The home of Ashley Smalley, owner of The Feathered Nest, while traditional by definition, is extremely unique, with a historical feel and a flow unlike most Germantown homes.
42 | EXPERIENCE THIS
Inside the 2026 Memphis St. Jude Dream Home Giveaway inside the Manor at Hall Creek in Arlington.
At Home Memphis & Mid South doesn't accept unsolicited manuscripts. To inquire about freelance opportunities, send a letter, resume and three writing samples to—Editor, At Home Memphis & Mid South : 7776 Farmington Blvd, # 1321 Germantown TN 38183
SUBSCRIPTIONS
Call 901.684.4155 or subscribe at athomemms. com . Annual subscription rate: $19.95. Single copy price: $4.99. At Home Memphis & Mid South is published 12 times a year. Postmaster: Send address changes to At Home Memphis & Mid South , 7776 Farmington Blvd, #1321 Germantown TN 38183. We make every effort to correct factual mistakes or omissions in a timely and candid manner. Information can be forwarded to Trip Monger; At Home Memphis & Mid South , 7776 Farmington Blvd, #1321 Germantown TN 38183 or to tmonger@athomemms.com.
June is here, and we are halfway through the year. I am pretty sure I still have a Christmas decoration or two up somewhere in our home. If I find it, at this point, I will just let it ride for another six months because December will be here before we know it.
It seems the older I get, the faster time flies. We were just blessed to spend a week at the beach with our grown kids (spouses included when I say kids), and our grandkids. It was a perfect week. While I was on the beach watching them play, I was scrolling on my phone and came across something that really hit me.
“You only get one summer with a baby. Three of a toddler. Nine of a child and seven of a teen. Each one matters more than we realize. Turn on the sprinkler, go to the pool, and take the trip. The summers of sticky hands and sun-tired kids don’t last forever.” I am so happy we will get to enjoy another summer with a baby as Aubrey Ann and Duncan are expecting another baby boy this fall!
Enjoy the summer with those dear to you. Chase down the icecream truck and don’t blink! Christmas is just around the corner.
- Margaret Monger, PUBLISHER
Regency Reboot
INTERIOR DESIGNER’S HOME LEANS CURRENT AND CLASSIC SIMULTANEOUSLY
BY CARA SIEVERS | DESIGN BY ASHLEY HOOD SMALLEY OF THE FEATHERED NEST
PHOTOGRAPHY BY ANNABELLA CHARLES
Somethings just feel meant to be. That’s how the Smalleys felt when they found the home they wanted, on the street where they wanted to live. And to top it all off, they knew it was definitely kismet when they discovered it was the long-time family home of renowned local interior designer Anne Knox
“We were ready to beg, plead, do anything to get this house,” said Ashley Smalley, who also owns Collierville-based interior design firm The Feathered Nest. “We wrote a letter, the neighbors (who were also some of our best friends) wrote letters, and, in the end, it paid off. I think Anne knew just as confidently as we did that this was meant to be our home.”
The traditional Germantown home was built in 1986, and became the Smalleys’ home in 2024. Although traditional by definition, the floorplan is extremely unique, with a historical feel and a flow unlike most Germantown homes. And the décor and design mimics this unique flow, cascading from one room to the next and never feeling like a dead end.
Smalley wanted the home to be aesthetically soothing and special, but still feel comfortable and livable. In fact, she designed the front two rooms of the home – the formal living and dining rooms – with their hosting habits in mind.
"Wehost a lot of parties and showers in our home, and we wanted a neutral backdrop for themed décor and photos,” said Smalley.
But that doesn’t mean that these rooms don’t also incorporate a host of playful elements. In the formal living room, you’ll find details like quatrefoil end tables and quatrefoil drapery rod rings. Regency Erainspired fabrics in the faintest shades of blue and green are crowned with a delicate crystal chandelier from the 30s and framed by subtle cabana striped silk drapes. Perhaps the most striking element of this room is an antique bureau with quite a story –Smalley’s mother had regretfully sold it only to have Smalley miraculously find the exact piece again, 15 years and two owners later.
Off of the formal living room is the library. The large windows create an evening glow in this space, which becomes particularly inviting on a stormy night with a favorite book in hand. Smalley has a love for Asian-inspired design elements, and the library has become a sort of treasure trove Asian trinkets and collectibles. Silk screens, mystical dragons and bamboo touches bolster the romantic eastern motif that the homeowner loves.
On the way to the formal dining room, the foyer itself boasts special touches like art from local artist (and neighbor) Lindsey Overbey, and a beautiful, but hardy, vintage rug.
“I love to put vintage rugs in high-traffic areas,” said Smalley. “They have already had a life well-lived and you don’t worry about them.”
Witharound 20 children their kids’ ages in the neighborhood, the home gets a lot of traffic. The formal dining room is ready for neighborhood get-togethers with ample seating around a large, round, antique dining table.
“Our family and friends love to play poker and games around the round table,” said Smalley. “The conversation is so warm around a round table because you can see everything and everyone, not just the people directly next to you.”
The dining room is blanketed in gorgeous Thibaut wallpaper depicting loosely gathered ferns in creamy tones. The subtle stripe pattern continues above the brass bar cart where you’ll find two watercolor pieces from local artist Kayla Diskin, matted in a Schumacher stripe botanical fabric. The grand chandelier was bought as an antique at a Louisiana estate sale over 50 years ago by the previous homeowner; and the ceiling, along with that of the formal living room, are painted the faintest blue (Misty, by Sherwin Williams). This was Anne Knox’s signature touch, and pays homage to her while connecting these two special spaces.
If the formal spaces in this home are pretty, then the sunken den is definitely handsome. The Smalleys jokingly call this room the pickleball court because it is so long and narrow. But Smalley accepted the challenge of a uniquely proportioned space, and turned it into the coziest den.
"Thiswas the definitive case of having to work modern living into a classic floorplan,” explained Smalley. “Yes, we want a beautiful home with great conversation spaces and formal hosting areas; but, in reality, we also want to just relax and watch TV as a family.” Smalley worked to position the TV so, although very large, was not the main focal point of the room. Unpainted warm-tone wood trim, plaid wool upholstery, moody art and vintage brass pieces all contribute to the masculine lodge-like feel of the den – but don’t miss the floral ruffles on the pillows and Chinese vases that give this space a little bit maximalistchic and femininity.
Also designed with “living” in mind is the scullery. This space serves as a laundry room and pantry for the Smalleys, complete with a laundry chute from upstairs and plenty of cabinets and countertop to serve as the “drop zone” by the back door. However, Smalley was thoughtful in designing the cabinetry for the way they live – the height of the drawers even matches the foods they buy. Their favorite box of crackers fits perfectly inside.
Upstairs is an office, playroom and two bedrooms. Having inherited the family’s eye for design, daughter Isla Claire designed her room herself. They framed out an area to feature the wallpaper she wanted so it wouldn’t overwhelm the room. Birds, butterflies and a bevy of pretty fabrics play into the room’s calm and whimsical feel.
Brother Stryker’s room is a mini mancave in the making – dark and moody fabrics, an inviting leather armchair, and display areas for his Brazilian Jujitsu medals and hunting spoils. Smalley jokes about how well he sleeps in this serene, shadowy bedroom, nearly drenched in Roy Croft Brass.
All in all, the home has evolved greatly in the two years the Smalleys have lived there, and it will continue to do so. The primary bathroom is currently being renovated, and the kitchen will soon follow. And, as one might suspect, a home owned by a designer is constantly changing.
“I move things around a lot,” laughed Smalley. “I redecorate every 3-5 business days.” So, it seems that a look inside this home – even in a year or two – might be a completely different story. And with Smalley involved, it will likely be traditional with a twist. Classic feel with contemporary function. A regency reboot, if you will.
MARCH 14, 2026 |
PARENTS OF THE BRIDE: SHEILA AND CHARLES GAIRHAN PARENTS OF THE GROOM: RUTH AND MINTON MAYER
WEDDING PLANNER: LACHERIE WEDDINGS & EVENTS
REHEARSAL DINNER: THE LOBBYIST
WEDDING & RECEPTION: THE DIXON GALLERY AND GARDENS
PHOTOGRAPHER: MADELINE ROSE PHOTOS
VIDEOGRAPHER: LAUREN KERSTELL
INVITATIONS: A PAPER PRESS BY CAROLINE ANDERTON
FLORIST: A BOTANICAL FLOURISH
BAKER: CRAVE BAKERY
BAND: THE PEABODY ROCKETS
RENTALS: MAHAFFEY EVENT
LIGHTING: KEVIN GRIFFIN DESIGNS WEDDING DRESS: MAGGIE LOUISE BRIDAL MAKEUP: ISABELLA ALLEN HAIR: CHARLOTTE VAUGHN
A $100 ticket gives Mid-South residents a chance to win a home while supporting St. Jude.
Each year, the Memphis St. Jude Dream Home® Giveaway offers more than the chance to win a house. It invites the community to be part of something meaningful. With a $100 ticket, participants can win the keys to a newly built luxury home right here in the Mid-South, while supporting the lifesaving mission of St. Jude Children’s Research Hospital®.
Tucked inside the Manor at Hall Creek in the town of Arlington, the home at 5031 Porch Rock Cove reflects the idea that thoughtful design can bring people together. Clean architectural lines, warm finishes, and carefully considered spaces define the house, built by Southern Serenity Homes with an emphasis on craftsmanship and community.
“For the past 19 years, we’ve been honored to build the Memphis St. Jude Dream Home® and help raise more than $28 million for the children and families of St. Jude,” said Greg Bridgers, owner of Southern Serenity Homes. “This year’s home in Arlington showcases an outdoor kitchen, custom bunk beds in the bonus room, expansive trim work throughout, and a spacious three-car garage, all located in a community known for its award-winning schools.”
That sense of purpose is woven throughout the home’s design. Spanning approximately 3,200 square feet, the residence includes three bedrooms and three bathrooms, offering generous space for gathering while maintaining an intimate, welcoming feel. Upstairs, a bonus room overlooks the neighborhood below, complete with a built-in reading nook that provides a quiet retreat from the rhythms of daily
St. Jude Dream Home 2025 Design by Warehouse 67
life. One of the home’s defining features is its enclosed outdoor kitchen, which seamlessly extends the living space beyond the interior walls. Designed for entertaining family and friends or simply slowing down at the end of the day, it reflects a broader emphasis on connection and ease.
The interior experience is elevated through careful styling and thoughtful material selection. For the fifth consecutive year, Warehouse 67 contributed donated design time, guiding selections and staging the home to reflect both beauty and livability.
“Being able to support such an impactful global mission right here in the Memphis community is incredibly meaningful to our team,” said Kim Loudenbeck, owner of Warehouse 67 LLC.
“We’re grateful to play a small part in something much bigger than ourselves.”
National partners Bosch, Shaw, Kichler, Trane, and Brizo contributed products and finishes that balance everyday function with refined design, helping bring the vision of the home to life. The Memphis St. Jude Dream Home Giveaway winner will be announced June 28 at 11 a.m. on Action News 5, marking the culmination of months of collaboration among builders, partners, and the local community. For ticket information and details about the giveaway, visit stjude.org/ dreamhome
St. Jude Dream Home 2025 Design by Warehouse 67
ST. JUDE
CHILDREN’S RESEARCH HOSPITAL
is leading the way the world understands, treats and defeats childhood cancer and other lifethreatening diseases. Its purpose is clear: Finding cures. Saving children.® It is the only National Cancer Institute-designated Comprehensive Cancer Center devoted solely to children. When St. Jude opened in 1962, childhood cancer was largely considered incurable. Since then, St. Jude has helped push the overall survival rate from 20% to more than 80% in the United States, and it won't stop until no child dies from cancer. St. Jude shares the breakthroughs it makes to help doctors and researchers at local hospitals and cancer centers around the world improve the quality of treatment and care for even more children. Because of generous donors, families never receive a bill from St. Jude for treatment, travel, housing or food, so they can focus on helping their child live. Visit St. Jude Inspire to discover powerful St. Jude stories of hope, strength, love and kindness. Support the St. Jude mission by donating at stjude.org, liking St. Jude on Facebook, following St. Jude on X, Instagram, LinkedIn and TikTok, and subscribing to its YouTube channel.
MEDIA CONTACT:
Yesenia Ubaldo Media Relations Advisor
ALSAC – The fundraising and awareness organization for St. Jude Children’s Research Hospital® 901-706-5591
yesenia.ubaldo@alsac.stjude.org
ALL ABOARD: THE TIMELESS ROMANCE OF RAIL TRAVEL
ARTICLE AND PICTURES PROVIDED BY
BARBARA MAY, OWNER OF TRAVEL LEADERS
Train travel, a 200-year-old tradition, is experiencing a resurgence, becoming more popular than ever today. From small-town charm to destinations across the globe, today’s travelers are rediscovering something beautifully simple: sometimes the most memorable part of a journey isn’t the destination, it’s how you get there.
Train travel has long held a special place in the hearts of wanderers. There’s something undeniably captivating about settling into a comfortable seat as the world unfolds beyond your window, watching the rolling countryside, dramatic mountain ranges, and storybook villages appearing as if on cue. Unlike air travel, which often feels hurried and disconnected, traveling by train invites you to slow down, breathe deeply, and truly experience every mile.
The gentle rhythm of the rails, the sweeping panoramic views, and the freedom to move about transform travel into something far more meaningful. Whether it’s an elegant European escape, a scenic North American adventure, or a once-in-a-lifetime luxury journey, train travel offers an experience no other mode of transportation can replicate.
And for travelers right here in the Memphis and Collierville area, it’s becoming one of the most inspiring and surprisingly accessible ways to explore the world.
ICONIC TRAIN JOURNEYS AROUND THE WORLD
Some train journeys aren’t just routes; they are stories waiting to be lived.
The Venice Simplon-Orient-Express remains the gold standard of rail travel. Synonymous with romance and timeless elegance, this iconic train transports guests back to the golden age of travel. Picture yourself sipping champagne in a beautifully restored carriage as you glide between Paris, Venice, and London. Evenings are spent enjoying multicourse gourmet dinners, while days reveal
Europe’s most enchanting landscapes. In contrast, Japan’s Shinkansen represents the future of rail travel, sleek, efficient, and seamlessly connecting cities like Tokyo and Kyoto at remarkable speeds. Yet even at over 200 miles per hour, the experience remains calm, refined, and remarkably comfortable. They call it the “Bullet” train.
Did you know that Australia has rail journeys? These rail journeys provide a rare, immersive lens into the heart of the country, bridging the gap between energetic urban hubs and the untouched wilderness. Whether you’re crossing sun-scorched deserts, the raw beauty of the Outback, or verdant coastal rainforests, the train turns the transit into the main event.
Iconic routes like The Ghan is often described as a ‘national treasure’ and offers a oncein-a-lifetime experience. It is a famous long-distance passenger train in Australia that travels from Adelaide in the south to Darwin in the north, crossing the heart of the continent. While the primary focus of The Ghan is the on-train experience, there are also off-train experiences included in some of the journeys. It has large panoramic windows, passengers can enjoy uninterrupted views of the ever-changing scenery.
There is also the Indian Pacific which has been rated as one of the great rail journeys of the world. It was named after the two oceans that it travels between, the Indian Pacific will take you from one edge of the continent to the other, East to West (or vice versa) across the Blue Mountains and the vast Nullabor. The Indian Pacific delivers so much more than an extended train ride. It promises access to parts of Australia no other experience can match the perfect balance of comfort and adventure, culminating in a journey that will move you in every sense of the word. Both train journeys deliver multi-day adventures complete with luxury accommodations, fine dining, and curated off-train excursions.
THE INDIAN PACIFIC
Another spectacular train journey is the Rovos Rail that travels across South Africa in beautifully restored, woodpaneled coaches that blend timeless elegance with modern comfort. From the sweeping grasslands of the Highveld to the stark beauty of the Great Karoo and the vineyards of the Cape, the journey ends in Cape Town beneath Table Mountain. Along the way, guests enjoy unforgettable stops in historic Matjiesfontein and Kimberley, home to the famous Big Hole.
Closer to home, the California Zephyr, one of Amtrak’s 15 signature overnight journeys offers a classic American journey across deserts, mountains, and river canyons from Chicago to the San Francisco Bay Area. It is a two-night, three-day experience that passes through canyons, farmland, and deserts, not to mention the Rocky and Sierra Nevada ranges. At 2,438 miles, it is Amtrak’s longest daily route, following the same path as the 1869 transcontinental railroad. It’s a reminder that sometimes the best way to see the country is to slow down and take it all in.
But for many travelers, the most unforgettable rail experience lies in the heart of Canada aboard the Rocky Mountaineer.
CAN YOU PICTURE YOURSELF HERE?
You’re nestled beneath a glass-domed ceiling, surrounded by panoramic views of towering peaks, glacial rivers, and dense evergreen forests. As the train winds through the Canadian Rockies, every turn reveals another breathtaking scene of turquoise lakes shimmering in the sunlight, wildlife moving freely through untouched wilderness, and rugged mountain passes that feel a world away from everyday life. Rocky Mountaineer is renowned for offering one of the most spectacular luxury train journeys in the world, connecting iconic destinations such as Vancouver, Whistler, Kamloops, Jasper, Banff, and Lake Louise.
Guests can choose between GoldLeaf Service, with its bi-level glass-domed coaches and elevated dining experience, or SilverLeaf Service, featuring expansive panoramic windows and exceptional comfort. They offer four distinct train journeys, each with spectacular natural wonders and exciting destinations throughout Canada and British Columbia, as well as one through Utah and the National Parks.
You will get to enjoy beautifully prepared, regionally inspired cuisine as the landscape unfolds around you. Attentive hosts share stories and insights, bringing each destination to life in a way that feels personal and immersive. Because the journey takes place during daylight hours, you won’t miss a moment of the scenery, while evenings are spent relaxing in thoughtfully selected accommodations along the route.
Optional excursions invite you to explore charming mountain towns, pristine national parks, and vibrant local culture, turning the journey into something far more than transportation.
It’s no wonder this experience is considered a true bucket-list adventure.
VENICE SIMPLON ORIENT EXPRESS
CANADIAN ROCKIES
FROM LUXURY TO LEISURE: A STYLE FOR EVERY TRAVELER
One of the most appealing aspects of train travel is its versatility. It can be as luxurious or as simple as you choose.
On the luxury end, journeys like The OrientExpress or Rovos Rail redefine travel with private suites, fine dining, and highly personalized service. These all-inclusive experiences are ideal for anniversaries, milestone celebrations, or travelers seeking something truly extraordinary.
Mid-range options, including high-speed trains throughout Europe and Asia. they offer comfort, efficiency, and scenic beauty without the premium price tag. Spacious seating, onboard dining, and seamless city-to-city connections make these trains both practical and enjoyable.
For those seeking flexibility, rail passes let travelers explore multiple destinations with ease, and are perfect for crafting a journey that’s uniquely their own.
PERFECT FOR FAMILIES, GROUPS AND SOLO TRAVELERS
Train travel isn’t just romantic, it’s incredibly practical and enriching, whether you’re traveling with loved ones or setting out on your own.
For families with children, trains offer something invaluable: space and freedom. Kids can move around, enjoy the ever-changing scenery, and stay engaged throughout the journey. There are no long security lines or cramped seating just a relaxed, comfortable experience that allows the journey itself to become part of the adventure.
Multigenerational families and groups also find train travel especially appealing. With accessible seating, private cabins, and shared dining spaces, it’s easy to stay connected while still enjoying personal space. Watching landscapes unfold together, sharing meals, and experiencing each destination side by side naturally creates meaningful, lasting memories.
And for solo travelers, train journeys offer a perfect balance of independence and connection. Imagine settling into your seat with a good book, gazing out at breathtaking scenery, or striking up a conversation with fellow travelers from around the world. There’s a sense of ease and security in train travel that allows you to fully relax, while still feeling immersed in the journey. Whether you’re seeking quiet reflection or spontaneous connection, traveling by rail offers a uniquely fulfilling solo experience.
TIPS FOR PLANNING YOUR RAIL JOURNEY
A little preparation can make your journey seamless.
Booking early is essential, especially for popular routes and luxury experiences. Rail passes can provide flexibility and value for multi-destination itineraries.
Packing light makes boarding easier, and arriving early ensures a smooth start to your trip. Understanding onboard amenities, whether dining, Wi-Fi, or lounge access, can enhance your overall experience.
Most importantly, embrace the pace. Train travel isn’t about rushing, it’s about enjoying the journey.
YOUR JOURNEY STARTS HERE
Train travel offers something rare: the opportunity to slow down, reconnect, and truly experience the world.
Whether you’re dreaming of a luxury European escape, a breathtaking journey through the Canadian Rockies, or a curated rail adventure across continents, there’s never been a better time to explore by train.
And you don’t have to plan it alone.
At Travel Leaders in Collierville, we specialize in creating seamless, elevated travel experiences tailored just for you. From selecting the perfect itinerary to handling every detail, we’re here to make your journey effortless and unforgettable. Can you picture yourself on board? Let’s turn that vision into reality. Call us today at 901-853-6200 to schedule your personal travel consultation. We are located at 1125 Poplar View Lane South #3 in Collierville. Your next great adventure might begin at the station, and we’re here to help you every step of the way.
Poolside Corn Salad
POOLSIDE CORN SALAD
A crunchy, fresh take on a corn salad. Savory, bold flavors and sweet corn come together with a creamy cilantro lime ranch for the ultimate salad of the summer.
INGREDIENTS
SALAD INGREDIENTS:
3 HEADS ROMAINE LETTUCE, CHOPPED INTO BITE-SIZED PIECES
1 CAN SWEET CORN, DRAINED
1 PACKAGE COOKED BACON, CRUMBLED
1 BUNCH GREEN ONIONS, THINLY SLICED
1 JALAPEÑO, DESEEDED AND FINELY CHOPPED
1/4 CUP FRESH CILANTRO, CHOPPED
1 CUP FRESHLY SHREDDED PEPPER JACK CHEESE CROUTONS (MEASURE WITH YOUR HEART
CILANTRO LIME RANCH INGREDIENTS:
1/2 CUP MAYONNAISE
1/2 CUP BUTTERMILK
1/2 CUP SOUR CREAM
JUICE OF 1 LIME
1/4 CUP FRESH CILANTRO
1/2 TEASPOON SALT
1/2 TEASPOON BLACK PEPPER
1/2 TEASPOON GARLIC POWDER
1/2 TEASPOON DRIED DILL
INSTRUCTIONS
In a large bowl, combine all salad ingredients. Add all dressing ingredients to a blender and blend until smooth and creamy. Taste and adjust as needed. Pour dressing over salad, toss, and enjoy. Best served by the pool!
Instagram: @___madebymolly
TikTok : @_madebymolly
Three Wellness Factors to Consider for Optimizing Your Health
STORY BY MICHELLE JOHNS
Most of us get an
annual
exam. Annual exams are a way of getting a health status update for blood pressure, cholesterol and other key markers via blood work. While an annual exam might be helpful, it may not be enough. Modern research indicates there are some other key indicators that are not assessed during a typical visit.
VO2 Max, grip strength, and biological age calculators might offer additional and pertinent insight.
Keeping up with the latest wellness trends can seem overwhelming. If you’re paying close attention, you might notice the catch phrases change but the basic suggestions remain the same - eat well, move often, sleep well, and maintain safe and healthy relationships. The fields of data and technology, however, continue to evolve and provide opportunity for a more personalized roadmap to quality of life. Following are three ways you might monitor and assess your overall well-being.
VO2 MAX
Research indicates VO2 max is the most significant indicator of overall health - more so than cholesterol, blood pressure or weight. Those with low levels of VO2 max generally have two to five times higher risk of all-cause disease and earlier death than those with higher levels. Vo2 max is a measure of the
maximum amount of oxygen uptake during exercise. The measurement is an indicator of how efficiently your heart, lungs, blood vessels, and muscles work together to use and deliver oxygen during physical activity.
For some people walking up and down a single set of stairs is a lot of physical exertion. Being extremely winded after walking a flight of stairs can be an indicator of low VO2 max. The higher your VO2 max the more proficiently your heart pumps blood, the more successfully your lungs bring in oxygen, the more powerfully your muscles use oxygen and the more energy your body uses with less stress.
VO2 max naturally decreases with age; however, the more we exercise, eat well, and sleep well, the more likely we are to slow the decrease of our VO2 max. Sadly, VO2 max is not generally measured by our physicians, despite the fact that most cardiologists know it is the single most critical indicator of heart performance. The reason VO2 max is most likely not tested at the general practitioner’s office is the high cost of the equipment used to accurately measure it. Most local universities have a human performance center and offer VO2 max measurement for a fee.
GRIP STRENGTH
It has been proposed by some researchers that muscle and grip strength be added to the standard list of annual biomarker assessments.
While the science is emerging, the indicators strongly support the idea grip strength, specifically, is synonymous with bone density, cardiovascular health, metabolic health, independence, nutrition, and overall muscle strength. Weak grip strength is associated with all-cause mortality, frailty, malnutrition, increased risk for falls, and increased heart disease.
Pull ups, handheld grip squeeze, hanging from a bar, rowing, and deadlifts are a few exercises that help improve grip strength. The American Physical Activity Guidelines recommend strength training twice a week, during which every muscle group should be worked.
Many people who live with chronic pain and inflammation, or have other limitations that create barriers to mobility and exercise, often forego strength training. The problem is that a lack of training and movement creates more inflammation and pain, which continues to decrease mobility. Working with a professional physical therapist to begin a personalized strength training program might be an investment well worth the outcome. A physical therapist can assess your mobility, help identify weaknesses and incorrect form, and work with you to strengthen weakened muscles and improve mobility and function.
Personally, I have had two incidents with debilitating inflammation and pain. In both situations, I learned I had strong muscles that were overcompensating for weaker muscles, and the overuse over time became too much. The loss of mobility coupled with the pain was depressing and frustrating. Refusing to give up, I remained hopeful and was determined to regain strength and mobility. Through four- tosix months of physical therapy, I was able to improve strength and long-term mobility.
AGING
Aging is a natural process of life. While we cannot stop the aging process, we can influence how we age. Conceivably, we have
three ages: our chronological age, biological age; and epigenetic age. Our chronological age is our actual age— mine is 55. Our biological age is based on how well our body is functioning given our current health markers. Our epigenetic age is a type of biological age based on the methylation of our DNA.
In 2013 Steve Horvath, PhD, released the Horvath Clock, which is considered the gold standard for measuring your body’s true age – your epigenetic age. If you really want to know how well your body is functioning, epigenetic diagnostics are available to help guide you. A variety of epigenetic tests are available, for those interested in learning more about how you’re aging. I have done one myself. My epigenetic age was 12 years younger than my current age. I received insight on the types of foods and movements that are best for my body, which was fascinating information. Learning your epigenetic age is not simply about knowing a number; it is about gaining personalized insight into your body’s processing and suggestions for ways to improve your current health.
We have a variety of ways to measure our health and well-being. Many of us use wearables to track daily metrics like movement, heart rate variability, breath, glucose, and sleep. While these tools are helpful for gaining insight, the ultimate difference lies in how we use them to transform our goal from simply living a long life to living a quality life.
Michelle R. Johns, Owner
MA, LPC-MHSP, NCC, 500 CYT
Transforming Wellness, LLC
Germantown, TN & Oxford, MS www.transforming-wellness.com 901.258.3619
HOME FEATURE
Special ThanksThe Feathered Nest thefeatherednestinteriors.com
Annabella Charles annabellacharles.com
TRAVEL
Special ThanksTravel Leaders
901.853.6200, 901.377.6600
EXPERIENCE THIS
Special Thanks -
St. Jude Children's Research Hospital stjude.org
HEALTHY YOU
Special ThanksMichelle Johns mjohns@transformingwellness.com Club Pilates Lp.clubpilates.com
