybe even schedule with a friend, and make a fun day of it,” she says. “A major takeaway from my experience is the importance of early detection.” And if something doesn’t feel right, Julia encourages women to advocate for themselves, seek a second opinion when needed, and find doctors who listen to their concerns and work with them to make a plan.
Her mammogram was in March, followed by a biopsy in April. After considering her options, Julia decided a double mastectomy was the best path forward for her. Because her mother had also had breast cancer, genetic testing was an important part of her decision-making process. Although the results were negative, Julia wanted to better understand her risk and take a proactive approach to her health. While she was given the option of a lumpectomy, Julia ultimately chose a double mastectomy with reconstruction performed during the same surgery. The procedure lasted approximately six hours. “I don’t regret that decision at all,” she says. “They gave me the options and listened to my wishes. That was what I wanted.” For Julia, reconstruction was about more than the physical aspects of recovery — it was also about feeling like herself again. “Something else I thought of was how important it was to feel like a whole woman again after mastectomy,” she says. “Our priority was getting rid of the cancer, but Dr. Kath and August with The Plastic Surgery Group of Memphis did everything possible to make me feel like myself again, both inside and out.” She says the team supported her throughout the process, from her first visit through follow-up appointments. “They were absolutely amazing, returning calls and answering any question I could think of,” she says. “They listened to my goals and helped me make them happen.” Recovery took time, but after having her drains removed, Julia began feeling significantly better within a few weeks. Staying active and keeping herself occupied became important parts of her recovery. Her younger daughter, who is passionate about
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FIT MEMPHIS
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By Shlomit Cohen Photo by Tindall Stephens
FIT MEMPHIS
HEALING WITH STRENGTH, FITNESS, & FAMILY When Meleia Knight, 63, was diagnosed with an aggressive breast cancer at age 52, she never anticipated the role her newfound fitness community would play in her journey and recovery. “When I turned 50, I decided I wanted to be ‘heart healthy,’” she recalls. She started joining the Fleet Feet women’s running group for jogs of any length. To complement her new cardio routine, Meleia began incorporating group strengthtraining sessions at Fusion Fitness, a family-owned fitness studio near her work offering small-group strength training, boot camps, dance, personal training and nutrition coaching. So when Meleia was diagnosed with cancer just two years later, she didn’t know what to do. “I had to tell my instructor because the aggressive treatment I was to begin would impact what I could do in class,” she says. “Everyone showed up wearing breast cancer pink the next day.”
even takes road bike rides through Victory Bicycles alongside a friend who was diagnosed with breast cancer two years ago. “Sometimes I’ll work out and look in the mirror at myself. In class they’ll ask, ‘Are you over there flexin?’ And I say, ‘Sure am!’ I’m just so proud.” Since becoming cancer-free, Meleia has worked closely with trainer Mike Hill to regain her strength and recover from bone loss. She has also taken Erica Hill’s nutrition advice to heart. “I get my drive from them, of never wanting to give up, from the whole group.” These days, Meleia says, “I work out, I run, I have muscles, and I can keep up with my grandkids! You just have to start and try to work your way up,” before offering a helping hand. Instagram: meleia_k, fusionfitness
Meleia is a cheerful woman with a lot of heart and, before chemotherapy, even bigger hair. “When I began chemo, I lost all my hair in 11 days. I was apprehensive about showing up at Fusion Fitness, where the owners’ three young boys might be afraid of how I looked. But the oldest boy, at 10 years old, walked up to me and said, ‘God, you look so pretty,’ and I’ll never forget that.” Despite the many setbacks Meleia experienced during her treatment, including medically induced early menopause, waning strength, fatigue, and weight gain, she kept showing up, approaching every setback like a skilled hurdler. “Owners Mike and Erica Hill and everyone at Fusion Fitness have been so supportive and are like family to me. There’s camaraderie and friendship that you don’t find at other gyms,” she says. “They would modify my exercises and always let me know how great I was doing. We high-five each other when someone reaches a personal goal. Working out during my chemo was a motivating safe space for me, where I knew I was gonna feel better after,” she explains. Her sense of community extended beyond Fusion Fitness, too. Meleia received her cancer treatment at West Clinic, where she says the team of surgeons, nurse practitioners, and oncologists also became part of her ever-growing family. “Everyone was so sweet and passionate about taking care of me,” she gushes. Now, a decade into cancer-free living and rocking a shorter hairdo, Meleia continues to exercise with her Fusion Fitness family, attending 5:15 a.m. group fitness classes and running 5Ks and 10Ks with her friends at the 901 Sole Sisters. She
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FIT MEMPHIS
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By Shlomit Cohen Photo by Tindall Stephens
FIT MEMPHIS
Finding Her Next Act When life gives you lemons, you make lemonade, or in Camilla del Curran’s case, pivot entirely and make a diorama with them! Camilla, a third-generation ballet dancer, started ballet at age 3 at her mother’s ballet school. “I was in the studio, six days a week from the age of 10, and even transitioned to homeschooling for my last two years of high school to maintain my four hours of daily training,” she recalls. “It was strenuous, but it gave me a sense of discipline.” After enrolling at the Memphis College of Arts for an illustration degree, a professor reinspired Camilla to pursue a career in ballet. She later joined the Tennessee Ballet Theater and worked as a professional ballet dancer for 10 seasons in prominent roles, including the title role in Giselle, the Sugar Plum Fairy in The Nutcracker, and Aurora in Sleeping Beauty. As a teenager, Camilla was diagnosed with Bipolar 1 disorder and remembers the challenge of making it through long practices. “When I would experience a bad mood swing, I would have to figure out coping mechanisms and train myself to think factually instead of relying on my feelings,” she shares. “I’m grateful for that because I learned so much about resilience, willpower, and pushing through discomfort.” It took years of trying medications before Camilla found the correct dosage, only to discover that one of the side effects was weight gain. “I’m glad I had the training from ballet to stay fit and eat right,” she says, “but it was a challenge to adjust and learn how to be healthy without focusing on a specific aesthetic.” Around that time, Camilla sustained an ankle injury that left her ligaments permanently damaged. “It ended my professional dancing career in 2020,” she recalls. Since then, Camilla has traded in her pointe shoes for the role of Artistic Director of the Tennessee Ballet Theater at the Colonial Park United Methodist Church, where she also teaches Pilates. In the evenings, she instructs ballet students of all ages, encouraging them to feel beautiful and embrace their bodies. Camilla continues to take recreational ballet classes three days a week as part of her fitness regimen, adding in several weight-lifting sessions at the YMCA. On weekends, you can find her doing the salsa at Rumba Room in Downtown with her partner of nearly three years, or moseying through endless art exhibitions at Memphis Brooks Art Museum.
“I love being in the world of ballet and arts in general,” she says, having dabbled in many creative side-jobs over the years, including modeling, illustration, and styling. However, bringing ballet productions to life remains her pride and joy. Currently, Camilla is co-directing a performance of Clara & the Nutcracker at Rose Theatre at the University of Memphis, which runs December 5–6. It features an incredible production with many teens playing lead roles alongside professionals, complemented by beautiful 18th-centurythemed costumes that celebrate global cultures. “I am stronger now, being at a higher BMI, than I was before,” she says of maintaining a positive outlook on life at 37. “It has been a gradual transition to a healthier mindset. I lift weights and do things to keep my body going for the long run, and I am grateful for that.” IG: thecamilladel
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FIT MEMPHIS
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By Maya Smith Photo by Josh Clark
FIT MEMPHIS
FROM ONE OF THEM TO WHY THEY RIDE Lisa Mayo bought her first road bike during the pandemic after her husband, who’d been an avid cyclist for nine years, insisted she would love it. “I bought a bike because everything was closed,” Mayo says. “I couldn’t go to the gym, and I had to come up with some way to be active.” Six months later she was in love with cycling — not only the sport itself, but the strong cycling community she discovered. She was asked to join She to Sea, an annual women’s 500-mile charity bike ride over five days from Memphis to Seagrove Beach, Florida. The ride honors those affected by cancer and raises funds for West Cancer Foundation, a nonprofit that provides free cancer services to those in need and funds treatment research. Mayo says she was shocked when asked to be a part of the team: “I was honored to be in the same company as those women and couldn’t believe I was going to be one of them.” While exciting, the thought of riding 500 miles was also overwhelming. Mayo says her body went through several phases of exhaustion throughout the ride, but she was committed to pushing through. She thought of all the people West Cancer had helped, including her husband, who had previously battled cancer. “I wanted to be a part of something that had helped my husband and our family,” Mayo says. “I truly didn’t know what was going to happen to me — that I would be in the same boat and that they’d soon be riding for me.” When she reached mile 500, she pedaled up to the beach with tears in her eyes, full of exhilaration and pride.
“After having a good cry or two,” she says, “I knew it was time to begin the fight and get this behind me.” Mayo was treated with chemotherapy, followed by radiation, and then a double mastectomy a month before the 2025 annual ride. That year she could only see the team off from the starting line. She then made it her goal to build her body back up and to be ready for the next year. Mayo hired a coach and dedicated many hours to training. “I had to build my body back up after it was at its absolute lowest,” Mayo says. “I knew what was involved, and I knew I would have to push past some new physical barriers.” In March 2026, Mayo completed all 500 miles to the beach, with no fear, only determination. “I did it all, even the parts that scared me before,” she says. “Breast cancer tried to take a lot of me, and it did, but I took it back.” Mayo encourages women to get routine mammograms and do self-checks regularly. “Don’t be afraid,” Mayo says. “Too many people think that a mammogram is scary, so they won’t go. Cancer is scary. A mammogram is not.” Visit westcancerfoundation.org/she-to-sea/ to learn more about She to Sea, to donate, or to get involved. You can also follow She to Sea on Facebook at facebook.com/profile.php/?id=100066356905295 and learn about their monthly rides, which are open to anyone interested in joining the cause.
“I always said it’s so much more than riding our bikes to the beach,” Mayo says. “There’s this strong sisterhood. The support that you get and the connections you make are just amazing.” Mayo couldn’t wait to do it again, and the next year she was back for round two. But then in September 2024, Mayo was diagnosed with breast cancer. Cycling had to take a back seat as Mayo focused on her health.
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COACH’S CORNER
By Dale Sanford, Performance Coach
HOW MUCH DO YOU TRUST YOUR READINESS SCORE? You wake up, check your wearable, and get a number. But how useful are those readiness scores or the underlying data that feeds those “secret” algorithms? They aim to quantify how prepared you are to take on a heavy training load, but there is a reason these rating systems are the source of so many memes. We get asked about this constantly. Garmin Body Battery (or the infamous and usually negative workout productivity ratings), Apple’s new sleep score, OURA has their own rating system, and WHOOP has their recovery percentage. Those are just the most popular. Athletes treat these numbers like the end-all, be-all. I say whoa Nelly!
THE TECH IS BETTER AT SOME THINGS THAN OTHERS Plain old heart rate is pretty solid these days. A 2025 study out of the Air Force Research Laboratory tested top wearables — Garmin, Oura, Polar, WHOOP — against a hospital-grade ECG. Most devices measured resting heart rate accurately. Good news there. Once you start moving, that’s where the readings can get spotty in the short term with the sensors moving around.
WHY THIS MATTERS FOR TRAINING Even when the raw numbers are close, the “score” itself is a black box. Companies don’t publish exactly how they turn HRV and sleep data into one readiness percentage. So when your watch says you’re 62% recovered, you have no idea what’s driving that number, or how much weight it’s putting on one rough night versus yesterday’s hard ride. None of this means the technology is useless. Trends matter more than any single day’s number, like investing in the stock market; when in doubt, zoom out. If your HRV has been drifting down all week and you’re waking up tired, and your resting heart rate has been increasing in that same time period, that’s really good information, even if the exact daily score bounces around. Treat it as one data point. Not the decision maker.
HRV is where things get messy. That same study found Garmin’s HRV readings only reached “poor” agreement with the real thing, with average errors above 10%. WHOOP did better. Even the best device in the study, Oura, still carried some error. And HRV is the raw ingredient your watch uses to cook up that readiness score. Garbage in, garbage out. Sleep tracking has similar problems. Researchers compared 11 popular sleep trackers against polysomnography, the sleep lab test doctors actually trust. The best trackers only matched the lab’s sleep-stage calls about 69% of the time. Some barely beat a coin flip. Most wearables also tend to overestimate how much real sleep you got.
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 52
COACH’S CORNER
WHAT I TELL MY ATHLETES Don’t skip a key session because a ring told you to. Don’t force a hard day just because your watch flashed green, either. Your body still talks to you. Soreness, mood, motivation, how your legs feel on the first few strides out the door. That’s data too, and it’s been reliable a lot longer than any algorithm. I can’t tell you the number of times I’ve had a great session when my Oura ring told me I was cooked. Use your wearable to spot patterns over weeks, not to make daily decisions. If something feels off and the score agrees, that’s useful confirmation; go ahead and back off. If something feels great and the score disagrees, trust yourself and get after it. All wearables are just tools. It’s not a coach, and it’s definitely not the boss of you. Keep it in its lane, and keep listening to the athlete wearing it!
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FOOD+NUTRITION
By Mary Catherine Schallert, Registered Dietitian Nutritionist
Pre-Workout Tiger Energy Bites A quick, convenient snack for teenage athletes heading to practice, weekend warriors fitting in a workout, or anyone who needs a little fuel.
Ingredients:
Nutrition Facts:
q 2 cups (dry) old-fashioned oats
Calories: 130, Protein: 4.5g, Carbs: 15g, Fiber: 2g, Fat: 7g
q 1 cup coconut flakes
Exact nutrition will vary depending on the brands and ingredients you use.
q 1 cup natural peanut butter q ½ cup (freshly) ground flax seeds q ½ cup mini dark chocolate chips q ½ cup dried fruit q 2 /3 cup honey
Directions: Stir all ingredients together in a bowl until thoroughly combined. Cover and let chill in the refrigerator for 30 minutes. Once chilled, roll into 1-inch balls. Store in an airtight container for up to a week.
q 2 scoops vanilla whey protein powder
Mary Catherine Schallert is the Director of MS Integrated Nutrition and Dietetic Internship at the College of Health and Human Sciences at the University of Memphis. She has been a member of the Academy of Nutrition and Dietetics since 2004 and has served on the Academy’s Critical Illness Network. Additionally, she has held numerous elected positions in the local and state dietetic associations. 54
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WEEKEND WARRIOR
Photo by Tindall Stephens
Hollie Trim, Runner and CrossFit 43; Administrative Assistant for The Conrad Company
BUCKET LIST: I want to do A Race for the Ages in the next few years and see if I can get 100 miles. I also want to get a distance in every state and go on as many running adventures as I can with my friends. I also want to put on more kids’ fitness events. UP NEXT: Legends Never Die, the Iowa Marathon, and the Dopey Challenge in Disney. FAV FITNESS ACCOMPLISHMENT: I did my first half marathon in 2017, the day after I had found out my Dad had died. HOMETOWN: Southaven SPEED BUMPS: I used to be a heavy smoker, and both of my parents died from smoking-related health issues. So quitting and dealing with their loss was hard, but I genuinely couldn’t have asked for a better relationship with them both before their passing. They loved me, and they fuel my want for healthier tomorrows. MY GROUP: I’m a member of North Mississippi Endurance and Old Towne CrossFit Coach. RECENT RACES: Farmdale 50-miler, Big Buffalo, and the MRTC Road Race Series. MOST MEMORABLE FITNESS EVENT: Some of my most memorable events at races and CrossFit are helping others accomplish their goals and witnessing others achieve a new skill they have been working on. BEST EATS: Debris from Bayou Bar & Grill is great! DREAM DINNER COMPANY: Amy Poehler. I love her podcast and think it would make for a fun, funny dinner conversation. INSPIRATION TO BE FIT: The best way to honor my parents is to take care of myself. They afforded me a life they weren’t given. I MY SPORTS: I love the community and that my training partners get you through the good, the bad, and the ugly. I love getting up early on a Saturday morning, making it to a group run, and handing out high fives as I run through the streets. I love the smell of a gym, loud music, and suffering, along with class at CrossFit, and watching that last person finish and be the most celebrated. And I love the dopamine hit I get from being part of someone accomplishing something they never thought possible.
f
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ON MY NIGHTSTAND: The Cat Lady Chronicles Series by Helen Harper. PET PEEVE: I don’t like it when people drop empty barbells or don’t give enough personal space! QUOTE: “Show up and just start to embrace a season of suck with hope in your heart.” – unknown
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WEEKEND WARRIOR
Photo by Tindall Stephens
William Christensen, Runner 43; Physician – Spinal Cord Injury Medicine
I RUNNING: I love the friendships and community I’ve built along the way. These are my people.
f
BUCKET LIST: I want to run the Camino de Santiago across Spain with some of my closest friends! UP NEXT: In 2027, I plan to continue working toward my goal of running a marathon in all 50 states and hopefully run Scotland’s 53-mile Highland Fling Race. I may also consider my first 100-mile ultra, but we’ll see how the year goes. FAV FITNESS ACCOMPLISHMENT: My favorite was completing two 50-mile ultramarathons — the Hennepin Hundred and Farmdale Trail Run — on back-to-back weekends in October 2025. Finishing one 50-miler is a challenge; completing two just seven days apart pushed me beyond what I thought I was capable of and showed me just how far I had come. The best part was sharing that joy with my three best friends. HOMETOWN: Chicago, IL SPEED BUMPS: After more than 20 years away from running, I was 50 pounds heavier and had spent much of my adult life prioritizing my career over my health. Starting over at 40 was humbling, and an early injury made it even more challenging. Since then, I’ve learned that progress is rarely a straight line. Injuries, difficult races, and missed goals have taught me patience and resilience. Sometimes overcoming hardship isn’t about succeeding — it’s about growing through the struggle and continuing to show up. MY GROUP: I’m a member of North Mississippi Endurance, DeSoto Runners Club, and MRTC. FAV JAMS: “All I Do Is Win” by DJ Khaled MOST MEMORABLE FITNESS EVENT: I hadn’t run in more than 20 years. I decided to prove to myself that I still could, and I set a goal of completing the 2024 St. Jude Marathon. I gradually worked my way up to running three miles and joined the DeSoto Running Club. Ironically, I injured myself on my very first run with the club, but that day also led me to three incredible friends who trained alongside me throughout the next year. Crossing the finish line at St. Jude with my wife, Marie, and our daughters, Caiden and Avery, there to celebrate with me was an experience without words. More than finishing a marathon, it proved I could rediscover a part of myself I thought I had lost. 58
DREAM DINNER COMPANY: I would have dinner with Dr. Joseph Bell, the Scottish physician whose remarkable powers of observation helped inspire Sir Arthur Conan Doyle’s Sherlock Holmes. INSPIRATION TO BE FIT: Turning 40 brought a sense of urgency — a realization that if I wanted to change the trajectory of my health, the time was now. Just as important is my family. I want to take care of myself so I can be fully present for my wife and daughters — not simply for more years, but with the health, energy, and vitality to make those years count. QUOTE: “Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat.” — Theodore Roosevelt, 1899
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TRAINER SPOTLIGHT
Photo by Tindall Stephens
MY ADVICE: All of my clients would tell you that I constantly tell them to “control” their movements. We strongly emphasize movement quality at Apex; this prevents injuries and builds confidence.
MY FITNESS TIP: Fitness is an umbrella term that contains many categories of options. Find the form of fitness you enjoy and build consistency to achieve your goals.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: A kettlebell! Kettlebells are functional pieces of equipment and can be utilized to target the whole body.
ALWAYS IN MY GYM BAG: My earbuds! Music is one of my love languages, and it helps fuel me during my workouts.
MY FITNESS INSPIRATION: Dr. John Rusin, hands down, who is a physical therapist and strength coach, specializing in pain-free performance.
ALYSSA SANDERS 28, Trainer at Apex Personal Training
DREAM WORKOUT PARTNER: Sha’Carri Richardson. Our session would consist of sprints, strengthening, and plyometrics!
DIET PHILOSOPHY: Maintaining a proper diet is like taking care of your car; you have to put the right things in to function at your best.
WHAT KEEPS YOU MOTIVATED: FAV WAY TO WORKOUT:
BIGGEST NUTRITION MYTH:
One of my favorite ways to work out is through outdoor cycling. Taking in the scenery really energizes the session.
The myth that you should eliminate carbs from your diet to lose weight. Your body needs carbohydrates for energy production and proper functioning.
BIGGEST FITNESS MYTH: The infamous “No pain, no gain.” You should never normalize experiencing pain while participating in resistance training; if you are, then things need to be adjusted ASAP.
My secret is to keep the bigger picture and end goal in mind — always.
NEWBIE ADVICE: My best advice is one word: consistency. If you stay consistent with evolving your lifestyle and building discipline nutritionally and physically, where could you go wrong? You will see results!
MY TYPICAL WORKOUT DAY:
GOALS FOR THE YEAR AHEAD:
My perfect workout day would consist of a couple of sessions, a full-body strength training session, and a cardio session.
My current fitness goal outside of the gym is to increase my mileage with cardio. I work toward that by giving myself a set number of miles to complete each week through running or cycling.
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. 60
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