According to the US Census Bureau, Fayette County is 706 square miles in size and inhabits around 41,000 people. Every weekend people from Memphis take a drive out into the country, to relax and recharge. What does Fayette County have to offer that Memphis doesn’t? Places to dine that aren’t rushed or hurried, that serve food just like mama fixed it and have charm second to none.

Fayette County is unofficially split into two chunks, each having its own diverse beauty and offerings. This week we’ll visit the southern half of Fayette County to discover a few delicious dining places that you might have already heard of, but in case you need a reminder, let me whet your appetite. The Original Wolf River Café, The Revival at the Depot, Southern Girls Café and Sweet Creations & Our Daily Bread are just the ticket to the food you’ve been craving.

Turning left off of I-269 onto Highway 57, winding your way through the ever-expanding Piperton area, heading east you’ll run into the town of Rossville. With stores like Cypress Home & Garden and Hometown Boutique and the most beautiful, historic downtown; Rossville has plenty to see and do on a weekend cruise. Make sure to stop at The Original Wolf River café. You might have to wait, but it’ll be worth every minute. There’s a park next door and a walking trail just over the knoll for a post-meal stroll. Betty and her team are famous for their catfish on Friday and Saturday evenings, but you can catch a fantastic breakfast there too. Lunch might be a juicy burger or Pig Salad, but no matter your choice, it’s sure to be a good one.

If you decide to continue your cruise eastbound on Highway 57, just a few miles down the road you’ll see a sign for “The Revival at the Depot”. The restaurant is classy and cozy. The food changes with the season. This time of year, you might find Stuffed Acorn Squash Rings or Steak and Shrimp. In the Spring you might find a salad topped with the freshest of fruits and vegetables or Chicken Kabobs with a side of mouth-watering sweet potato fries. If you’re looking for healthy options with all of the flavors, you don’t want to miss The Revival. Christie and her team work hard to ensure your dining experience is memorable. Reservations are suggested, but orders to go are welcome as well. Whether you’re in the area for lunch or supper, stop in at The Revival for something seasonally delicious!

As you continue eastbound, you’ll come to the town of Moscow, said without a cow by the locals. Take a turn left turn towards the original downtown. If you’ve read previous articles, you know that most of downtown was destroyed by a fire. Over time, much of the life in the downtown area moved out. Until recently, that is. Val and Don Sykes and their team are helping reclaim downtown Moscow with her restaurant, “Southern Girls Café”. Don’t worry, Val is still doing her delectable catering, but a café was a dream that has been realized. You can find the popular Smash Burger with a side of seasoned fries or catfish with all the fixings; but you can also find seafood enchiladas, strawberry salad, or a hot honey chicken breast sandwich. Val and her husband put their heart and soul into making this restaurant a quaint place to take a load off whether it’s for a weekday lunch break or a Saturday breakfast. Make sure to notice the two-top tables. They are truly one of a kind, just like the restaurant and its owners.

There’s one final stop awaiting you on Highway 57 before you leave Fayette County. It’s in the heart of La Grange and its many patrons. Sweet Creations and Our Daily Bread will have breakfast or lunch waiting for you depending on where you start your dining expedition. They have all the classics, such as biscuits and gravy or melt in your mouth pancakes for breakfast. Add some bacon and a cup of coffee, it’s a meal sure to start your day off right. If you’re in the area for lunch, you’ll want to try their Naan Pizzas, Meatloaf or even Chicken and Dressing. Don’t forget to try some dessert such as lava cake or peach cobbler.  Tim & Cyndi are well known for their cakes which are more than just beautiful, they’re delicious too!

Fayette County has so much to offer both its residents and travelers passing through. If you’re in the southern part of the county, make sure to stop at one of these remarkable restaurants. Your heart and belly will both be full. When the food is delicious, it’s easy to shop local and shop Fayette first!

~Written By Karri Buck~

Last week Clint Cox shared with us three great ways to make time for what matters so our bodies and minds can be in the best shape possible. This week he finishes with three more ways to maximize our time and efforts.

4. Kettlebell Quickies

Maximum Efficiency, Minimum Time If you’re looking for the most efficient tool for strength and conditioning, kettlebells are the answer. A kettlebell workout can engage multiple muscle groups, boost cardiovascular fitness, and build core strength—all within a short session. The best part is that kettlebells are incredibly scalable; you can adjust both the intensity and duration to fit your schedule and fitness level. A simple 5-10 minute session of kettlebell swings, snatches, or cleans can provide a full-body workout that rivals longer, more traditional gym sessions. However, it’s essential to learn proper form before diving into kettlebell training to prevent injury. Many people hurt themselves by rushing into it without instruction, so it’s worth seeking guidance from a qualified trainer. Once you’ve mastered the basics, a single kettlebell can become your go-to for quick, effective workouts.

5. The Social Media Squat Challenge

Still think you don’t have time to work out? Let’s put that to the test with a simple challenge: Every time you open a social media app, perform 5 bodyweight squats. This challenge works on two levels:

1. It reveals how much time you may be wasting on social media. According to recent data, the average person spends over two hours a day scrolling through social feeds.

2. It shows how little time exercise actually takes. By integrating small bouts of movement into your daily routine, you’ll quickly realize that it doesn’t require hours at the gym to make a difference.

The cumulative effect of doing 5 squats every time you open a time-wasting app on your phone could easily result in 50 or more squats a day, without any formal workout session. It’s a small, consistent habit that can yield impressive results over time.

 6. Consistency Over Perfection

At the end of the day, the key to long-term success in fitness—like anything in life—is consistency, not perfection. If you’re pressed for time, the worst thing you can do is nothing. Instead of feeling overwhelmed by the idea of carving out an hour for exercise, start with small, manageable efforts. Five minutes here, ten minutes there—it all adds up. The biggest obstacle is often not time itself, but the mindset that exercise needs to be an all-or-nothing approach. Reframing fitness as something you can do in brief moments throughout your day makes it much more achievable. These small, consistent steps can lead to big changes over time—both in your physical health and your mental well-being. Remember, movement is medicine. It doesn’t need to be perfect; it just needs to happen. Start small, build consistency, and you’ll discover that even with a busy schedule, there’s always time to take care of yourself.

About the Author

Clint Cox is the owner and strength & conditioning coach at Penance Gym. A native son of Fayette County, raised on a family farm and active in athletics throughout his youth, Clint developed a deep connection to physically demanding activities early on. His passion for health and fitness led him to begin his professional training career in 2010, and in 2013, he founded Penance Gym. Originally focused on supporting athletes, Clint soon recognized a greater need for strength and fitness training among adults, prompting a shift in the gym’s mission. Clint believes in a simple, sustainable approach to fitness, emphasizing strength, stability, and exercises that enhance everyday life. He has developed a particular expertise in rehabilitating lower back issues, helping clients eliminate pain and rebuild functional strength. When he’s not coaching, Clint enjoys life on his homestead, where he cares for longhorn cattle, pigs, turkeys, and chickens. He spends his free time enjoying outdoor activities with his family, from camping and kayaking to playing sports—living an active life that reflects his passion for health.

“I Just Don’t Have Time”
This is one of the most common objections I hear from both members and potential members of
Penance Gym. It’s a sentiment that often comes up in casual conversations with friends or
family at gatherings. And while it’s easy to sympathize with the idea that there aren’t enough
hours in the day, the truth is that time, or more accurately, the perceived lack of it, has become a
universal barrier.
In today’s world, time management feels harder than ever. With the rise of technology, we’re
constantly connected to work, family, and social obligations, leaving us feeling like there’s no
time left to take care of ourselves. In decades past, when the workday ended, people would
disconnect, go home, and enjoy personal time. Now, smartphones and constant notifications
blur the lines between work and personal life, creating the illusion that we don’t have time to
exercise, rest, or even take a break.
However, when we break down how we spend our day, small pockets of time do
exist—moments we could be using to improve our health. The issue is often less about time and
more about our perception of what working out should be. Many of us are conditioned to believe
that a “proper” workout requires a significant chunk of time— examples include 30-minute
walks, 45 minutes of weights followed by 45 minutes of cardio, etc. This rigid view can make
exercise seem overwhelming, even when the reality is much simpler.

1. Anything Is Better Than Nothing
   If your current activity level is zero, doing anything is better than doing nothing. You don’t need
   an hour-long session to see benefits; even five minutes of purposeful movement can positively
   impact your health. The important thing is to start where you are, rather than overwhelming
   yourself with expectations of long workouts.
   In fact, studies have shown that short bursts of activity can significantly improve your health.
   According to research from the American Journal of Physiology, even 10 minutes of
   moderate-intensity exercise can boost your cognitive function and elevate your mood. This is
   especially important in our hyper-connected, busy lives—taking even a small amount of time to
   move can have a ripple effect throughout your day, improving your energy, focus, and
   productivity.
2. Prioritize Strength Training Over Cardio
   While we often hear about the importance of getting more steps in, it’s crucial to understand the
   bigger picture—strength training should be prioritized over simply increasing daily movement.
   Strength training doesn’t just improve muscle mass; it’s vital for joint health, metabolism, and
   glucose management, which is key to preventing conditions like diabetes and Alzheimer’s.
   As we age, muscle mass naturally declines, leading to a condition called sarcopenia. Strength
   training is one of the most effective ways to prevent this, preserving your body’s functional
   capacity to handle day-to-day tasks. So, if you only have a few minutes, choose strength over
   cardio. Strength training has a higher return on investment when time is limited.
3. Short Bursts of Bodyweight Training
   For those who struggle to find time, consider short, manageable bodyweight exercises that can
   be done anywhere. Five to ten minutes is all you need. These exercises don’t require a gym,
   equipment, or a big time commitment. Here are three highly effective movements you can fit into
   your day:
   ● Push-ups: One of the best upper-body exercises, working your chest, shoulders,
   triceps, and core. For beginners, modify by using a wall or countertop to elevate your
   hands. https://youtu.be/BmSHz9pGkAo
   ● Bodyweight Squats: This is one of the most essential patterns for us as we age, and it
   is the pattern I see the most people deficient in. Squats target your legs, glutes, and core
   while improving balance and flexibility. Beginners can start by sitting down onto a chair
   and standing back up. https://youtu.be/HjHty0FnDzA
   ● Good Mornings: This simple hip-hinge movement strengthens your hamstrings, lower
   back, and glutes—critical areas for those who spend long hours sitting. This also does
   wonders for the stiff feeling that we often feel in our lower back.
   https://youtu.be/3h5CjNRJwUw this is shown with a sandbag, but the pattern is the same
   The beauty of bodyweight training is that you can do it multiple times throughout the day. Just
   five minutes here and there can make a significant impact on your strength and mobility over
   time.

Stay Tuned for Part Two!

=====
About the Author
Clint Cox is the owner and strength & conditioning coach at Penance Gym. A native son of
Fayette County, raised on a family farm and active in athletics throughout his youth, Clint
developed a deep connection to physically demanding activities early on. His passion for health
and fitness led him to begin his professional training career in 2010, and in 2013, he founded
Penance Gym. Originally focused on supporting athletes, Clint soon recognized a greater need
for strength and fitness training among adults, prompting a shift in the gym’s mission.
Clint believes in a simple, sustainable approach to fitness, emphasizing strength, stability, and
exercises that enhance everyday life. He has developed a particular expertise in rehabilitating
lower back issues, helping clients eliminate pain and rebuild functional strength.
When he’s not coaching, Clint enjoys life on his homestead, where he cares for longhorn cattle,
pigs, turkeys, and chickens. He spends his free time enjoying outdoor activities with his family,
from camping and kayaking to playing sports—living an active life that reflects his passion for
health.

Cotton Fest. If you’re from Fayette County those words may drum up images of fields slowly turning white as the season changes from the hot and humid summer to warm days with cooler evenings. It might bring back memories of music on the town square, of cotton candy from a vendor, or hearty hellos from neighbors you haven’t seen all summer. And if you’re not from here, Cotton Fest brings with it an air of intrigue.

   What started as an egg festival many years ago when Cargill and Rus-Dun egg farms made their home here shifted as the industry shifted from eggs, to BBQ, to now Cotton. Fayette County is currently the third largest producer of cotton in the state of Tennessee. That’s something to be celebrated!

   In 1980 the First Annual Egg Festival was held in Somerville.  At the time Fayette County was considered the Egg Capital of Tennessee, producing about 35% of the eggs in the state, so it only seemed right to shine a light on that industry. There were games on the arcade, a parade, egg throwing contests, eggs dropped from airplanes (what an idea this was!), pageants, carnival games bake offs, ice cream eating contests, art contests and even a World Chicken Beauty Pageant; complete with a trophy that rivals anything NASCAR hands out! Visiting with the locals, the chicken that stands out in memories is the one that was dressed up like Dolly Parton. Oh, the creativity that must have gone into that one! You could also find egg packing contests, music on the square, a craft fair and I’ve heard delicious tales of the omelets served at the Methodist church. As with all good things, this too had its end. Though it’s hard to find an exact date, there is no mention of the Egg Festival after 1986 in the papers. Egg production had moved out and with it, the festivities.

   In the early 1990’s Hog Mania became a headlining event for the Fall season here in Fayette County. Some years it was accompanied by the Fayette County Fair which included a carnival and a rodeo. People came for miles around to show off their BBQ and Backyard cooking skills. In 1996, the “Huff ‘N’ Puff Porkers” from Mississippi took home the trophy for Hog Mania. This was no small honor. The winner of Hog Mania moved on to the World Championship Barbecue contest held later in Memphis. Fayette County knows good barbecue!

In 2000, the First Annual Cotton Festival came to fruition. Cotton is as Southern as biscuits and gravy, so it’s no surprise that it has become the star of the show. The first year a fashion show, beauty pageant, Hog Mania cook off, Cotton picking contest, parade, Cotton Gin tours, art show and arts and craft fair were on the agenda. As the years have progressed Horse shows, Agricultural awards, Galas, a dog show, sidewalk art contest, a motorcycle run and more have all made their appearance in the yearly line up.

Today the Cotton Fest is as highly anticipated as it has been for the last 25 years. It’s a time for neighbors to catch up after a flurry of summer activities and responsibilities. If you are a runner, or just want to be one for a day, supporting Fayette Cares in their 5K/1K charity run is a great way to join the festivities. Are cars the thing that makes your heart beat a little faster? There’s a car show from 8am-3pm on the north side of the square. Many local representatives will be making an appearance in the morning, including State Senator Page Walley, Congressman David Kustoff and State Representative Ron Gant. Make sure to come hungry as there will be a pancake breakfast from 7-10am at the Methodist Church plus a variety of Food Trucks to satisfy, no matter the craving. The Tennessee Farm Bureau Women will be hosting a canning and baking contest. Live music will be provided by Volunteer Country Band with different community members performing in the afternoon. And if all that isn’t enough, don’t forget the plethora of art and craft vendors. You can find everything from pottery to earrings to duck calls to hair bows. There is truly something for everyone. Mark your calendars because September 14, 2024 is a day you don’t want to miss. See you at Cotton Fest!

~Written By Karri Buck~

Hello, my name is Clint Cox. I’m a native son of Fayette County and the owner and head coach of Penance Gym in Oakland. As such I care about the health and wellbeing of the community around me and I’ve been fortunate enough to be asked to contribute information on health and fitness, a topic where many of us are often misled. My goal is to provide practical, applicable information that helps you improve how you live and feel each day, without overwhelming you. I’m not here to demonize carbs or promote extreme diets; instead, I want to offer tools and knowledge that genuinely benefit our community. If you have any questions or topic requests, please feel free to reach out to me directly at Clint@PenanceGym.com.

Today’s Topic: How to Eat Healthy Without Breaking the Bank

I am going to start off by stating that I am not here to give nutritional advice, just how to eat healthier (and feel better) while optimizing your grocery budget. As a small business owner and father of two, I intimately understand the need to work within a budget, so I know firsthand how challenging it can be to balance healthy eating with financial constraints.

There’s a commonly held belief that eating healthier means spending more money at the grocery store, largely due to the marketing strategies of food companies. Walking through the grocery store, you’ll see labels touting terms like “organic,” “cage-free,” and “non-GMO,” which are meant to imply superior quality. These buzzwords often come with a drastically higher price tag, leading us to believe that higher prices equate to better nutrition. However, these labels don’t necessarily guarantee improved quality or better health and can strain your budget without providing real benefits. The marketing industry plays on our desires to make better choices, often creating unnecessary confusion and stress around healthy eating.

My family has found that focusing on minimal ingredients is a much more cost-effective and genuinely healthier approach. For example, relatively recently, we let the weekend get away from us and were looking for an inexpensive and quick meal that we could throw together. I had stopped at Kroger on our way home and was comparing spaghetti noodles. I could buy the “whole grain, high protein” noodles for $9 a box (with endless ingredients, some I could not pronounce) or the Barilla noodles for $2 with only 3 ingredients. This was actually the transaction that caused me to realize that we are being misled by the marketing of the food industry.

Another example is our switch from overly processed and expensive protein bars to simple whole foods like boiled eggs. Obviously, grabbing a dessert-flavored protein bar from the shelf is more convenient, but you pay for convenience in dollars now and health later. Initially, we too were drawn to the convenience and health claims of protein bars. However, we soon realized that boiled eggs were not only more nutritious but also significantly cheaper—and provide high-quality protein, support gut health, and reduce bloating compared to the highly processed ingredients often found in protein bars.You don’t need to chase after every trendy label to eat well. Instead, look for foods with minimal ingredients. No matter your nutritional goals, choosing whole foods over ultra-processed, nutrient-deficient options is always a better choice. The convenience of fast food may be tempting, but it comes at the cost of your health.

Practical Tips for Affordable Healthy Eating

● Read Labels Wisely: And know where to look on the label—focus on the ingredient list rather than the marketing claims. Choose products with fewer, recognizable ingredients. ● Shop Smart: Look for discounts and specials on fruits and meats. Buying in bulk can also save money, especially for staples like meats. ● Cook at Home: Preparing meals at home is usually cheaper and healthier than eating out. It also gives you full control over the ingredients. ● Meal Planning: This is a big one—plan your meals for the week and create a shopping list. This helps avoid impulse purchases and ensures you have everything you need for balanced meals. ● Buy Seasonal Produce: Seasonal fruits are often less expensive and more nutritious than out-of-season produce.

Budget-Friendly Ideas

Here are a few simple, healthy, and affordable ideas: ● Trail Mix: Mix nuts, dried fruits, and a bit of dark chocolate for a quick, nutritious snack. ● Baked Chicken and Vegetables: Season chicken breasts and bake with your favorite vegetables. Serve with a side of fresh fruit. ● Simple Meat and Fruit Salad: Combine grilled meat slices with a variety of fresh fruits. ● Boiled Eggs: Boil a batch of eggs for a convenient, protein-packed snack or addition to salads and meals.

Different Approaches to Healthy Eating: Finding Common Ground

When it comes to healthy eating, opinions vary—some prefer low-carb diets, others focus on plant-based eating, and many advocate for a balanced approach. Despite these differences, nearly everyone agrees that nutrient-dense whole foods—like fresh fruits, vegetables, quality meats, and healthy fats—are far superior to fast food and overly processed items. To simplify your choices, shop the perimeter of the grocery store, where you’ll find minimally processed, nutrient-rich foods that support both your health and your wallet. Healthy eating doesn’t have to be expensive or complicated. By making smarter choices and avoiding marketing traps, you’re investing in better health, increased energy, and long-term savings.

*Editor’s note: Penance Gym is a member of the Fayette County Chamber and is a great example of how a business can contribute to our community in a variety of ways. If you have an idea you’d like to share that improves our community and benefits the residents who live here, reach out to me at karri@fayettecountychamber.com