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PREVENT IT, TREAT IT, & KEEP MOVING

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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

60 ON THE COVER: 28 MICAH GREENSTEIN, THE RUNNING RABBI 24 RUNNER’S KNEE: PREVENT IT, TREAT IT, & KEEP MOVING 10 FIT NEWS / 16 LIVING WELL / 30 FIT MEMPHIS 50 COACH’S CORNER / 52 FOOD + NUTRITION 56 WEEKEND WARRIORS / 60 TRAINER OF THE MONTH

648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com 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

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.

Angelique Nihen | Editor

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.

Tindall Stephens | Photographer

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

Zoe Harrison | Contributing Writer

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.

Lucy Modzelewski | Social Media Editor

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.

FIT NEWS

45th St. Jude Runs Crosses $100 Million Milestone More than 2,500 runners united across the Midwest in support of pediatric cancer research and treatment!

a St. Jude pediatric oncologist and physician-scientist who has taken part in the run for more than two decades.

St. Jude Runs reached a historic milestone, raising $101 million for St. Jude Children’s Research Hospital® since the event’s founding in 1982.

Funds raised continue to support the promise that families never receive a bill from St. Jude for treatment, travel, housing, or food, so they can focus on helping their child live. To learn more about St. Jude Runs and get involved, visit Stjuderuns.org.

More than 200 runners departed from the St. Jude campus in Memphis to complete a 465-mile journey to Peoria, Illinois, where they were joined by participants from 32 community runs across Illinois and Missouri. Together, the 2,550 runners gathered to cheer each community’s fundraising efforts, leading to the announcement that the runs combined had crossed the $100 million mark this year. “It was an incredible honor to participate in the 45th St. Jude Memphis to Peoria Run with thousands of St. Jude Runs participants who, under the leadership of founder Mike McCoy and a dedicated team of volunteers, are raising funds for children with cancer and other life-threatening diseases,” said Kera Getter, chief financial officer of ALSAC, the fundraising and awareness organization for St. Jude Children’s Research Hospital. “While we each have our own reason for supporting this mission, we share a commitment to bringing hope to St. Jude families and helping St. Jude advance research and treatment that benefit children in communities across the country and around the world.” What began as a grassroots effort has grown into one of the longest-running and most successful St. Jude fundraising traditions. This year’s event brought together a diverse group of participants, including McCoy, Victoria Arlen, Paralympic gold medalist and ESPN reporter, and Dr. Elizabeth A. Stewart,

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Mike McCoy displays the event’s historic fundraising total of more than $101 million, marking a milestone in the 45-year tradition supporting St. Jude. Courtesy of ALSAC/St. Jude Children’s Research Hospital

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FIT NEWS

Photo by Tindall Stephens

Memphis Runner Takes on 214-Mile Ultramarathon for St. Jude

Taylor Murphy, Terence Halonie, Silas C. Reed, and Jason Heinrich

Memphis runner Jason Heinrich is preparing to take on one of his biggest endurance challenges yet: more than 214 miles through California’s Eastern Sierra, all to raise money and awareness for St. Jude Children’s Research Hospital. On October 2, 2026, Heinrich, 39, will compete in the Mammoth 200, a grueling ultramarathon featuring more than 30,000 feet of elevation gain, high-altitude mountain passes, rugged alpine terrain, and two summits of Mammoth Mountain at 11,053 feet. Runners have up to 108 hours to complete the course. For Heinrich, the race is about far more than endurance. Born in Little Rock and raised in Memphis, Heinrich grew up playing baseball, football, basketball, and rugby before 12

stepping away from athletics for several years. His return to endurance sports began after his daughter spent a year receiving treatment and follow-up care at St. Jude. Wanting to give back to the hospital that had done so much for his family, Heinrich signed up for St. Jude Memphis Marathon® Weekend despite not considering himself a runner at the time. One race led to another. Eventually, Heinrich progressed to ultramarathons, completing 50- and 100-mile races in Arizona and Kentucky and taking on the Cocodona 250, one of the country’s most challenging endurance events. Now, the Mammoth 200 represents another opportunity to push his limits while supporting a cause deeply connected to his family.

FIT NEWS

RUNNING FOR THOSE THAT CAN’T Heinrich is calling the effort “Running for Those That Can’t,” with funds raised beyond the direct expenses associated with the Mammoth 200 effort being donated to St. Jude Children’s Research Hospital. He won’t be tackling the challenge alone. Heinrich works with Next Day Access Memphis, an accessibility company dedicated to helping people with disabilities and providing services for veterans. The company is partnering with American Access, a West Tennessee manufacturer of highquality aluminum modular wheelchair ramps, to support Heinrich’s “Running for Those That Can’t” campaign. The partnership is especially fitting for a challenge centered on mobility and helping others overcome physical barriers. American Access designs and manufactures its ramps in Tennessee, while Next Day Access provides accessibility solutions and installation services to help people enter and exit their homes and businesses with greater ease. Team members from both companies will travel with Heinrich to California, serving as pacers and providing support throughout the 214-mile race.

Pacers Taylor Murphy, Sales Operations Manager at American Access; Terence Halonie, Training and Technical Assistance Manager at American Access; and Silas C. Reed, Vice President of Next Day Access, will join Heinrich during different portions of the course. A support crew will also help manage nutrition, equipment, logistics, and the physical and mental demands of potentially spending more than four days on the course. For Heinrich, those 214 miles are ultimately about the children and families facing challenges much greater than any finish line. His approach to Mammoth is simple: Don’t think about all 214 miles at once. Take it one step at a time. One step for his daughter. One step for the children at St. Jude. And one step for the families navigating some of the hardest miles of their lives. To support Heinrich’s “Running for Those That Can’t” campaign, readers can donate, share his story, and follow his journey as he prepares for the Mammoth 200 on October 2. To donate to the “Running for Those That Can’t” campaign, visit: Gofundme.com/f/one-step-at-a-time-for-st-jude

FIT NEWS

By Zoe Harrison

Tennis Memphis Serves Up a New Era of Professional Tennis For the first time in nearly a decade, professional tennis once again had a home in Memphis. From July 25 through August 2, the inaugural Memphis Classic brought Women’s Tennis Association (WTA) 250 competition to the Bluff City, giving local fans the chance to watch some of the world’s best women’s players compete, and the tournament delivered a memorable first chapter. The biggest story came from 16-year-old qualifier Kristina Liutova, who entered the tournament ranked No. 229 in the world and left Memphis as a WTA champion. In the finals, she battled back from a set down to win 1-6, 6-1, 6-3, becoming the youngest WTA tournament champion since Coco Gauff won in 2019. This win makes her the youngest player in the top 500 and the highest-ranked player under 18 by over 100 spots. Aside from the riveting matches, the tournament represented the return of a sporting tradition in Memphis. Our previous professional tennis tournament, the Memphis Open, ended in 2017 after a four-decade run at the Racquet Club. The Memphis Classic marked Memphis’s return to the WTA calendar for the first time since. The success of the tournament reflects the work put into Leftwich Tennis Center over the past several years. Leftwich was expanded into a state-of-the-art tennis destination with 12 indoor and 24 outdoor courts, following a roughly $30 million renovation that was completed in 2023. The project was a partnership between the City of Memphis, the University of Memphis, and non-profit Tennis Memphis, and bringing professional tennis back to Memphis was part of the vision from the beginning. At Memphis Classic, the investment became a reality, utilizing custom-built stadium seating for approximately 2,000 spectators, while VIP suites, courtside boxes, and upgraded player amenities helped transform Leftwich into a venue capable of hosting a WTA Tour event. Tournament officials praised Leftwich’s player facilities as exceeding what some higher-level WTA events offer. Tennis Memphis, as the official Venue Partner and Non-Profit Beneficiary, activated their mission through the tournament by providing extraordinary, no-cost experiences for local communities. These initiatives included the Tennis Memphis 2026 Kids Day, the Ladies Baseline Breakfast with the Black Girls Tennis Club and the Love All Project, the Women of Impact Changemakers Panel, and a Community Play with the Pros Day. Additionally, the Memphis Classic and Tennis Memphis donated 25 tickets per day to local Memphis Hometown Heroes, including the Boys & Girls Club of Memphis, My Town Miracles, and the Forrest Spence Fund. 14

“Tennis Memphis was extraordinarily proud to have played a major role in bringing back professional women’s tennis to Memphis. However, as the Official Venue Partner and NonProfit Beneficiary of the Memphis Classic, we also wanted to utilize the tournament as a vehicle for change by providing access and entry to tennis for many more members of our Memphis communities,” said Bonnie Delashmit, Chief Operating Officer, Tennis Memphis. For one week, Leftwich became a professional tennis venue, complete with custom-built stadium seating for approximately 2,000 spectators, VIP suites, courtside boxes, upgraded player amenities, and the energy of a WTA event. What makes the transformation especially meaningful is that the facility remains a public tennis center. The same courts that welcomed WTA players are available to Memphis players of all ages and skill levels. That accessibility is what makes the return of professional tennis particularly exciting for the local tennis community. Kids and adults can watch players compete at the highest level and then return to the same facility to take a lesson, join a clinic, or play a match of their own.

LIVING WELL

By Thomas V. Giel, MD

Aging Strong How to Stay Active for Life Which types of exercise are most important as we age? Should people focus more on strength training, cardio, flexibility, or balance? A combination of strength and cardio training is most important. Together, they have been shown to improve both length and quality of life. Strength training also supports balance and can help maintain flexibility.

Joint pain often discourages people from exercising. What are some ways to stay active while protecting your knees, hips, or shoulders?

Many people assume aches and pains are just part of getting older. How can you tell the difference between normal aging and an injury that needs medical attention? Minor aches and pains happen, but more severe pain should be a red flag. Pain that interferes with daily activities or sleep, or steadily worsens instead of improving, should be addressed sooner rather than later.

What are the biggest mistakes you see adults over 40 or 50 make when they start — or return to — an exercise program? One of the biggest mistakes is trying to “pick up where they left off” after months or years away from exercise. Another is doing too much too quickly. A program you can consistently repeat several days a week is more valuable than highintensity exercise that leaves you in pain and unable to return.

Is it ever too late to start exercising? What benefits can someone in their 60s, 70s, or even 80s expect from becoming more active? It is never too late! Research shows people can gain strength and lean body mass into their 90s, sometimes in as little as eight to 12 weeks of strength training. Starting sooner is better, but it is never too late. 16

Research indicates that exercise does not worsen arthritis. In fact, improving strength and staying active are among the best ways to decrease symptoms. I tell patients to “do what you can.” If your knee hurts when you run, try walking, a stationary bike, or water aerobics. There is almost always a way to exercise around an aggravated joint.

Falls become a greater concern as we age. What exercises or habits can help improve balance and reduce the risk of falling? The most important muscle groups for protecting against falls include the hips, thighs, lower legs, and core. Perhaps surprisingly, grip strength matters, too. Weak grip strength is considered a warning sign for potential falls.

Recovery also seems to take longer with age. How should recovery routines change as we get older? As we age, we can get away with fewer bad habits. To get the most from exercise, combine it with adequate sleep and proper nutrition. You don’t necessarily need to exercise fewer days; instead, improve the quality of your recovery between workouts.

What role does muscle mass play in healthy aging, and why is strength training so important for longevity? Sarcopenia, the natural loss of muscle mass, affects us all, but regular strength training can minimize it. Maintaining strength helps us remain active and independent and improves both quality and quantity of life. I’ve never met anyone, at any age, who wishes they were weaker.

LIVING WELL

Are there any warning signs during exercise that people should never ignore? Chest pain, shortness of breath, dizziness, and severe headache can signal an emergency and require immediate medical attention. From a musculoskeletal standpoint, pain or injury that causes weakness, prevents exercise, or interferes with sleep should also be addressed. If an injury keeps you from being active, seeing an orthopedic specialist can help you return to exercise safely and sooner.

What advances in sports medicine are helping older adults stay active longer without surgery? Earlier in my training, injuries were often treated by stopping activity completely. Today, we try to keep people as active as possible throughout recovery. We’re also advancing physical therapy techniques and learning more about alternative treatments such as biologic injection therapies.

Is there a special supplement that will help me on my fitness journey? Everyone would like a shortcut, but there is no substitute for exercise, proper nutrition, and adequate rest. Exercise is excellent for maintaining weight and improving strength and cardiovascular fitness, but it is not the most effective way to lose weight. Weight loss ultimately requires decreasing caloric intake. As the saying goes, “you cannot outwork a bad diet.”

If you could give one piece of advice to someone who wants to stay active and independent for the rest of their life, what would it be? It is never too late to start exercising, but it is also never too early. Start early and stay consistent. This may have the greatest single impact on both the quality and quantity of your life.

Thomas V. Giel, MD, is a dual board-certified, fellowshiptrained orthopaedic surgeon with OrthoSouth specializing in sports medicine, knee, and shoulder care. He is an associate master instructor at the Orthopaedic Learning Center in Chicago and has served as a team physician for the Memphis Grizzlies since 2023. For more information or to schedule an appointment, visit Orthosouth.org or call 901.641.3000.

LIVING WELL

By Drew Tucker, DPT

Healthy Aging Starts with Movement Why Physical Therapy Matters Aging is a natural part of life, but losing mobility and independence does not have to be! Many people associate physical therapy with recovering from an injury, surgery, or medical condition. While rehabilitation is an important part of what physical therapists do, therapy can also play a vital role in helping older adults stay healthy, active, and independent. As the body ages, muscles naturally lose strength, joints become less flexible, and balance may decline. These changes can increase the risk of chronic pain, falls, fractures, and limitations in everyday activities. Fortunately, physical therapy can help address many of these challenges before they become serious problems. One of the most common concerns among aging adults is joint pain and stiffness. Conditions like arthritis often affect the knees, hips, shoulders, and spine, making routine activities more difficult. Physical therapists develop individualized treatment plans designed to improve mobility, reduce discomfort, and enhance overall function. Through targeted exercises, stretching programs, and hands-on treatment techniques, therapy can help people move more comfortably and confidently. Strengthening exercises are particularly important as we age. Strong muscles help support joints and absorb the stresses of daily activities. By improving strength in the legs, hips, core, and upper body, physical therapy can reduce pain while making everyday tasks such as walking, climbing stairs, carrying groceries, and getting in and out of a chair easier and safer. Another major health concern for older adults is the risk of falls. Falls are a leading cause of injury and hospitalization among seniors.

Age-related changes in balance, coordination, reaction time, and strength can increase the risk of falling. At the same time, declining bone density can make injuries from falls more severe. Physical therapists are trained to evaluate fall risk and create individualized programs to improve balance and stability. Exercises may focus on strengthening the hips and legs, improving posture, and increasing confidence during movement. These interventions can significantly reduce the risk of falls and help individuals remain active and independent. Perhaps the greatest benefit of physical therapy is its focus on maintaining quality of life. Every individual has unique goals: keeping up with grandchildren, traveling, gardening, golfing, attending community events, or simply remaining independent at home rather than relying on assisted living or caregivers. Physical therapists work with patients to understand these goals and create treatment plans that support the activities most important to them. Physical therapy is not just about recovering from injuries. It is a proactive investment in long-term health and wellness. By addressing limitations early and encouraging healthy movement habits, therapy can help adults remain strong, reduce pain, prevent falls, and maintain independence for years to come. As we age, staying active becomes one of the most important factors in preserving health and quality of life. It doesn’t have to be intimidating. Studies show 30 minutes of moderate exercise five days a week is beneficial. Physical therapy provides the tools, education, and support needed to keep moving forward. Rather than waiting for a problem to occur, consider physical therapy as an important part of your healthy aging plan. Your future self will thank you!

Drew Tucker, DPT, is a physical therapist at Regional One Health’s Center for Rehabilitative Medicine at the East Campus, 6555 Quince Road. Regional One Health also offers outpatient therapy at its main campus, on the third floor of the Adams Building at 842 Jefferson Ave. For appointments, call 855.515.6515. 18

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LIVING WELL

By David P. Fang, MD

Enlarged Prostate? You Don’t Have to Live Your Life Around the Nearest Restroom If you’re a man over 50, chances are your prostate has already started to grow; and chances are, no one has told you how many ways there are to treat it. An enlarged prostate is one of the most common conditions men face as they age, yet many men quietly rearrange their lives around it: mapping every restroom on a road trip, getting up two or three times a night, or simply accepting a weak, hesitant stream as “part of getting older.” It doesn’t have to be that way. The symptoms are common; they are treatable, and today there are more options than most men realize, including a minimally invasive procedure that relieves symptoms while preserving sexual function. An enlarged prostate is called benign prostatic hyperplasia, or BPH. As the gland grows, it can press on the urethra, the tube that carries urine out of the body, and produce what’s called lower urinary tract symptoms: frequency, urgency, a slow or interrupted stream, the feeling of not emptying completely, and those middle-of-the-night trips to the bathroom. Left unaddressed, more severe cases can lead to recurrent infections, bleeding, or an inability to urinate at all. The good news is that treatment follows a sensible ladder. For milder symptoms, lifestyle adjustments and medications help many men a great deal. When those aren’t enough, or when the side effects aren’t worth it, procedures come into the conversation. This is where many men get stuck. Some are afraid of surgery. Others worry, understandably, about the effect an operation might have on their sexual function. So, they wait, and they suffer, when they don’t need to. As an interventional radiologist, I offer one of those options: prostate artery embolization, or PAE. Rather than removing or cutting prostate tissue, PAE works from the inside of your blood vessels. Through a pinhole in the groin, I thread a catheter, thinner than a strand of spaghetti, and use live X-ray imaging to guide it to the tiny arteries that feed the prostate. There, I release microscopic particles that block the blood supply. Starved of that blood flow, the prostate gradually shrinks over the following weeks, easing the pressure on the urethra so urine can flow more freely.

Many of my patients are often surprised at how manageable the experience can be. PAE is an outpatient procedure done under local anesthesia with light sedation — you stay awake and comfortable, and general anesthesia isn’t needed. There’s no surgical incision, and most men don’t require a urinary catheter afterward. Most go home the same day and return to their normal routine within a few days, with any soreness handled by over-the-counter medication. Symptoms typically begin to improve over the first several weeks. The feature men ask about most is sexual function. Here, PAE has a real advantage. Because it doesn’t cut or resect any prostate tissue, it carries a low risk of the sexual side effects that can accompany traditional surgery. That makes it worth discussing for men with very large prostates, for those who’ve had bleeding or difficulty urinating, for men who prefer to avoid an operation, and for those who aren’t good candidates for surgery in the first place. You should understand, though: PAE may not be right for everyone. Standard surgical treatments can offer faster or more complete relief for some men, and PAE is more likely than surgery to need a repeat procedure down the road. National urology and interventional radiology guidelines now recognize PAE as a legitimate option, but the right choice depends on your prostate, your symptoms, your health, and your goals. That’s why I work alongside urologists, and the best decisions here are made together, after a proper evaluation. It’s also worth remembering that PAE treats a benign, enlarged prostate; it is not a treatment for prostate cancer, so routine screening still matters. The bottom line is simple. An enlarged prostate is common, but living miserably with it is not necessary. If your symptoms are affecting your sleep, your confidence, or your quality of life, the most important step is the first one: talk to a professional and find out what your options really are.

David P. Fang, MD, Memphis Vascular Center, sees patients at 6401 Poplar Ave, Suite 505, Memphis, TN 38119. For appointments or a consultation, call 901.683.1890. 20

LIVING WELL

By David Nugent

Recover Better, Feel Better Recovery has become a buzzword in fitness. Why is it just as important as the workout itself? Exercise challenges your muscles, joints, and nervous system, but the real progress happens during recovery. That’s when your body repairs, adapts, and comes back stronger. The foundation of recovery is still quality sleep, proper nutrition, hydration, and enough protein to support muscle repair. Recovery therapies like infrared sauna, cold exposure, and red light therapy can complement those basics by helping reduce soreness, improve circulation, and support overall recovery. The better you recover, the more consistently you can train, perform, and feel your best.

Whole-body cryotherapy and cold plunge therapy are both popular. What’s the difference? Both use cold exposure to help reduce post-workout soreness, support the body’s natural inflammatory response, and promote recovery. They also stimulate norepinephrine and dopamine, which many people notice as improved energy, focus, and mood. The biggest difference is how the cold is delivered. Whole-body cryotherapy uses extremely cold, dry air for just two to three minutes, making it a quick, energizing option. A cold plunge immerses the body in 45 to 55-degree water for several minutes. Because water cools the body more efficiently than air, it often provides a deeper

cooling effect, making it a favorite among endurance athletes after demanding workouts. Both are excellent options. Cryotherapy is ideal for a fast recovery session and mental boost, while a cold plunge may be better after longer or more intense exercise. Cold therapy also benefits anyone with sore muscles, physically demanding jobs, or anyone looking to improve overall wellness.

Infrared saunas continue to grow in popularity. How are they different from traditional saunas? Traditional saunas heat the air, while infrared saunas use infrared light to warm the body directly. Because they operate at lower temperatures, many people find them more comfortable while still producing an effective sweat. Regular infrared sauna sessions have been associated with improved circulation, cardiovascular health, muscle relaxation, and stress reduction. Just as importantly, they provide dedicated time to slow down and recover, something many of us don’t prioritize often enough.

For more info or to schedule an appointment at Be Still Health & Wellness Spa, visit Bestillhealthandwellnessspa.com or call 901.236.7800. 22

LIVING WELL

How often should someone use these therapies, and can they be combined?

reduce inflammation, improve circulation, ease muscle soreness, and promote healthier skin.

Consistency is what delivers results. While daily use can be beneficial, three to four sessions per week is enough for many people to notice improvements in recovery and overall well-being.

Sessions typically last 10 to 20 minutes and are completely non-invasive and relaxing. Like exercise, the benefits build over time, making consistency the key to long-term results.

These therapies also work well together. Many people enjoy contrast therapy by alternating between infrared sauna and cold plunge sessions, while others combine cryotherapy with sauna treatments throughout the week. The goal isn’t finding one perfect therapy but building a recovery routine that fits your lifestyle and keeps you feeling refreshed and ready for your next workout — or simply your next day.

Red light therapy has received a lot of attention lately. How does it work? Red light therapy uses specific wavelengths of red and near-infrared light that help the mitochondria — the energyproducing centers of our cells — work more efficiently. This supports the body’s natural repair processes and may help

What’s the biggest misconception about recovery therapies? The biggest misconception is that they’re only for athletes. Recovery is for everyone. Whether you’re training for a race, working on your feet all day, sitting at a desk, or simply trying to stay healthy as you age, your body experiences stress. Recovery tools like heat, cold, light, movement, and rest help your body adapt more effectively. When you consistently take care of your body, you don’t just recover better — you feel better. That carries over into your energy, mood, work, relationships, and everyday life.

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LIVING WELL

By Joshua Brandon, MD

Staying Healthy on the Move How to Prevent and Treat “Runner’s Knee” Runner’s Knee typically occurs when the patella no longer glides smoothly along the femur. Increased friction leads to irritation and pain. Several factors contribute to this misalignment: suddenly increasing training volume, muscle weakness or imbalance, improper footwear, or structural alignment issues. The encouraging news is that most of these causes are preventable with proper guidance, training progression, and attention to biomechanics. If pain has already developed, conservative treatment options can be highly effective. One of the simplest first steps is ensuring you’re wearing the right running shoes. Not all feet move the same way — and not all shoes are built the same. A professional fitting at a reputable running store can help match your foot mechanics with the appropriate shoe type. Physical therapy is another cornerstone of treatment. A sports-focused therapist can evaluate muscle strength, flexibility, and gait mechanics to identify the root cause of your pain. Targeted exercises often correct imbalances, improve patellar tracking, and reduce strain. Some runners benefit from bracing or taping techniques, and many clinics offer gait analysis to refine running form.

Since the pandemic, adults across the country have embraced regular exercise at record levels. Running, in particular, has surged in popularity as an accessible way to stay active and improve overall health. But with increased mileage often comes increased risk of injury. As sports medicine physicians, our goal is to help runners stay healthy, informed, and moving — ideally preventing injuries before they start. One of the most common issues we see in active patients is patellofemoral pain syndrome, better known as Runner’s Knee. Many runners describe discomfort in the front of the knee, just beneath the kneecap. This pain often develops gradually and can worsen with running, squatting, or climbing stairs.

Medications such as anti-inflammatories may help manage symptoms, and several injection options exist for more persistent cases. Corticosteroid injections can reduce inflammation, while hyaluronic acid injections add lubrication to the joint. Orthobiologic treatments — including plateletrich plasma and stem cell therapies — are emerging options that may support tissue healing. Most runners can return to activity with these conservative measures. However, if pain persists and function remains limited, a surgical consultation may be appropriate. Imaging and a thorough evaluation help determine whether surgery is the appropriate next step. With thoughtful preparation, proper footwear, and early attention to symptoms, runners and active individuals can stay healthy and enjoy their activities for years to come. Listening to your body — and seeking guidance when pain arises — is key to keeping you moving.

Dr. Joshua Brandon is a board-certified, fellowship-trained primary care sports medicine physician specializing in the evaluation and management of non-surgical musculoskeletal issues and sports medicine. His focus areas include: sports medicine injury management and prevention, sports concussions, ultrasound-guided procedures, and orthobiologics treatment. For more information on Dr. Brandon, visit CampbellClinic.com or call us at 901.759.3111. 24

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.

Schedule your consultation today by calling 901-683-1890.

901.683.1890 MemphisVascular.com 6401 Poplar Ave., Suite 505 Memphis, TN 38119

LIVING WELL

By Mae Bennett

Who’s Reading Your Mammogram? Why a Breast-Specific Radiologist Matters You probably think about when and where to schedule your mammogram. But there’s another important question: Who is reading it? Dr. Surekha Joshi, a breast radiologist at Margaret West Comprehensive Breast Center, shares what women should know about the physicians behind their breast imaging and why breast care goes far beyond an annual mammogram.

What surprises women most about breast imaging today? I think many women are surprised by how personalized breast screening has become. Mammography is the most important tool, but it isn’t the only tool we have. Depending on a woman’s breast density, family history, genetics, previous biopsies, and overall risk, we may recommend additional imaging such as ultrasound or breast MRI. Our Breast Center also has a High-Risk Breast Clinic, dedicated to creating personalized surveillance plans for women at higher risk of developing breast cancer. Breast care doesn’t necessarily look the same for every woman.

What exactly is a breast radiologist, and how is that different from a general radiologist?

What’s one thing you wish more women understood about breast cancer?

Radiologists are physicians specially trained to interpret medical imaging, but breast radiologists specialize in detection and diagnosis of breast disease. We focus on breast imaging and breast-related procedures. We often follow patients through much of the diagnostic process, utilizing mammography, ultrasound, breast MRI, and image-guided procedures. We work closely with breast surgeons, oncologists, pathologists, and radiation oncologists.

Breast cancer is common, and it’s not the same in every woman. It is not one disease, but a group of different diseases that all start in the breast. Some grow slowly and some quickly, and they respond to different treatments. Also, a diagnosis of breast cancer does not automatically mean a poor outcome. Survival is excellent if detected early. I want women to understand that screening is not just about finding cancer. It is about finding it at a stage when we have the most treatment options. I would say screening is about giving women more options.

Why is it important for women to know who reads their mammogram? It is not simply about reading a mammogram. Because we spend our days evaluating breast images, we become highly familiar with the subtle findings that can distinguish normal breast tissue from something that may require a closer look. Breast cancer can sometimes present as a very small or subtle change on a mammogram, so having someone with specialized breast imaging expertise interpreting those images is valuable. We are often the first physicians to identify a possible breast cancer.

My advice is to know your own risk and ask questions. Know your breast density. Know your family history. And if something changes — a new lump, nipple changes, skin changes, or something that simply doesn’t feel normal — don’t wait for your next routine screening to have it evaluated. At Margaret West Comprehensive Breast Center, breast imaging is part of a larger team dedicated specifically to breast health, allowing us to take women from screening to additional imaging, diagnosis, and specialized care when needed.

Learn more about Dr. Surekha Joshi and Margaret West Comprehensive Breast Center at Margaretwestbreastcenter.com. Appointments are available, and we accept all major insurance carriers. 26

FIT MEMPHIS

By Shlomit Cohen Photo by Tindall Stephens

The Running Rabbi

FIT MEMPHIS

For Rabbi Micah Greenstein, 63, healthy aging is about investing in the habits that allow him to keep doing what he loves. Known by many as the “running rabbi,” the longtime faith leader logs nearly 30 miles weekly while dedicating his time and energy to the greater Memphis community. Micah is the Senior Rabbi of Temple Israel, the oldest and largest synagogue in Tennessee and the last remaining large synagogue in the Deep South, where he leads a congregation of nearly 4,000 members. He also writes a monthly religion column for The Daily Memphian, hosts podcasts and blog sermons, and participates in Mystic Live, a monthly interfaith discussion at Crosstown Concourse on Tuesdays.

“We’re really mind, body, and spirit all together. If we don’t tend to all three, we’re not living up to our best selves.” This mind-body-spirit mentality has helped Micah move through the decades in good health, with vitality, focus, and acuity, and extends to his community involvement. He has supported countless local organizations that strengthen Memphians’ accessibility to health, notably Church Health and the Kosten Foundation, for whom he leads the pancreatic cancer survivors ceremony each year. “The beauty of Memphis is its trees and its people,” he says. “Running lets me appreciate both.”

“My mission isn’t to make the world more Jewish — it’s to make the world more human,” he says. “It’s through my language of Judaism that I’m able to help Memphis.”

His advice for others: age doesn’t have to be a barrier to running. “The amazing thing about running marathons is that, with training and discipline, anyone can do it.”

Although Micah grew up as the son of a rabbi, he did not initially plan to follow in his father’s footsteps, having enrolled in Harvard University’s Kennedy School to earn a master’s in public policy. But after an inspiring conversation with a professor about the true meaning of public service, Micah began to see the rabbinate as another way to make a difference, ultimately choosing that path.

Timemphis.org facebook.com/TempleIsrael instagram.com/templeisrael

During his years in graduate school and rabbinical studies, Micah took up running as a serious sport, finding it meditative and invigorating. “Running has been my outlet,” he says. “It clears my head while improving my physical health. I get to experience that runner’s high feeling of energy and relaxation at the same time.” Micah has completed 19 marathons across the country, from Honolulu to Philadelphia and New York City, including two Boston Marathons, with the support of his wife, three adult children, and two grandchildren. While his passion for running hasn’t been fully passed down, one of his most cherished memories is from 2012. That year, he participated in the Austin Marathon. At the same time, his daughter, Cara, who was a student at the University of Texas at Austin at the time, completed her very first half marathon. More than thirty years since lacing up his first pair of running shoes, Micah’s approach to exercise has evolved. “When I was younger, it was all about speed,” he explains. “Now it’s about keeping the same body intact by not overdoing it, prioritizing stretching, recovery, and listening to my body.” These days, he runs six miles, five days each week in green spaces around Memphis, including Shelby Farms Park’s Hyde Lake, the Wolf River Greenway, and even a mile-long loop surrounding Temple Israel’s wooded campus. Micah finds many parallels between his faith and running, especially the self-discipline component. “In Judaism, taking care of the body is a major commandment,” he explains. 29

FIT MEMPHIS

By Shelby Mitchell Photo by Mary Kelly

FIT MEMPHIS

Racing with a Purpose Forward movement is movement. Anyone can be fast, and anyone can be slow, but not everyone can finish a run. That’s the motto Becky Duncan, 45, swears by.

“It’s awesome to know that you’re not just running for the kids, but you’re running with the kids in Youth Villages’ programs,” Duncan said.

“It sounds cliché, but it’s so true of running,” she said. “I believe anyone is capable of being out there on a track or a trail.”

Young people participating in the Youth Villages Runners Club, a program that engages youth on the nonprofit’s residential campuses through weekly training runs, will have the chance to lace up and take part in the YV5K.

For Duncan, being active started early. She grew up playing sports, from soccer and basketball to ballet and dance. Anyone who has played recreational leagues knows running was always the ‘punishment.’ “I loved playing sports, but when you mess up a play or get in trouble, you run laps,” Duncan said. “And I was never really fast, and I’m still not fast.” In 2007, her mindset began to shift when she came across a flyer for Team in Training, which promoted a half-marathon benefiting The Leukemia & Lymphoma Society ®, now Blood Cancer United®. She had never done anything like it before but was determined to try. “Everyone thought I was nuts, but I did it,” Duncan said. “And then I thought, ‘I don’t ever know whether I want to do that again.’” But the races kept coming in, and the distances increased. She ran the Savannah Half-Marathon in Georgia, the Marine Corps Marathon in Washington, D.C., and most recently the Dick’s Sporting Goods Marathon in Pennsylvania. “I’ve made great friends along the way, and the Memphis running community is unlike any other,” she said. Now, she’s gearing up for her next race, the 44th annual Youth Villages YV5K.

“It’s a big deal for the kids,” she said. “They work hard to train, and seeing their excitement as the running community surrounds them is unbeatable.” Runners Club’s next race is the YV5K on October 3. Participants can register online at Youthvillages5k.org. Walk-up registration is also available at packet pickup on October 2 from 8 a.m. to 6 p.m. at the Memphis Area Association of Realtors, and from 7:30 to 8:30 a.m. at Ridgeway Center on race day.

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“Seeing the joy on the kids’ faces when they celebrate their birthdays is heartwarming, since some have never had a celebration before,” she said. After that, she was hooked. She began volunteering regularly and built strong relationships with the staff, who soon learned Duncan was a runner.

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“There are races that have a purpose,” she said. That purpose is exactly what she’s embracing in her role as race chair for the 44th YV5K, which benefits the organization’s Chris Crye Mentoring Program. She said the event is especially meaningful because it brings people together for a good cause.

FIT MEMPHIS

By Shlomit Cohen Photo by Tindall Stephens

FIT MEMPHIS

Mindful Movements Through Artistic Outlets After traveling the world for various creative pursuits, Ed York, 41, a former Marine, linguist, musician, and movement arts professional, has returned to his hometown of Memphis. He now teaches aerial straps and yoga at High Expectations and Bendy Beast, and offers personal training and assisted stretching at DeSoto Athletic Club.

and Bendy Beast. In between it all, he still manages to clock a few strength training workouts of his own each week, along with aerial training for upcoming shows: High Expectations’ haunted house-themed show on October 23 & 24, and Solace Awakening at Off the Wall Arts show November 14 at 8 p.m. & 15 at 2 p.m., where he will perform in five acts.

“Throughout my life, I have always had different artistic outlets,” Ed recalls, “and anything I’ve been passionate about or enjoyed, I’ve tried to find opportunities to teach it to others. I like passing the flame from one person to the next and seeing what direction they take.”

“It’s a delicate balance, but I try to keep it fun,” he explains.

No sooner did Ed pick up the saxophone, bassoon, and percussion in high school as part of the band than he began tutoring his peers in various instruments and even mathematics. So naturally, after deploying to the Philippines in the Marine Corps, Ed found himself teaching Arabic, having only recently picked up the language himself. Later, after rising through the ranks, he led other Marines through workouts and “combat” yoga sessions in uniform at the barracks.

His advice? “Try to stay open to unexpected opportunities. If you put out what you are passionate about, the right people will come into your life, and you will be able to follow your passion without it feeling like work.” IG: @mredyork

“Since I was responsible for their fitness, I tried to learn as much as I could about diet and exercise, as well as stretching to relieve my own sciatic pain,” he explains. That interest led Ed to trade a future in Signals Intelligence and a nine-year career in the Marines for a yoga teacher training program in Goa, India. Ed eventually returned stateside to Los Angeles to pursue a college degree in music therapy. There, he taught yoga, spin, and row classes, and led gang-reduction drum circles as part of his senior capstone project. “I got to blend my fitness experience with the breathwork I learned through yoga,” he reflects, but he felt that creative expression was missing from his life. Around that time, Ed discovered Los Angeles’ thriving acroyoga scene, which blends yoga and partner acrobatics, and fell in love. That hobby eventually led him to aerial circus and aerial yoga. “It became my creative outlet,” he says. He was soon recruited to coach flexibility and aerial arts at that same studio. Now back in his home state of Tennessee, Ed balances mornings as a personal trainer and stretch coach at DeSoto Athletic Club, and evenings spent teaching at High Expectation 33

FIT MEMPHIS

By Zoe Harrison Photo by Tindall Stephens

FIT MEMPHIS

OPTIMIZING THEIR HEALTH TOGETHER For Corey and Hunter Mize, getting healthier didn’t mean following the same path. The couple, both active throughout their lives, came to Optimize U Germantown with different concerns and different goals, but discovered that feeling their best improved their lives individually and as a couple. They were introduced to Optimize U through a recommendation from a family friend, who began sharing more about the clinic’s approach to helping people “get optimized.” In November 2025, Corey and Hunter decided to give it a try. Hunter, 36, grew up playing sports and spent four years playing college baseball before moving into coaching. Staying active was always part of his routine, whether through sports, workouts, or long days outside coaching and doing manual labor. But as his career and responsibilities changed, so did his activity level. “I didn’t want to work out as much anymore,” he jokes. “I’m still active, but it’s not the same conditioning I had before as an athlete.” Aside from somewhat lower energy levels, Hunter had also been experiencing double vision and had already visited several specialists, including a cardiologist, neurologist, and optometrist. He was looking for answers and a more comprehensive view of his health, particularly because he prefers to avoid taking medications whenever possible. Corey, 32, also grew up playing sports and staying active, but her fitness journey has been less linear. After having children, she found herself navigating the challenges of postpartum life, stress, and changing habits. During her second pregnancy, an A1C test indicated that her blood sugar was elevated. Food had become a source of comfort during stressful periods, prompting her to take a closer look at her nutrition and lifestyle. About six months postpartum, she began rebuilding consistency with exercise. In 2026, after beginning to work with Optimize U, she cut out added sugar and focused on higherprotein foods. She incorporated regular walking and strength training, sometimes using a weighted vest or adding sprints. Within three months, her A1C dropped significantly. She also returned to, and eventually moved below, her pre-pregnancy weight, without making the scale her primary focus.

For Corey, that has included metabolic testing that provided insight into her metabolism, nutrition, and ideal training approach, along with monitoring her biological age. For Hunter, treatment has included testosterone support. Both say they have noticed changes beyond the numbers, like better sleep, more energy, improved sex drive, and healthier daily habits. “Some of those things just start to dissipate as you get older,” Hunter says. “It feels like I’m getting some of that back.” Corey agrees, and emphasizes the personal attention provided by Optimize U. “They clearly care for each patient on an individual basis, rather than just giving a blanket treatment.” For the couple, optimizing health isn’t about chasing one perfect routine, but about creating sustainable habits and having the information to make adjustments along the way. To learn more about Optimize U, call 901.303.0503 or visit Optimizeucenters.com/locations/memphis-tennessee.

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What the couple appreciates most about Optimize U is the individualized approach. Rather than prescribing the same solution to everyone, they say the clinic uses data to identify what matters most to each person and adjusts recommendations accordingly.

FIT MEMPHIS

By William Smythe Photo by Tindall Stephens

FIT MEMPHIS

FITNESS WITHOUT T H E FA DS Tyler Rogers likes to stick to the basics when it comes to working out. In his experience, doing too much can be just as bad as not doing anything at all. “The biggest mistake in the gym,” he tells a beginner like me, “is overwhelming yourself. As long as you do the bare minimum with intensity and consistency, results will come.” Before getting into fitness and body-building, he spent most of his time in his room and barely ate. When he did eat, it was mostly junk food. After being introduced to weightlifting by a friend, Tyler started a journey that ultimately led him to a personal trainer job at Germantown Athletic Club.

sleep every night. “As long as I’m not getting under six hours, then I feel good for the whole day and can focus on my actual workouts,” he says. “Just remember, diets are great. But, if you want to be healthy and get results, don’t knock the basics: water and sleep. Eventually, you will feel stronger, healthier, and ready to take on the world.”

Now, Tyler has about five years of training under his belt, as well as a Sports Medicine certification. Though he mostly trains beginners, he also teaches some athletes and advanced lifters through online coaching. He tells me that a good routine for a beginner would be a few reps with 30-lb. dumbbells on my arm days and a couple of reps of leg presses or calf raises on my leg days. “Depending on how consistent you are outside of the gym, the earliest I’ve seen results has been a month. Maybe even as short as a few weeks. But it takes patience.” Tyler recommends replenishing with water and adding in some electrolytes after sessions. “Sometimes,” he admits, “I will drink Diet Coke or black coffee if I’m cutting weight.” But he usually sticks to water, with supplements. His typical supplement regimen consists of Omega-3 and Vitamin D3 + K2 in the morning, or magnesium glycinate and L-Theanine in the evening. “Just don’t forget to eat real food,” he instructs me. “I measure most of my meals year-round, but I would only do that temporarily and for a goal. The best thing to do is to maintain a consistent diet.” In his experience, the fad diets are not as worthwhile as the exercise itself. “Protein is overhyped in my opinion,” he tells me. “I find that carbs are just as, if not more important, than protein. Fiber, especially vegetables, is key, too.” The occasional junk food isn’t a death sentence either, he jokes, as long as you’re using those calories as your fuel. “I once had a double cheeseburger and double fries after a serious powerlifting session.” However, Tyler has found that the most beneficial thing for his health is proper rest. Usually, he recuperates on weekends and Wednesdays, but the key part of his recuperation is actually resting. He tries to get an average of eight hours of

1801 EXETER RD | GERMANTOWN, TN (901) 757-7370 | GACFITNESS.ORG

FIT MEMPHIS

By Beth Wilson Photo by Tindall Stephens

PERFECT MATCH: HOW A BONE MARROW DONATION CHANGED A LIFE In 2015, what began as a simple decision at the St. Jude Memphis Marathon® Weekend would ultimately reshape Jordan Booth’s life in ways she never could have imagined. She signed up for the bone marrow donor registry almost casually — motivated by a lifelong desire to help others and years of donating blood and platelets through St. Jude Children’s Research Hospital. The odds of ever being matched with a recipient were incredibly small. She was told it would likely never happen. Just four months later, Jordan’s phone rang. She was a perfect match. “There is a 0.037% chance of that happening,” Jordan said. “I knew immediately there was no backing out. I had to commit.” At the time, Jordan knew little about what the donation process would entail. Doctors explained there were two types of donation methods: peripheral blood stem cell donation, similar to platelet donation, or a mature bone marrow harvest from the pelvis, a procedure generally reserved for critically ill patients or young children. She later learned that her recipient was a 26-year-old man named Brock battling severe aplastic anemia.

FIT MEMPHIS

The gravity of the situation settled in quickly. “I felt so lucky to be able to be a match for someone, and I took that role very seriously,” Jordan shared. The preparation process was extensive. Over the course of several months, she underwent more than 50 blood draws, repeated health screenings, monthly pregnancy tests, and eventually traveled to Emory Healthcare in Atlanta for the donation procedure itself. In total, doctors harvested 1.2 liters of bone marrow from her pelvis.

That philosophy eventually extended beyond donation and into teaching. After spending 12 years as a caregiver for her grandmother, another pivotal moment arrived in 2021 when Jordan’s grandmother lost much of her mobility following COVID. Seeing that loss of independence firsthand profoundly impacted Jordan’s outlook on movement and aging. “She knew how much I loved Pilates, and she encouraged me to teach,” Jordan shared.

Physically, the recovery was less painful than Jordan expected. But it was far more exhausting.

Jordan completed her teacher training just two months before her grandmother passed away.

“The worst part was how tired I was,” she recalled. “I donated a little extra to science, so I lost a lot of blood volume in a short amount of time.”

Today, Jordan has become one of Memphis’ most beloved instructors, even earning the honor of Memphis Health + Fitness’ Best Group Fitness Instructor last year. Yet despite the accolades, Jordan’s approach remains grounded in accessibility, joy, and compassion.

The soreness in her lower back, headaches, and fatigue forced her to slow down. But during that recovery process, she discovered something that would become a defining part of her life: Pilates. At the time, Jordan was working at ALSAC, the fundraising and awareness organization for St. Jude Children’s Research Hospital, and was introduced to the practice through a wellness event. What initially began as gentle rehabilitation quickly evolved into something much deeper. “I found my old studio and consistently went five to six days a week for years,” she said. “The movement, the heat, the ability to modify — it was all great for recovery.” But Pilates offered more than physical healing. Before the donation, Jordan admitted that fitness was often measured by calories burned or intensity levels. Afterward, her understanding of strength fundamentally changed.

“I remember going to my first class alone and being so nervous,” she shared. “I try to create an environment where everyone feels welcome.” Her classes are intentionally lighthearted. Jordan likes to joke at the beginning of her classes that “we aren’t training for war; it’s just Pilates.” She also feels strongly that movement should be fun. That philosophy resonates deeply with her students, many of whom come seeking more than a workout. They come for connection, confidence, healing, and community — the very things Pilates once gave her. Now, as Jordan marks 10 years since her bone marrow donation and 10 years of her Pilates practice, she reflects on the unlikely path that connected the two.

“When you experience an opportunity like this, knowing your body is being used to help someone else, you become much more connected to it and thankful for it,” Jordan shared. “I prioritize intentional movement now.”

“I feel very proud,” she said. “We’ve had dozens of people join the donor registry after hearing my story, and three have already matched successfully. That alone feels like one of the greatest things I could ever do.”

Pilates became both a refuge and a way to process grief. Although the transplant itself was successful, Brock later died from complications caused by a severe kidney infection after months in the hospital. The loss devastated her.

Jordan’s message to others is simple: Move your body, care for your health, and if you can, consider becoming a donor.

“It’s a weird position to be in, grieving someone you never met, but who carried your DNA,” she said. “I tried so hard for him.” She still keeps in touch with Brock’s widow, mother, and brother annually. Nearly a decade later, the connection remains deeply meaningful. Jordan shared that she tries to honor Brock by continuing to give as much of herself as she can.

If her story proves anything, it’s that a single act of kindness can ripple outward for years, changing countless lives along the way. “We are capable of incredible resilience and goodness.” To learn more about becoming a donor, visit Nmdp.org/get-involved/join-the-registry.

FIT MEMPHIS

By Zoe Harrison Photo by Tindall Stephens

FIT MEMPHIS

Naomi Taylor, Pearl Smoot, Ernestine Reser, and Mary Brown have been friends for years, originally bonding over their shared love of bridge. “Playing bridge keeps us sharp,” the ladies all agree. But eventually, the four women, all in their 70s and 80s, decided to make a group effort to focus on their physical strength, too. Together, they joined a workout and nutrition program at Health 360, where they have discovered that getting stronger can make a noticeable difference at any age. For Ernestine, the changes have been especially meaningful. She had begun experiencing problems with walking, balance, and discomfort in her foot, knees, hips, and back. Through stretching and strength training, she says she has noticed significant improvements. “I was starting to get wobbly on my feet and tripping,” she says. “The muscles have improved a lot. My knees, hip, and back are all feeling better.” Nutrition has also become an important part of her wellness journey. After discovering she needed to make dietary changes, she began paying closer attention to getting the nutrients her body needs. She says she has even noticed improvements in her nails, skin, and hair. Having friends alongside her makes the process easier, too, especially when it comes to sharing recipes and encouragement.

with their nutritionist, Jackie, and trainer, Chad. They make sure they understand the reasoning behind their programs. Aside from their weekly sessions, the ladies each get regular scans and check-ins to further confirm their progress. For these Golden Girls, wellness encompasses mind, body, and spirit. Their story reminds us that it is never too late to build strength, improve mobility, and invest in feeling your best. Most importantly, they are proving that growing older does not mean slowing down; with the right support, your golden years can be some of your strongest yet. Health 360 offers personalized wellness programs that combine nutrition, fitness, and health optimization. For more information, visit Wellnessclinicmemphis.com.

For Mary, a breast cancer survivor, wellness is about taking a comprehensive approach to health. She has worked with Health 360 on nutrition, individualized exercise, and circuit training, all while keeping her active lifestyle in mind. Travel is a big part of her life, and maintaining strength and mobility helps her continue doing the things she loves. Pearl approaches fitness with an unmistakable competitive spirit. “I want to live to 120,” she says. “I want to be the best I can be.” Pearl walks three days a week in Hernando and credits the hills with helping her get stronger, but she has found that the regular workout regimen they have found together helps. “I may be older, but I like to lead the pack,” Pearl jokes. All of the Golden Girls agree that going with a group is a major aspect of their motivation. They feel better than ever and have as much fun as they can in the process. The social aspect of showing up to Health 360 together, along with a bit of friendly competition, encourages them to return week after week. They credit Health 360’s team for keeping them strong and informed about their workout and nutrition plans. Dr. Kalra talks with them about what they are doing and why, along

FIT MEMPHIS

By Alicia Johnson, BSN, RN Photo by Tindall Stephens

FIT MEMPHIS

Keeping Pace at 81 At 81, Linda Foster is still on the go — literally. From fitness classes three days a week to cardio and weight-bearing exercises, gardening at home, and even participating in the annual Sugar Run 5K, she has made staying active an important part of her life. Linda’s journey began with an osteoporosis diagnosis around 2004. She was initially placed on oral meds by her primary physician, and later Prolia injections were added every six months. She also received Reclast in the hospital for a short time. In 2006, she began seeing Dr. Kashif Latif at AM Diabetes & Endocrinology Center in Bartlett after her primary physician became concerned that she was not responding adequately to these treatments. In 2024, Linda began a year of Evenity injections; following that treatment, she was diagnosed with osteopenia (lower bone density than normal but not severe enough to be osteoporosis) and no longer needed oral osteoporosis medication. “Success after many years of treatment!” Linda exclaims. Her treatment currently consists of Prolia injections every six months. Although Linda clearly credits her improvement in bone density in part to medical treatments, her commitment to better health extends well beyond medication. In January 2022, she began attending fitness classes at AM Diabetes with coach Brittney Jones three days a week. These classes focus on flexibility, strength, balance and cardio — important components of maintaining mobility and independence as a part of healthy aging. “When Dr. Latif opened the gym, I signed up for the Healthy Aging classes they offered,” Linda explains. She attends both classes on the same day, and during the 30-minute break between them, she opts to keep moving, riding the bicycle for 15 minutes and walking for another 15 minutes before starting her next class. Linda also follows Dr. Latif’s recommendation to walk 10 miles each week. She completes much of her walking at the gym, arriving early and jogging for about 15 minutes. At home, she stays active by working in her flower gardens and points out that even a task like pulling weeds is good exercise in the form of squats. In November 2022, at age 77, Linda participated in her first 5K, the Sugar Run 5K. She had never been a runner, but her grandson who runs offered pointers, and an AM 360 coach also helped her prepare. She has participated every year since and looks forward to jogging it again this November.

For Linda, healthy aging comes down to one simple message: keep moving. “If you don’t use it, you will lose it,” she says. Linda encourages older adults to try senior fitness classes, walking, chair yoga, or tai chi. Just as important, she believes, is having the right attitude. “I have grandchildren and greatgrandchildren that I want to see prosper and grow up. I want to be an active part of their lives,” she explains. The finish line is not the end goal for Linda — it is simply another reason to keep moving forward. The 20th Annual Sugar Run 5K will take place Saturday, November 7, 2026, at 8 a.m. at the Wolf River Nature Area in Germantown. Registration can be found at Sugarrun5k.raceroster.com. The race supports diabetes research through Breakthrough T1D while encouraging youth athletics.

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FIT MEMPHIS

By Shlomit Cohen Photo by Tindall Stephens

FIT MEMPHIS

Living & Moving with Intention Variety is the spice of life that keeps Peg Murphy Branyan active and healthy at 66. An avid runner, hiker, world traveler, and philanthropist, the Director of IT retiree and grandmother stays busy living with purpose, meaning, and movement.

“Working with the foundation has been very gratifying,” she says of their shared values, noting the quality of care her husband Tom received at the Campbell Clinic after rupturing knee tendons during a fall.

Peg has stayed active throughout her life through various pursuits. She has enjoyed a decade of road cycling tours, years of long-distance marathon running, and taught step aerobics and cardio kickboxing during the 90s and early 2000s. Additionally, she has maintained a consistent practice of strength training for three decades, engaged regularly in yoga and meditation, and developed a passion for hiking, particularly in the Colorado Rockies.

These days, Peg begins her mornings with meditation, yoga, mobility work, and strength training, and rounds out her days hiking and walking with family and friends, or traveling the world with her husband to destinations like Africa, Argentina, and New Zealand. “Every bit of movement counts,” advises Peg. “I try to make my time count by focusing on doing the things that bring me joy, and feeling gratitude for what I have.”

“My exercise has taken different forms over the years as my interests change,” she says. Most recently, Peg has dabbled in mat Pilates and even completed a sprint triathlon. The science agrees: taking on new physical challenges as a “beginner” can offer neuroplastic and neuroprotective benefits at any age. Plus, Peg gets a good chuckle out of trying new things, like a recent hip-hop drop-in class she took in Salida, CO. “It is important to continue to move and be outside as you grow older,” she explains of adjusting her routine over the years. “I have also worked on stress management, which exercise has helped a great deal with.” Peg was inspired to live more intentionally after losing a dear friend and running buddy to ovarian cancer seven years ago. “She was one of the healthiest people I knew, and understanding that there are no guarantees in life made me reevaluate what my priorities were,” Peg explains. “I was fortunate enough to retire at 59.” Retirement allowed Peg to dedicate more time to her favorite activities and enjoy the outdoors more often. Since moving to Memphis 12 years ago, she has felt welcomed by the community, having met many friends through running and other activity-based groups. Staying active is just one way Peg continues to live with purpose. She serves as the Chair of the Development Committee and is a member of the Board of Trustees for the Campbell Clinic Foundation, which trains local surgeons as well as doctors on overseas assignments, funds research and fellowships, and hosts high school field exploration days. Additionally, it spearheads initiatives including Our Hearts to Your Soles, which provides foot care for the homeless, and supports the Cerebral Palsy Care Center at Le Bonheur Children’s Hospital, helping families access comprehensive care for cerebral palsy.

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FIT MEMPHIS

By Shlomit Cohen Photo by Tindall Stephens

FIT MEMPHIS

TRAINING FOR LIFE A no-excuses attitude and iron determination have kept Kevin Olds, 69, young and spry through the decades. He is not only a physical therapist for the Memphis Tigers basketball team, but also trains athletes and runs a health optimization business, while maintaining a grueling fitness routine that keeps him in step with athletes half his age. Kevin has been active his entire life, in a rugged, no-frills kind of way. Growing up in Cleveland, Ohio, he played basketball for nearly 12 hours a day to stay out of trouble. He briefly went pro with the Cleveland Indians, then joined the military as a Navy Corpsman and later a Marine Combatant before serving as an Air Force captain for 12 years. “The discipline of the military saved me,” he explains of growing up without a father. “It made me appreciate things people often take for granted and develop a sense of internal discipline.” Still, Kevin dreamed of one day becoming a physical therapist. “I have always had a heart for helping people,” he says of deciding to re-enroll in college following his service.

information online about workouts, diet, supplements, and avoiding injury. I thought I could start to help these people.” Through his health optimization business, Prime Life Performance, Kevin assists individuals of all ages, from young athletes to seniors seeking to climb stairs independently, helping them optimize their health based on personal goals. “I like helping them identify and understand what is going to bring them joy in life,” he shares. Kevin covers everything from medical history, diet, and medications to gym routines and injuries. Drawing on the same problem-solving mindset that has defined his physical therapy practice, he says, “It’s all about safety and putting the person first.” To schedule an appointment with Kevin or to learn more, visit his website at Primelifeperformance.org.

A natural problem-solver, Kevin quickly made a name for himself in the field, standing out for how quickly he got athletes back in the game. “It takes a lot of deep diving to understand what is going on with tendon and tissue healing and what happens when those fibers pull apart,” he explains of his approach, which he has developed through continuous education and out-of-the-box thinking. Nearing 70, Kevin applies everything he teaches and preaches to his own life. “I train just as hard as my athletes to show them if they are consistent over time and take care of their bodies, just how much it can do.” Despite having undergone 15 surgeries from wear-and-tear injuries, including two hip replacements of which he took his own X-rays, Kevin remains disciplined and motivated as ever. “Jumping out of helicopters with 110-pound backpacks in the military didn’t feel great upon landing,” he quips, “but none of it has slowed me down.” His days begin at 4:30 a.m., with over an hour gym session at Crunch Fitness. “You have to train when you are uncomfortable and put yourself in those positions consistently for longevity,” he says matter-of-factly. That same philosophy of helping people stay in the game for as long as possible eventually led Kevin to expand his work beyond the clinic. “I started seeing a gap in caring for patients and what they were doing outside of the clinic,” he explains. “Many of them were overwhelmed with all the

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COACH’S CORNER

By Dale Sanford, Performance Coach

STRENGTH TRAINING AS INJURY INSURANCE BUILDING DURABILITY FOR THE LONG RUN Here’s a question I ask most of my athletes over 40: What actually ends most endurance careers? It’s usually not one major injury or simply “slowing down.” It’s the accumulation of missed weeks. A cranky Achilles. A hip that flares up every spring. Three weeks off, two weeks rebuilding, then repeat. Over a decade, that lost training time becomes a bigger threat to performance than age itself.

Strength training, particularly the lowering or eccentric portion of a lift, does something similar for your body. A slow calf raise or controlled squat doesn’t just build muscle; it trains connective tissue to tolerate stress. That matters because your tendons and joints help determine how much running, riding, or swimming your body can absorb. Strength training raises that ceiling. Athletes who lift consistently tend to tolerate bigger training blocks, recover better, and miss fewer workouts. And consistent training beats perfect training every time.

After almost 20 years of coaching endurance athletes, the best investment I’ve seen for staying in the game is strength training. Not for bigger biceps, but for durability: the ability to absorb what training and life throw at you without breaking down.

WHAT CHANGES AS YOU AGE Your muscles and connective tissue remodel a little slower than they used to. Tendons take longer to adapt, and bones need more stimulus to maintain density. It’s not something to panic about; your body simply needs a different kind of input than it did at 25. The good news is that muscle, tendon, and bone respond extremely well to loading. Research continues to show that many age-related declines are less inevitable than once thought. “Use it or lose it” has never been more relevant.

WHY LIFTING BUILDS DURABILITY Think of your muscles and tendons like a climbing rope. A rope that isn’t regularly loaded can become stiff and brittle. One that’s consistently put under tension remains better prepared to handle repeated stress.

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 50

COACH’S CORNER

THE MINIMUM EFFECTIVE DOSE You don’t need to become a powerlifter. Even two strength sessions a week can make a difference. Focus on compound movements such as squats, deadlifts, and step-ups, along with targeted exercises for your sport’s weak links. Ideally, we aim for two 45- to 60-minute sessions per week during the season and sometimes three in the off-season. But anything done consistently, with gradual increases in resistance, helps.

WHERE TO FOCUS

WHAT I’VE SEEN IN 20 YEARS OF COACHING The athletes who consistently strength train are often the ones still racing and performing well into their 50s and 60s. It’s not necessarily because they’re genetically gifted. They’ve stayed durable enough to keep training while others lose weeks or months to recurring injuries.

WHERE TO START

RUNNERS: Calves, Achilles, hip stability, and single-leg strength. Your ankles and hips absorb tremendous stress with every stride.

Start with two exercises: a squat variation and one targeted movement for your sport, such as eccentric calf raises, Nordic curls, or monster walks. Do them twice this week. Then gradually add exercises as your time allows.

CYCLISTS: Glutes, hamstrings, core, and single-leg strength. Hours in the saddle don’t necessarily build these areas adequately.

Your training plan already asks a lot of your body. Strength training helps make sure your body can cash the checks your training plan is writing, week after week and year after year.

TRIATHLETES AND SWIMMERS: Shoulder and scapular stability. Thousands of repetitive strokes, especially with poor form, can quickly expose weaknesses.

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FOOD+NUTRITION

Back-to-School Breakfast Burritos

Ingredients:

Directions:

q 6 large eggs q 2 teaspoons extra-virgin olive oil q 1 small red onion, diced q 1 large red bell pepper, diced q 2 cloves garlic, minced q 1 cup chopped fresh spinach q 1 cup cooked black beans q 1 /2 teaspoon ground cumin q 1 /2 teaspoon smoked paprika q 4 tablespoons salsa q 2 tablespoons unsweetened almond milk, water or dairy milk q 4 large whole-grain tortillas q 1 /2 cup shredded Mexican cheese blend q s alt, to taste q p epper, to taste

In pan over medium heat, heat olive oil. Saute onion, bell pepper and garlic until soft, 4-5 minutes. Add spinach and cook until wilted. Stir in cooked black beans, cumin, smoked paprika, salsa and salt and pepper, to taste. Remove from heat. Whisk eggs with milk or water. In nonstick skillet over medium heat, scramble until just set; avoid overcooking. Season lightly with salt and pepper, to taste. Lay tortillas flat. Divide eggs, veggie-bean mixture and cheese across each. Roll into burritos then toast, seam side down, in dry skillet to seal. Remove from pan and let cool. Wrap in parchment then foil. Freeze up to 2 months. To reheat, remove foil and parchment. In microwave or oven, heat until warmed through.

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FOOD+NUTRITION

By Richard Bloomer, PhD

Optimal Health Smoothie HEALTHY TIP:

Aim for 40+ grams of dietary fiber each for optimal he day alth. This smoothi e provides 16 grams, he lping you get nearly ha lf way there.

Ingredients: q ½ cup orange juice q 1 cup plain soy milk q 1 small banana q 1 cup strawberries q ½ cup blueberries q ½ cup rolled oats q 1 scoop protein powder

Nutrition Facts: q 2 teaspoons fish oil q 2 teaspoons chia seeds q 1 teaspoon inulin (prebiotic fiber) q 1 teaspoon creatine (optional for active individuals)

Calories: 685, Protein: 41g, Carbs: 93g Fiber: 16g, Fat: 17g Directions: Add all ingredients to a high-powered blender and blend until smooth and creamy. If you’d like a colder smoothie, add a handful of ice before blending. Serve immediately.

Richard Bloomer, PhD, is dean of the College of Health and Human Sciences and the R. Brad Martin Student Wellness Center at the University of Memphis. An internationally recognized researcher in nutrition, dietary supplements, and human health, he has authored more than 200 scientific publications and over 100 health articles for the public. 54

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WEEKEND WARRIOR

Photo by Josh Clark

Amy Pickens, Runner 33; FedEx IT Project Manager

UP NEXT: It’s always a blast to run the MRTC Road Race Series as I train for the St. Jude Memphis Marathon® Weekend. FAV FITNESS ACCOMPLISHMENT: Last year I ran my first 100-mile race at The Hennepin Hundred. It was one of the most fun and challenging things I’ve ever done! HOMETOWN: Memphis SPEED BUMPS: I tore my ACL in high school, and it was a major challenge to get back to sports in time for my senior year. Since then, it’s all about managing the little niggles and making sure nothing big crops up. MY GROUP: Trail Trippers. They’re the best trail running group in Memphis (and the world in my opinion). FAV JAMS: “All Star” by Smash Mouth. You’ll know it’s me coming down the trail when you hear the tune! RECENT RACES: Got a PR and age group award at the Coke 10K in Corinth, MS. It was an amazing race! MOST MEMORABLE FITNESS EVENT: The first time I ran a 50k race (shout out to Walking Tall at Big Hill Pond State Park), I knew ultra running was my jam. I’ve run a dozen ultras since then, and each one has been filled with amazing memories. BEST EATS: BBQ nachos from Central BBQ DREAM DINNER COMPANY: Bob Mortimer, the British comedian. He is hilarious, and I’d enjoy laughing with him. GO-TO GEAR: I’m a New Balance girl. I love the Hierros on the trails and SuperComp Trainers for road racing. INSPIRATION TO BE FIT: I want to always be able to say “yes” to every adventure or challenge. ON MY NIGHTSTAND: “Thursday Murder Club” by Richard Osman

I RUNNING: I love the friendships, adventures, and the challenges. It can be so rewarding to accomplish your goals, and it’s much more enjoyable to have friends with you.

BUCKET LIST: I would like to do a run vacation in Europe where the goals are to run, eat, and enjoy the beautiful scenery. 56

PET PEEVE: Not running on the correct side of the road or trail annoys me. BINGE-WATCHING: “Taskmaster” I love British comedians, and this is the best show. QUOTE: “Hard work beats talent when talent doesn’t work hard.” - Tim Notke

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WEEKEND WARRIOR

Photo by Josh Clark

Carlo Miguel Casama, Runner & Triathlete 25; Group Fitness Instructor & Personal Trainer at Life Time

I MY SPORTS: I love the community I’ve found! When I first started running and doing triathlons, racing felt so intimidating. I was met with so much warmth and encouragement at HyperFocus and at local races that it helped alleviate my nerves. It turned something that once felt intimidating into a community that feels like home.

BUCKET LIST: I want to complete my first IRONMAN at IRONMAN 70.3 Chattanooga in 2027. UP NEXT: St. Jude Memphis Marathon® Weekend FAV FITNESS ACCOMPLISHMENT: Signing up for my firsts. My first 5K through the Lane Purser RRS, first half marathon, marathon, and triathlon. I’ve learned that sometimes the hardest part is signing up and taking that chance on yourself; these firsts have turned into a passion for seeing what I’m capable of by just starting. HOMETOWN: Manila, Philippines and Bartlett, TN SPEED BUMPS: I’ve constantly battled self-worth, depression, stress fractures, and anemia throughout my fitness journey. For a long time, I tied my value to a time goal, weight PRs, or how well I performed in any given sport. I eventually realized that having a healthy body and the ability to move is a blessing, not something to prove to others or to myself. MY GROUP: HyperFocus Run Club, Run with Christ Run Club, and HAX Athletic Club. FAV JAMS: “No Hands” by Waka Flocka Flame and “Gratitude” by Brandon Lake RECENT RACES: Austin Marathon, Memphis In May Olympic, Chattanooga Waterfront Sprint, MightyMite Sprint, K-Town on the River Sprint, Riverbluff Sprint (Podium 3rd Age Group) MOST MEMORABLE FITNESS EVENT: Running through the campus of St. Jude every year. Seeing the kids and families I’m running for puts everything into perspective. Crossing that finish line feels different. BEST EATS: The cheese fries from Young Avenue Deli. DREAM DINNER COMPANY: Luke Hopkins GO-TO GEAR: Precision Gels, WHOOP, COROS, and Bandit Running. 58

INSPIRATION TO BE FIT: Four years ago, I couldn’t run a mile, and I didn’t know how to swim or ride a bike. The younger version of me never thought I could do this: to show others that starting as a beginner is possible for them, too. I also race for my late friend, Alec, who helped inspire me to get into triathlons. ON MY NIGHTSTAND: “Go One More: Find the Clarity to Make Intentional, Life-Changing Choices” by Nick Bare PET PEEVE: I don’t like when people wear their headphones to the run club. I want to be your friend and chat with you on our run! BINGE-WATCHING: “The Gentleman” QUOTE: “Do what you can’t.” - Casey Neistat

TRAINER SPOTLIGHT

Photo by Tindall Stephens

MY ADVICE: Fitness is not just going to the gym. It’s full body health: physical, medical, dental, mental, and spiritual.

MY FITNESS TIP: If you hate a particular exercise, refocus your breath. So many times, breathing on the “in” versus the “out,” or the opposite, can make a move feel better.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: As a dentist, I’d say a toothbrush, but at the gym, I love my mat. A good thick Pilates mat makes workouts so much more comfortable.

DREAM WORKOUT PARTNER: My husband. I do a 50-50 mix of my style class and running with him, then lift weights together. And of course, laughing constantly because if you haven’t met my husband, he’s hilarious.

ALLYN JOHNSON, DDS 39, Trainer at Germantown Athletic Club and JCC

GO-TO SNACK: Protein drinks. I’m always on the run, so it’s much easier to sip on something throughout the day than to stop and have a snack.

DIET PHILOSOPHY: Protein first, then base your meals around colors. Make a rainbow.

ONE FOOD I CAN’T LIVE WITHOUT: Pasta. It’s so tasty and versatile. Plus, my boys love mac and cheese.

FAV WAY TO WORKOUT:

BIGGEST NUTRITION MYTH:

I love fusion because it gives me a little bit of everything. I get to do some weightlifting, a lot of stretching, a little bit of dance, and of course Pilates.

“Drastic reduction in calories is the best way to lose weight.” Every BODY is different, and there is absolutely a way to get healthy without feeling hungry.

BIGGEST FITNESS MYTH:

MY TYPICAL WORKOUT DAY:

“Nothing works.” There are so many things to try as research and education advance. Please keep trying, and if you can’t figure out what works on your own, ask someone for help.

After a good night’s sleep, I do a solid bit of stretching and cardio while incorporating weights. Then I continue moving throughout the day and modify as needed. I listen to my body and nourish appropriately. I end the day with a calming stretch and meditation.

WHAT KEEPS YOU MOTIVATED: Knowing that if I take care of my body, my body will take care of me.

NEWBIE ADVICE: Just show up!

GOALS FOR THE YEAR AHEAD: I’ve just finished a weight loss journey, and now I am working on gaining muscle. I started weightlifting after my second child. Besides lifting and carrying my five-year-old and three-year-old, I try to eat healthier by adding fresh produce from the Germantown Farm Park and making more food at home.

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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Memphis Health+Fitness Magazine September 2026