Every year, the 1st of January creeps up on us. And every year, those New Year’s Resolutions get a little more pressure to make up for the holiday months before. Most people quit working towards their goals by mid-January, but we’re not going to let a little mid-month slump get us down. We’re Memphians! We’re from the city of grit and grind! So, to help give you the motivation you need, here’s the Memphian’s guide to healthy New Year’s resolutions. Take notes.
Get Fit
Come on, we know this is at the top of your list, and for good reason. Studies show that regular physical activity can help you live longer and have a better quality of life. And since we’ve already done the work of finding your next fitness locale for you, there’s no excuse – it’s time to make 2025 your year of physical fitness.
Rumble Boxing
There’s nothing like boxing it out, don’t you think? If you live in midtown, we recommend popping by Rumble Boxing on Union for a half-bags, half-conditioning workout. Their blended style serves for some serious stress management, and it’s great for beginners and experts alike.
East Memphis Athletic Club
If you’re looking for personal training, Shannon recommends the family-owned East Memphis Athletic Club right in our “backyard”. From small group training sessions to the classics, like spinning, yoga, and cardio, you’ll find everything you need under one roof right here. Bonus points if you check out the bungee fitness class.
KROC Center
Looking for a new gym? Our bookkeeper, Ami, recommends the KROC Center. With group classes, an on-site pool, personal training, memberships, and more, the KROC Center has it all – and you can get access to freebies all January long.
Get Outside & Enjoy Memphis Amenities
One of the more exciting perks of living in Memphis is all the (free) outdoor space dedicated to helping us get outside and enjoy physical activity. So, spend time cycling or running on the Green Line! Go take a hike in Shelby Farms! Take a page out of Shannon’s book and start tennis or pickleball training at Leftwich!
Or, if you’re a homebody, find a way to step up your workout game from the house. Dr. Yopp recommends the Faster Way to Fat Loss app to help you measure your progress. We also love Laurelwood’s own Fleet Feet to get you in the right shoes for working out without adding undue stress to the body.
Eat Better
If exercise wasn’t your #1, we’re sure rewriting your menu was up there on your list. Healthy eating in the world capital of barbecue isn’t exactly the easiest to find, but that’s why we’re here. Here are our staff’s favorites:
Global Cafe
Next time you’re at Crosstown Concourse deciding between a slice of pizza or keeping your diet, why not branch out and try the Global Cafe? Here, you’ll find a rotating lineup of dishes from immigrant and refugee chefs with tons of delicious AND healthy options from their home countries. With something new always making the menu, you’ll never get bored, and you’ll fuel your body with fresh foods that will stay with you longer.
City Silo
You know what they say: a colorful plate is the most nutritious. At City Silo, you can find item after item of Züp-approved meals that certainly pass the rainbow test. Breakfast all day, fruit bowls, sandwiches, and juice – there’s something for everyone here. But if you’re really a pro, you’ll try Shannon’s favorite kale Caesar salad. Get back to us on that one.
Cooper-Young Community Farmers Market
Getting your family’s weekly dose of fruits and veggies at Whole Foods? Fine. Getting them at the Cooper-Young Community Farmer’s Market? There’s nothing better. This year-round market gives you the chance to get more unprocessed seasonal foods to step your home-cooked meals up a notch.
Libro
We don’t need to drone on and on about everything we love in the Novel. Bookstore – but we absolutely will. Libro is our go-to for lunch between appointments. And our favorite healthy option is the turkey panini with pesto and cranberry, hold the fries.
Restaurant Iris
Who doesn’t love Restaurant Iris? And if you haven’t been, you really should go, especially if you’re looking for a healthy Memphis meal. Shannon loves the Laurelwood Salad, complete with bibb lettuce, dressed crab, poached gulf shrimp, cucumber pico, avocado, and creole mustard vinaigrette. Queue the mouth-watering.
Stress Less
If you haven’t heard, your mental health can have a huge impact on your physical health. Chronic stress can lead to high blood pressure, sleep disturbances, weight fluctuations, a reduced immune response…the list goes on and on. That’s why it’s so important for your overall health to keep your state of mind as zen as possible. So, here’s how you can stay stress-free in Memphis.
Get a Massage
Consider this your written prescription for a massage. Massage therapy has been shown to reduce cortisol in the body, leading to less anxiety overall. With less anxiety comes better health outcomes, so this is a leading way to improve your health as a Memphian. Check out Laurelwood’s new Pavo Salon or Germantown’s BWells Massage. Wherever you go, don’t miss the chance to relax.
Put the Screens Away & Read at Novel.
From blue light exposure and sleep disturbances to information overload and high anxiety, screens everywhere impact our mental and physical health in ways we don’t always realize. Opting for a cup of tea and a good book is your better bet. ZüpMed Medical Assistant, Sara Saunders, encourages you to relax your eyes and visit our friends at the Novel bookstore, where you can join book clubs, check out the staff recommendations, and grab a healthy meal at Libro while you read. We wholeheartedly agree.
Book a Therapy Session at MCML
Sometimes, the most direct path is the correct path. If you’re feeling the effects of stress both mentally and physically, it may be a good idea to visit a mental health professional. We recommend the Memphis Center for Mindful Living, and you can learn more about their philosophy in this ZüpMed podcast episode, “How Stress Affects the Body.”
Stay Healthy
Everything we’ve mentioned so far – getting fit, eating right, taking care of your mental health – can lead to improved health outcomes across the board. But without the right medical provider and healthcare plan, you’re missing the biggest puzzle piece of all. Your final New Year’s Resolution should be to find the provider that fits your needs and stay healthy all year round. Here’s what to consider.
Yearly Physical
Every year, you need a quick check-up to make sure your health is running smoothly. Yearly physicals help us detect potential health issues early on, allowing for timely intervention and treatment before conditions become more serious. During these check-ups, we’ll monitor your vital signs, update necessary vaccinations, and assess any existing chronic conditions to make sure they’re well-managed.
Additionally, yearly physicals provide us with the opportunity to discuss your lifestyle habits – the rest of those resolutions – and share personalized health advice to proactively manage your health, improve your quality of life, and potentially reduce your long-term healthcare costs.
DNA Testing
As DNA testing gets better and better, we’re discovering that it offers unique benefits for proactive healthcare. Using tools like Galleri, Genomind, and 3×4 Genetics, we can offer personalized recommendations for your body’s individual needs, as well as track your risk for adverse health conditions like cancer and heart disease to develop future-forward care plans. In other words, rather than guessing what’s best for you and your body, we can find out from the source – and that’s a resolution you’ll definitely want to add to your list.
Sufficient, Healthful Sleep
Getting enough sleep is one of the most underrated aspects of staying healthy. By aiming for seven to nine hours of restful sleep each night, you help your body recover from daily stress, regulate hormones, and bolster your immune system. Adequate sleep can even improve weight management and mental clarity.
But it’s not just about quantity—quality matters, too. Creating a consistent bedtime routine, minimizing screen time before lights out, and making your sleeping area comfortable all help you fall asleep faster and stay asleep longer. A good night’s rest lays the foundation for better physical and mental health all year.
Resolve to Get Healthy at ZüpMed
No matter what resolutions you strive to achieve (or how many fall through the cracks), we’re always here to help you manage your health. Whether that includes sharing the best places to get healthy in Memphis or meeting with you to develop a personal care plan, your friendly team of ZüpMed providers is just a phone call away. And remember: it’s time to schedule your yearly physical!