Shaina Zazzaro was photographed for our January 2025 cover by Michael Dinardo.
Dear Readers,
Happy New Year and welcome to the January 2025 edition of Rochester Woman Online! As we step into a new year filled with endless possibilities, we are thrilled to bring you another empowering and inspiring issue to kick off 2025.
This month, we are honored to feature the incredible Shaina Zazzaro as our cover woman. Shaina is not just a successful entrepreneur; she is a beacon of resilience, determination, and hope. As the founder of Effortlessly Healthy, a multi-milliondollar meal prep business that has revolutionized the way people approach nutrition, Shaina’s journey is a testament to the power of perseverance. Raised by a single mother, she learned the value of hard work early on, and through her own trials and triumphs, she has built a business that not only nourishes bodies but also transforms lives. In her exclusive cover story, Shaina shares her journey from struggling to land her first job after college to overcoming incredible challenges to create a thriving business that inspires countless others. Her story is a must-read and a perfect reminder that every setback is an opportunity for a comeback.
In addition to Shaina’s remarkable feature, this issue is packed with incredible stories, insightful columns, and exciting opportunities to connect with our vibrant community. We’re thrilled to introduce some amazing new columnists who will be sharing their expertise, insights, and perspectives throughout the year. You’ll also find inspiring features on women like Erin Pittinero and author Ivy Caldwell, who continue to make waves in their respective fields. And don’t miss our feature on Joshua Bankes of JMB Fitness, this month’s influential man who is making a significant impact on health and wellness in our community.
As always, we’re committed to creating spaces that celebrate women, foster connections, and promote growth. Our 2025 event lineup is already shaping up to be one of our best yet, with opportunities to network, learn, and celebrate together. If you’re interested in featuring your business, sharing your story, sponsoring an event, or becoming one of our new columnists, we’d love to hear from you. Let’s make this year one to remember!
Thank you for being part of the Rochester Woman Online community. Your support and engagement fuel our mission to uplift, empower, and inspire. Here’s to a year filled with growth, success, and endless opportunities for every one of us.
Warm regards,
Kelly Breuer
Publisher, Rochester Woman Online Magazine
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From
YOU ARE ENOUGH.
SHAINA ZAZZARO
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
Struggles to Success: How a Determined Woman Built a Multi-Million-Dollar Business While Transforming Lives
In the heart of Rochester, NY, Shaina Zazzaro stands as a testament to resilience, determination, and the power of a dream. As the founder of Effortlessly Healthy, a multi-milliondollar meal prep business that revolutionizes the way people think about nutrition, her journey is anything but ordinary. From humble beginnings, battling setbacks, and navigating personal and professional challenges, she has risen to become a beacon of inspiration for entrepreneurs, women, and families alike.
Her story is not just about building a successful business; it’s about redefining what it means to fail, persevere, and ultimately triumph. Raised by a single mother, she learned early on the value of hard work and the importance of giving back. Whether it was working her way through college or turning a side hustle into a thriving enterprise, Shaina has continually shown that resilience is the key to unlocking success.
PHOTOS BY MIKE DINARDO & JOSH CARRUBA
everything while building her business, Shaina has faced her share of trials. Yet, with an unwavering focus and the support of her family and community, she turned those challenges into stepping stones, transforming Effortlessly Healthy into not only a thriving company but also a symbol of empowerment and hope.
In this exclusive cover story, we dive
Can you tell us about your background and the pivotal moments that shaped your journey?
I was raised by a single mom and grew up in the greater Rochester area. I watched my mom always working and trying to provide for my sister and me. I knew from a young age that my goal was to provide for my mom the way she provided for us, and I am proud to say that I have done that.
There have been so many moments that have made me the person I am today. One of the stories I share in my keynotes is when I graduated from college summa cum laude. I was sure I would land a job in medical sales making a six figure salary. I sent out resume after resume, and didn’t even get called in for an interview. It was one of my lowest points. I was running out of money, so I had to go back to waitressing to make ends meet. Not only that, I took a job selling $5 Bang Bang shrimps (basically shrimp tossed in mayo and sriracha). And because I was the new girl, I got one of the worst shifts, weekdays during lunch. If I got a $1 tip, I was doing well.
But her journey wasn’t without its hurdles. From struggling to land her first job after college to losing nearly
deep into her inspiring path, exploring the moments that shaped her, the lessons she learned, and the vision that continues to drive her forward. From her early struggles to her personal health transformation, Shaina candidly shares the highs and lows of her remarkable journey. Early Journey and Background
This would have been a pivotal moment to just give up. Instead, I worked on what I could control. I had to wear a fake chef’s coat, and I made sure that it was pristine. I made sure my pants were clean and ironed, my hair and make up done. And, I had my resume ready to go, in case I had an opportunity for
“My biggest mantra is that failure isn’t an option, but it is a reality.”
YOU ARE ENOUGH.
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
At each table, I would introduce myself and share that I graduated summa cum laude and was looking to get into medical sales. I repeated this story so many times, I lost count. But one day, this perseverance paid off.
I was covering another section for someone who had called out. One of the tables that I served, and who heard my story, happened to be the CFO of one of the largest healthcare systems in Rochester. He was out to eat with his family. That was the opening I needed. He saw something in me and told me he wanted to help. He got my foot in the door with two interviews. From there, I took a job that put me on the path to my business success.
What inspired you to start your business, and how did you come up with the idea for Effortlessly Healthy?
I have always been heavy. As a child, I was bullied for my weight. I always wanted to eat, and I didn’t understand that there are choices in what you eat. Instead of having a third serving of pasta, I could have had a third serving of salad.
When I was at my first medical administration job out of college, I started to work on my diet and my habits. From there, I began to have medical staff come to me to ask me to share how I was creating my food options that I brought to work. I did not start out thinking I was going to go into meal prep. I was simply cooking for myself and my grandparents, making sure they were eating healthy as well. I believe in my heart that health leads to wealth.
Healthy eating does not have to be
difficult or require an advanced degree. I wanted to create a way for anyone who wants to work on what they put into their bodies a simple way to do it, with the menus already created and the ingredients prepped and ready to go. Everyone should strive to be Effortlessly Healthy!
How did your early career struggles and failures shape your perspective and drive?
I share with both clients and audiences who hear me speak that success is not a straight line, and you can fail up. My early career struggles and failures, and I have had a lot of them, help you to build your resilience muscle.
I used to think you manifested your destiny. With the countless setbacks I have had and work I have had to do, I know better. There is a fire in all of us that simply has to be lit.
It makes me a little crazy to see other speakers who only talk about their success, as if they woke up with a multi-million dollar company and a perfect physique. I believe the struggles create the future success that we want. Failure isn’t an option, but it is a reality. I had to fight for everything that I have, and I would not have it any other way.
What were the biggest challenges you faced while building your business from the ground up?
One of my hardest lessons was that it is ok to make mistakes, as long as you learn from them and get back up. I started my business in 2013 with a dollar and a dream. I bought a 1978 Shasta RV, and that was a complete failure. I thought
it would work as a food truck, but it was an expensive mistake.
I have hired personnel that ended up not working out. I have been robbed. I would get ahead for a bit, and something would knock me back. I am sure others can relate to that. I remember getting up to 100 customers and feeling so proud of myself, but I didn’t have the right quality control and operations in place. We lost all but seven of those customers. It was like starting over.
I have been homeless, staying on couches of friends to get by, and have had negative bank accounts. But one thing that was consistent was always getting back into the game. I kept trying to find a way. It was a repeat of failing and figuring it out, failing and figuring it out. No one was going to show up and bail me out - I had to keep going back and trying.
Building Effortlessly Healthy
How have you grown Effortlessly Healthy into a multi-million-dollar organization over the past 11 years? I have worked hard and made mistakes, but I also knew I had people in my corner. First, my mom has been a huge part of my success. She has moved back to help me with my business, rolled up her sleeves and gotten to work, and always has my back. For that, I am extremely blessed.
Second, my husband has been one of my biggest supporters and teachers. He is a chef and a successful entrepreneur in his own right. He has been a key ally in my resilience story. He came at the perfect time and is always willing to lend a hand.
“I wake up every morning and try to balance all of my responsibilities. Sometimes I kill it and other times, not so much.”
YOU ARE ENOUGH.
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
I have also had others who have been instrumental, like my best friend, Alex, who inspires me as much as I inspire her. And I have surrounded myself with other professionals who raise me up and stand for my success.
What is unique about Effortlessly Healthy’s mission and approach?
Effortlessly Healthy is on a mission of helping someone choose a healthy option for themselves, one person at a time and one meal at a time. And we make sure that the quality of our food and the customer service is always top notch.
I am my business, and I am so grateful for all of my clients. I want to make sure each person has the best meal they can for every meal they choose. And when someone chooses Effortlessly Healthy, they are choosing all the struggles and successes that I have gone through. In turn, I am choosing to help them put the best food possible into their body, and their body will thank them for it.
Were there any specific milestones or breakthroughs that marked the turning point for your business?
The biggest turning point came in 2019, where I saw the hard work and learning from my mistakes pay off. We have seen amazing growth over the last five years, and I believe that has a lot to do with the mission of Effortlessly Healthy, to help one person at a time, one meal at a time.
Not only has Effortlessly Healthy become a multi-million dollar business, the company was named #62 of the top 100 companies by the Rochester Chamber
of Commerce (one of my many goals realized), it was also named #8 on the list of the fastest growing M/WBE in Rochester.
How do you continually innovate and stay ahead in your industry?
I am always learning and pushing the boundaries of what I can do. I am fortunate that my husband, Mike, is also in this business. I am able to discuss trends and new ideas with him, especially around menu items and ingredients for the Effortlessly Healthy meals.
I am also embracing innovation by writing my first of many books, which will be coming out in 2025. Being an author and speaker means I have to keep pushing myself. I want to inspire others with my journey, which is still unfolding, and share both my successes and my failures - especially my failures. You learn so much when you don’t succeed, but many people want to skip that part of their journey. It is a critical piece, and one that has kept me leading in the industry.
Overcoming Personal Challenges
You’ve lost 50 pounds three times, twice after having your children. How did you achieve this, and what motivated you to keep going?
My first weight loss journey began with the focus on eating healthy to control my severe psoriatic arthritis. I had been diagnosed while in college, and I went on methotrexate. It made me so sick, I had to go to my grandparents’ house to help me. The medication was making things worse, so instead, I focused on cleaning up my diet. My disease went into remission from being very aware
of what I was putting into my body. I achieved my weight loss after giving birth to each of my beautiful children, again, by focusing on my eating habits.
And I added walking to my daily routine. My joints were not strong enough for running, so I focused on walking. This was especially helpful during the pandemic. I would take my kids in the stroller and walk for miles.
I got down 50 pounds, and wanted to get healthier. That is when I started working with my amazing personal trainer, Ivan, and adding weight training to my exercise routine. I am now the strongest and healthiest I have ever been in my life!
How do you maintain a healthy lifestyle while balancing the demands of being a wife, mother, and entrepreneur? Life will always be demanding, let me tell you. There is always a reason to skip self-care in order to care for others. However, making sure you take time out to focus on yourself and your mental and physical well being is critical to staying on top of your responsibilities.
I have set up my business so that I have others that are extremely skilled in handling different areas, so I do not have to be trying to do everything in my business. Both my husband and mom step in to help with family responsibilities, and I am grateful to have that support system.
I have done this so I can schedule time every day to work out and stay healthy. And, with Effortlessly Healthy meals, I have meals delivered to my house
“ I am on a MISSION as well to be the national ambassador for health and wellness. We are seeing such sharp declines in both physical fitness and MENTAL HEALTH, and I want to be an uplifting force to inspire people, from kids to adults, to eat better, move and find ways to REDUCE STRESS and anxiety. ”
“I also make sure I am there for my kids and husband. It is important to connect each day and be present.”
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
that can be easily prepared, saving me planning, shopping and prep time. This also allows my husband and children to cook with me as a family, which is so wonderful.
How has overcoming your health challenges inspired your approach to life and business?
My biggest mantra is that failure isn’t an option, but it is a reality. Having to overcome all the challenges I have faced so far, from health to business to weight and beyond, has given me the resilience muscle I need to face what life will throw at me next. Because, believe me, life will continue to throw things at you. The question becomes, are you going to roll over and admit defeat, or are you going to keep getting back up?
How did you turn moments of personal failure, such as financial struggles or feeling defeated, into opportunities for growth?
Every failure has an opportunity to learn and grow. If we were not challenged at all in our lives, if everything was simply handed to us, we would not have any opportunity to discover what we are made of. One of the biggest things I have reached for when I am feeling defeated is to focus on what I can control. Taking back even 10 percent of control in your life can help you to push through an obstacle.
I also take time every morning for positive self-talk. It is so easy to get up in the morning and say to yourself that you look terrible or you will never get that promotion or stay away from those cookies today. We are so good at tearing ourselves down. I spend ten
seconds looking myself in the eye and telling myself, you have an opportunity to move towards your goal today. Will you go for it, or find an excuse not to?
I suffer from anxiety, and using positive self-talk helps me to lessen the hold negative thoughts have on the actions I take every day. It doesn’t eliminate them, but it does make them much quieter, so I
can focus instead on building myself up.
Empowering Others Through Your Story
You’ve shared your inspirational stories with audiences worldwide. How did you decide to step into this motivational role?
I have a natural ability to chat with anyone (just ask my husband!) I love talking to people to learn their story. And I have so many stories I can share. I started noticing that I would get messages, emails and DMs saying how something I shared either during an interview or
on social media or even a conversation I had in person inspired a new outlook and new choices.
When you hear that enough, you think to yourself, maybe I have something there that is worth sharing. And yes, I had thoughts of self-doubt if my stories are inspirational enough.
I want to inspire every person I touch to choose a healthier option for themselves, to get up and move, even for ten minutes, to give themselves the gift of positive self-talk, and to work towards a goal they thought would always be out of reach, but actually isn’t. I have been where you are now, and I have gone through really tough times. And I want you to know that you have the fire within you to get through the bad times to make it to the good times.
Why do you believe it’s important for people to see failure as a stepping stone to success?
It makes me crazy when motivational speakers only talk about the last 5 percent of their journey to success. What about the other 95 percent? Most of us are in the middle of a failure in some form or another. That is not the end of the story, but the beginning. Failure doesn’t have to define what our success is. It is simply the way to learn and grow to get to that success point. If you never fail, you are living a very small life. And I don’t want that for you. I want you to be ridiculously bold in your goals. In order to get to those crazy goals, you have to fall down…a lot. Failure is a reality on the way to success. Just because a motivational speaker doesn’t share where they started from (and it
“I always, and I mean always, set up time for working out and walking. Taking that break during my work day helps me with my mental and physical health as well as reducing stress levels.”
YOU ARE ENOUGH.
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
wasn’t a multi-millionaire on a stage talking to thousands of people) doesn’t mean they landed in the middle of their success. Talk about the failures. It helps you to learn from them and strengthen that resilience muscle.
Your mantra is “The question isn’t why, it’s why not.” How has this mindset helped you persevere?
When you ask yourself why, you are focusing on limiting beliefs. These are beliefs that prevent you from exploring all options in a scenario. You immediately limit what you can do because you think it is not possible or allowed or available.
When you start to ask why not, you are pushing against those limiting beliefs. What have you accepted as fact that is really a construct instead?
When I ask myself, why not, I am also asking myself, what is stopping you? What are you giving your power to, and how can you take that power back? That keeps me resilient and pushing forward.
What feedback or success stories have you received from those you’ve inspired? I get so many stories back of actions people have taken to improve their health and their lives, and I love those stories! My best friend uses my stories to help her make better food choices (avoiding fast food and cooking instead). Another friend says she can hear my voice in her head when she wants to stop for a donut or ice cream, and instead she will go to the grocery store and grab an apple. And the donut and ice cream stores are in the same parking lot, so she is just going in a different door!
These stories not only make me motivated to keep sharing my experiences, but also inspire me when I feel like I am getting overwhelmed or struggling. We all struggle and all have off days. I look at the emails and DMs I get and that gets my head back in the game.
Balancing Life and Work
How do you manage the responsibilities of being a successful entrepreneur, wife, and mother?
I am still working on managing all of this! I wake up every morning and try to balance all of my responsibilities. Sometimes I kill it and other times, not so much. But I do three things that help me.
First, I enlist my community to support and help me. I sometimes do not do well in prioritization and the balancing act. Second, I communicate with everyone to manage expectations and to make sure people know what I need and how they might be able to step into the void. And lastly, I use my Effortlessly Healthy meals to take some of the work out of my day while still ensuring my family eats well.
Honestly, some days are easier than others, and every day is a restart to get back into it.
What are your top tips for women trying to balance personal and professional goals?
Don’t be afraid to ask for help! We don’t have to be superheroes and try to handle everything. There are people who have done a portion of the balancing act and have tips - find those out!
And don’t feel that you have to do everything every single day. Goals come into and out of focus. You can’t be able to spin all the plates all at once. Some days move your personal goals forward, and some days are professional goal-oriented.
Once you achieve a certain goal, be sure to set up your next goal so you keep moving forward.
Are there specific routines or habits that help you stay grounded and focused? I always, and I mean always, set up time for working out and walking. Taking that break during my work day helps me with my mental and physical health as well as reducing stress levels. I sometimes feel guilty taking that time out, but I am reinvesting in myself, and that is critical.
Second, I use Effortlessly Healthy meals so that my meals for the week are planned and packaged ready to go. That routine takes guesswork out of what to prepare and if I have the ingredients on hand. I also make sure I am there for my kids and husband. It is important to connect each day and be present. Time is something you will never get back, so go to the soccer games or have date night. Lastly, because my company is running efficiently with my team, I check in with them but do not micromanage. They are doing exactly what they should be doing, so I make sure to support them without overstepping.
Future Goals and Vision
What are your goals for the future of Effortlessly Healthy?
Honestly, my main goal is to continue to support my clients and provide the
“Look at what you can control while you feel like things are out of control. Taking back that power can help you get grounded. And even if you have to go the long way around, it still can lead you back to that dream.”
“I knew having a book and getting on stage would help me to touch and inspire people into being positive, focusing on their health and wellness, and striving through setbacks to their goal.”
best menus with the best tasting food so clients come back again and again. I also have been working on expanding further into senior communities in Rochester. My grandparents, specifically my grandfather, had a huge impact on me growing up and I want to be sure everyone’s grandparents are eating well and have a dining experience, not just a meal.
Do you have plans to expand your brand or explore other industries?
I am expanding my personal brand to continue to keynote and inspire others to invest in their physical and mental wellbeing. I am also writing a book that will be out in 2025, the first of many, I am sure!
I am on a mission as well to be the national ambassador for health and wellness. We are seeing such sharp declines in both physical fitness and mental health, and I want to be an uplifting force to inspire people, from kids to adults, to eat better, move and
find ways to reduce stress and anxiety.
Where do you see yourself, personally and professionally, in the next five years?
My goals over the next several years are to be the national ambassador for wellness, both physical and mental, to be a multi-book author, and to continue to expand the number of keynotes I give each year. I love sharing my stories and helping others know they are not alone in their struggles.
Final Insights and Advice
What advice do you have for women facing financial struggles, career obstacles, or health issues?
My advice is keep looking for a way to move forward. You can get upset and let yourself feel down, and the next day, start searching for a way to move the needle forward and make it one more day. Some days may be something seemingly insignificant, but that one action opens up alternatives that get you moving forward.
What would you say to someone who feels like giving up on their dreams? It may feel like that is the only option, and that feeling is temporary. Look at what you can control while you feel like things are out of control. Taking back that power can help you get grounded. And even if you have to go the long way around, it still can lead you back to that dream.
Tell our audience what made you decide to start taking your advice to the stage and becoming a speaker?
I talk to so many people with my company and being a part of the greater Rochester community. I knew I could impact so many more people in a positive way and help them move towards success, whatever that may be for them. I knew having a book and getting on stage would help me to touch and inspire people into being positive, focusing on their health and wellness, and striving through setbacks to their goal. And I am so glad I did!
HEALTHY }
WHAT ABOUT MACROS?
How many times have you heard someone say to count your calories? So many! What about Macros? Tracking your macros is a great way for you to stay healthy, lose weight, gain weight, or maintain weight. It is a great way to eat a consistent amount of food to reach whatever your goal may be- but you must be consistent.
Here, let me break it down for you—
Macros are macronutrients, this is the three main categories of nutrients that make up calories in foods; main macros are protein, fats, and carbohydrates. You can lose weight, gain weight, or maintain weight by following a macro plan- I hate saying “diet” because it is not a diet. Macros teach you what to eat and help you live by my favorite rule- eat whatever you want, in moderation.
BY SHAINA ZAZZARO
you in Shaina terms- lets forget about all of the technical terms! You need carbs for energy- I don’t care what people say about not eating them, don’t listen to them, you can enjoy carbs, but in moderation.
I had a HUGE New Jersey bagel
your muscle, so eat your protein! And no, eating protein isn’t going to make you look like a professional bodybuilder (unless you pair it with super strict diet and exercise!) Fats. Fats won’t make you fat, again, as long as you eat them in moderation. You need fats for energy, heart health, brain health, and for energy storage, so yes, you need to eat fats. I am not encouraging you to eat bacon for breakfast, lunch and dinner, but if you happen to see your favorite healthy food truck this summer and get a Chicken, Bacon & Avocado Healthy Trash Plate, remember I told you that it is okay!
Want a slice of pizza? Fit it in. Ice cream sundae? Go for it! Just fit it into your macros.
I’m going to break this down for
this weekend- I tracked it as one and a half of a regular bagel and then made sure not to overindulge in carbs the rest of the day- that meant no ice cream for dessert. See, moderation!
You need to eat protein to feel full, to build muscle, and to not lose
Bottom line is this- you need to figure out what the best macro balance is for your personal goals and for yourself, so find a trainer, I use Ivan’s Fitness to tell me the best balance, but you can use whoever you find that you are comfortable with and trust to help you on your macro tracking journey- just do me a favor, okay? Don’t go to My Fitness Pal and do a default, one size fits all 1200 calorie diet, because that just isn’t being fair to yourself.
GARLIC ROSEMARY PORKCHOPS WITH BRUSSELS
BY SHAINA ZAZZARO
Garlic Rosemary Pork Chop with Brussels Meal Recipe Yield: 4 servings Shelf Life: 5 days
Allergens: (To be determined)
Ingredients Main Components
Pork Chop Lemon Garlic (subrecipe): 4 each (4 oz)
Sweet Potatoes: 16 oz
Sautéed Brussels Sprouts (subrecipe): 16 oz
Blend Oil: 1/4 cup
Sugar-Free Syrup: 4 oz
Subrecipes
Lemon Garlic Pork Chop Marinade
Pork Chops: 1 1/8 lb
Garlic Party (minced garlic): ~2 2/3 tbsp
NEW Lemon Parsley
Marinade (subrecipe): 1/2 cup
NEW Lemon Parsley Marinade
Parsley (rough chop): ~1 7/8 oz
Lemon Juice: 3 tbsp
Blend Oil: 3 tbsp
Garlic (minced): ~2 3/4 tsp
Kosher Salt: ~1 3/8 tsp
Black Pepper: ~3/4 tsp
Basil (fresh, chopped): ~1/8 oz
Sautéed Brussels Sprouts
Brussels Sprouts (halved): ~1 1/8 lb
Blend Oil: ~1 1/2 tbsp
Salt & Pepper Blend (subrecipe): ~1/2 tsp
Salt & Pepper Blend
Black Pepper: ~1/8 tsp
Instructions
1. Prepare Sweet Potatoes
Coat whole raw sweet potatoes in blend oil. Roast at 375°F for 2 hours. Carefully peel off the skin and mash with sugar-free syrup.
2. Marinate Pork Chops
Prepare the lemon parsley marinade: Rough chop parsley leaves and add to a mixing container. Add minced garlic, lemon juice, kosher salt, and black pepper. Use an immersion blender on medium speed and slowly add blend oil until emulsified. Marinate pork chops in the marinade for 1 hour in the refrigerator.
3. Cook Brussels Sprouts
Trim ends off Brussels sprouts and halve them. Heat blend oil in a large sauté pan over medium-high heat until it smokes. Sauté Brussels sprouts, stirring continuously, to achieve caramelization. Season with Salt & Pepper Blend.
4. Cook Pork Chops
Grill marinated pork chops for 3 minutes on each side. Transfer to a 375°F oven and cook until internal temperature reaches 155°F.
5. Assemble the Meal
Plate 4 oz pork chops, 4 oz mashed sweet potatoes, and 4 oz sautéed Brussels sprouts per serving.
Chef’s Notes
Marinade: Use fresh herbs for optimal flavor.
Cooking Tip: Avoid overcrowding the pan when sautéing Brussels sprouts to ensure proper caramelization.
Equipment: Immersionblender and sauté pan required. Substitutions: Swap sugarfree syrup for honey or maple syrup for a sweeter profile. Enjoy this flavorful and balanced meal, perfect for weeknights or entertaining guests!
{ QUEEN OF ARTS }
YOU ARE ENOUGH.
BEHIND THE SCENES OF DISNEY ON ICE
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
Disney On Ice Presents Mickey’s Search Party Brings Magic to Rochester
From January 2-5, 2025, the Blue Cross Arena transformed into a dazzling world of magic, adventure, and timeless Disney stories as Disney On Ice presents Mickey’s Search Party delighted audiences of all ages. This immersive and multi-leveled production offered fans an unforgettable experience, blending breathtaking figure skating, high-flying aerial stunts, and captivating storytelling. Hosted by two lively emcees, the show took families on a journey through seven beloved Disney tales, combining classic favorites like Beauty and the Beast and The Little Mermaid with modern hits like Frozen, Coco, and Moana.
The production showcased a seamless blend of onice artistry and aerial performances that brought the magic to life in extraordinary ways. Guests marveled at Belle soaring on aerial silks during the iconic “Be Our Guest” number, while Ariel’s transformation from mermaid to human during “Kiss the Girl” on aerial straps was nothing short of mesmerizing. Cutting-edge technology added to the spectacle, as Moana’s ocean adventures were vividly projected onto the ice, and a sparkling snowstorm enveloped the arena during Elsa’s rendition of “Let It Go.”
solve pirate clues, set Tinker Bell free, and even assist Miguel on his musical journey across the marigold bridge in Coco. Dynamic group performances like Buzz Lightyear and the Green Army Men brought high-energy precision, while cultural celebrations like traditional Mexican dancing illuminated the stage with vibrant authenticity.
Whether it was the nostalgia of reliving childhood favorites or the awe of experiencing stunning athleticism and
Mickey’s Search Party is a magical tale that will take guests on an immersive adventure throughout seven different Disney stories. Our production includes world-class figure skating, freestyle skating, acrobats and aerialists along with two live hosts (myself and Benji) who pump-up the audience and get them involved throughout the whole show. We kick it off with a high-energy opening number where we get to see everyone’s favorites: Mickey, Minnie, Donald and Goofy before embarking on a journey to see snippets from classic and modern tales such as Beauty and the Beast, Toy Story, Moana, Coco, Aladdin, The Little Mermaid, and Frozen. Fans who love Tinker Bell, a good treasure hunt, and silly pirates won’t want to miss this show!
How does Mickey’s Search Party incorporate both on-ice and aerial performances to enhance the storytelling?
Interactive elements added another layer of excitement, with audience members helping Mickey and his friends
artistry, Mickey’s Search Party proved to be a magical event for all. With its heartwarming stories, spectacular performances, and engaging audience interactions, it’s no wonder this production left Rochester audiences eager for more Disney magic.
What can fans expect from the immersive and multi-leveled production of Disney On Ice presents Mickey’s Search Party?
Mickey’s Search Party pairs the grace and athleticism of figure skating with the artistry and strength of highflying aerial acts to wow the audience during classic musical numbers. In the Beast’s castle, we see six decorative dinner napkins soar into the air alongside Belle on aerial silks as they invite her to “Be Our Guest,” while a beautiful rendition of “Kiss the Girl” showcases Ariel’s transformation from a mermaid to a human to win the heart of Prince Eric on the aerial straps.
{ QUEEN OF ARTS }
“Thanks to our fantastic crew, we have so many special effects and elements that make you feel as if you’ve stepped into some of your favorite Disney movies.”
Can you share more about the innovative technology used to bring characters like Elsa and Moana to life on the ice?
At Disney On Ice, our cast is just one part of what makes our shows run so seamlessly. Thanks to our fantastic crew, we have so many special effects and elements that make you feel as if you’ve stepped into some of your favorite Disney movies. As Moana sails on her life-size canoe, the ice-floor transforms into the sea with the help of our floor projection. Our innovative projection screen transports the audience to Moana’s home of Motunui and leads them to Te Kā as Moana fearlessly restores the heart of Te Fiti. As we transition into the world from Frozen, fans will be caught under a sparkling snowstorm before they watch Elsa “Let it Go” as dazzling special effects help her to build her infamous ice palace.
What are some of the standout moments audiences will experience, such as Miguel’s journey across the Marigold Bridge or Belle lifting into the sky?
Before we can venture into Santa, Cecilia, Benji and I need the help from one lucky guest in the audience: They must play Miguel’s very own magical guitar! After their own rockstar moment they enter into a skeleton fiesta featuring larger-than-life skeleton marionettes who wave to the audience and high five acrobatic performers on fifteen foot sway poles that lean right over the audience’s heads. It might just become “Un Poco Loco”!
How does Mickey’s Search Party
blend cultural celebrations, such as Disney●Pixar’s Coco, into its performances?
As the audience is swept away across the marigold bridge, they encounter friendly and playful skeletons dressed in Mexican China Poblana and Charro. Performing choreography from the film’s choreographic director herself, our skeletons translate the traditional Mexican dancing onto the ice as the UV lighting makes the colorful costumes appear to glow in the dark.
Can you describe the creative process behind transforming iconic Disney stories into a live ice-skating show?
The show-build process begins much earlier than when we hit the road. For months, our creative teams think up new and exciting ideas over at Feld Entertainment Studios in Florida. As they look to blend fan-favorite classic Disney tales with Disney’s newest films, sets are built, costumes are designed, and our choreographer’s teach new moves to the cast. Once a show opens, we have a training and validation schedule that takes place during the day before each opening night show. Performers use this time to prepare themselves for an audience, warming up on the ice and on their specialty apparatuses.
What kind of audience engagement or interactive elements can families look forward to during the show?
Mickey and his pals, along with the two live hosts, need the help from everyone in the audience to help solve clues from a pirate’s map, fill up the Disney
On Ice Magic Meter and set Tinker Bell free (who has been captured by pesky pirates). Guests may be chosen for magical moments such as viewing scenes from the show on the set’s ‘front row’ platforms, helping get the bouncing Pixar ball back into Andy’s room before he comes home, creating a giant wave to arrive at Motunui and even setting the genie free from his magical lamp.
How does Mickey’s Search Party create a magical experience that appeals to both children and adults?
Our show will inspire fans of all ages! As we share classic Disney stories like Beauty and the Beast, Toy Story, Aladdin, and the Little Mermaid alongside newer tales like Moana, Coco, and Frozen, guests are sure to see one of their favorite characters. Adults are encouraged to relive the wonderment they felt as a child watching these movies for the first time. No one is ever too old to enjoy a good performance! Figure skating and acrobatics can be loved by people of any age.
What special skills do the performers need to bring these beloved characters and stunts to life on ice?
Our performers come from all over the world to share the skills they have honed for many years. Special workout programs are crafted by our aerial coaches and athletic trainers to make sure that we are fit to perform in many different disciplines. It is important that we maintain a healthy and balanced lifestyle so that we can be ready to perform at our best year-round. Aside from our training, we must be highly adaptable
“The show-build process begins much earlier than when we hit the road. For months, our creative teams think up new and exciting ideas over at Feld Entertainment Studios in Florida.”
as we are typically traveling to a new city each week. In live entertainment, you must always be prepared for anything to happen. It’s thrilling and exciting to travel to new places and meet many different people.
How do dynamic group performances, like those with Buzz Lightyear and the Green Army Men add to the excitement of the show?
What I love about our Toy Story segment is how different the style is compared to other graceful and fluid numbers such as “Under the Sea” and “Be Our Guest”. This number is sharp and strong as skaters create different formations with speed and precision. I love the energy it brings to the show and is personally my favorite ensemble number to perform in when I have the chance.
What makes Mickey’s Search Party different from other Disney On Ice productions?
Our show is incredibly interactive! We would never be able to solve the pirate’s clues and set Tinker Bell free without the audience’s help. Our live hosts are engaging and are not only featured on the ice, but pop in and out of different sections in the audience to create exciting moments for children and adults. Our show is the only Disney On Ice show to feature Ariel and Prince Eric on aerial straps, one of the most beautiful and moving segments of our show along with Kristoff’s athletic ice harvester friends who jump and flip over ice
ramps in Arendelle. The connection between our performers and projection screen is unmatched as Green Army Men climb up and down Chinese poles in order to retrieve Andy’s Pixar ball, bouncing it to and from one side of the screen to the other.
Are there any behind-the-scenes stories or fun facts about the making of Mickey’s Search Party you can share?
I helped build Disney On Ice presents Mickey’s Search Party when it was first created in 2018 and have been part of its cast ever since. This show holds so many memories for me and has helped me form relationships that will last a lifetime. I remember opening to my first crowd in Orlando and seeing thousands of people dressed as their favorite characters with light up toys and bubble wands all as excited to see the show as I was to be performing in it. I never would have thought that I would continue to perform across the US, Canada, Japan, Europe, Australia, and New Zealand. A little fun fact is that my co-host, Alex, whom I opened the show and performed with for many years is now my Performance Director! It is amazing to see the opportunities that can arise from within the company when you put the hard work in.
What inspired the addition of aerial stunts and unique acts like the sway poles during Miguel’s performance?
Feld Entertainment is always on the lookout for ways to be creative and innovative when building their shows.
Miguel’s skeleton friends featured on fifteen-foot sway-poles, Belle’s flying carousel, and Kristoff’s ramp-jumping ice harvester friends can only be seen at Disney On Ice presents Mickey’s Search Party. Other exciting moments like Mickey’s Crew taking to hoverboards on the ice and Tinker Bell taking flight are always crowd pleasers.
What role does the music play in enhancing the emotional and magical moments of the show?
What makes us smile the most while we perform is getting to hear the audience singing their favorite songs alongside us. We highly encourage our fans to sing, dance, laugh, cheer and take plenty of photos! We know we are doing our jobs well when we can see people having the time of their lives. Who doesn’t love singing “Under the Sea” with Sebastian and rapping “You’re Welcome” with Maui?
Why was this production a must-see for families during its run?
If you want to go on a magical adventure of a lifetime, you will not want to miss out! We hope you got to enjoy the show!
“ Our PERFORMERS come from all over the WORLD to share the skills they have honed for MANY YEARS . ”
LORI MURPHY
“From Rock Bottom to Rising: How I Found My Calling to Empower Women”
My name is Lori Murphy. I’m an Empowerment Coach for Women, host of the SHEThrives: Influential Women Podcast, public speaker, and award-winning coauthor. My passion is to guide women in overcoming fear, building self-confidence, and tackling life’s challenges so they can step into their fullest potential. My journey of healing and self-discovery led me to this calling, and it’s now my mission to empower women to do the same.
But this purpose didn’t always feel possible. There was a time in my life when I couldn’t imagine becoming the woman I am today.
My story began at my lowest point. After a year of countless setbacks, I hit rock bottom for the final time and found myself surrendering to my alcoholism. I remember sitting, broken, shaking, and in tears, in the basement of a church—a place I never imagined I’d be. For the first time—without a shred of doubt—I raised my hand and said, “My name is Lori, and I am an alcoholic.”
BY LORI MURPHY
alone. I wasn’t broken beyond repair. I was exactly where I needed to be. And with that realization came a spark of hope.
Hope for a new beginning.
Hope for a new story.
Hope that there was still light ahead.
wondered if I would ever stand on my own two feet.
One day, as I sat in my yard reflecting on my life, I had a breakthrough: I was the one standing in my own way. Fear had consumed me—fear of failure, fear of judgment, fear that I wasn’t enough. My mind had built an invisible prison made of selfdoubt and limiting beliefs. Those beliefs told me I was worthless and undeserving of happiness. But that day, I made a choice: I was going to face my fears, one by one, and fight for my life. I started small. At first, it was as simple as showing up—showing up for myself, showing up for opportunities, and showing up for others. Each tiny action step helped me confront the fears that had held me captive for so long. Every victory—no matter how small—built my confidence and showed me I was capable.
Over time, I realized each fear I overcame was like peeling back another layer of an onion.
That moment felt like admitting defeat. I believed my life was over, that I was trapped in the darkness that had consumed me for years. I had spent so long hiding my pain, numbing it with alcohol. But as I sat in that room, surrounded by people sharing their stories, something inside me shifted. For the first time, I realized I wasn’t
At first, I clung to that hope as if it were a lifeline. I thought that becoming sober and working on myself meant I would never fail again. But I quickly learned that recovery—and life—are not linear journeys.
I stumbled countless times. I lost jobs I thought would be turning points. I struggled financially, eventually moving back in with my mother in my early 30s. That move brought a deep sense of shame. I felt like I had failed at life and
Beneath each layer was something deeper: memories I had buried, pain I had avoided, and parts of myself I didn’t even know existed. It wasn’t easy. Facing fear meant confronting the pain, trauma, depression, and anxiety I had carried for years. These were massive barriers that required courage, persistence, and support to overcome. I sought help from an incredible network of women and a therapist who guided me through the darkest moments. I learned one of the most important lessons of
“ My PASSION is to guide women in overcoming fear, BUILDING selfconfidence, and tackling life’s challenges so they can step into their FULLEST POTENTIAL.”
{ WARRIOR WOMAN }
“I remember sitting, broken, shaking, and in tears, in the basement of a church—a place I never imagined I’d be.”
YOU ARE ENOUGH.
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
my life: I couldn’t do it alone—and that was okay.
These people lifted me when I fell, reminded me of my strength when I doubted myself, and celebrated my progress. With their support, I discovered something I never thought I had: resilience.
Resilience is what allows us to rise, no matter how many times we fall.
Today, I am dedicated to helping other women find their resilience. I work with women who feel stuck, held back by fear and limiting beliefs, and who doubt their strength. Together, we break down the barriers holding them back. I’ve developed step-by-step methods to guide them on their journeys, tailoring programs to their unique goals.
This mission fills my heart with gratitude and purpose. There is nothing more powerful than seeing a woman reclaim
her life, step into her power, and discover who she truly is.
Looking back, I am grateful for every challenge I’ve faced because they shaped me into the woman I am today. I believe in the power of transformation. I believe in the strength of the women I work with. And I know this to be true:
If I can rise from rock bottom, so can you.
JMB FITNESS - JOSHUA BANKS
How exciting to launch your new facilities in the Village of Fairport! What inspired you to open JMB Fitness, and what makes this location special to you?
JMB Fitness LLC is the dream of a twelve year old boy come true. When I was twelve, I had major self imaging issues, lacked confidence and was unhappy with my skinny body, as well too many things in my life felt out of control. My bed was directly across from my fathers weights and I would watch my father at 5am work out every day, inspired me to do the same. I still remember lifting those weights for the first time and feeling a sense of confidence and control come over me. I persisted and was motivated by the results. I began to realize I could be in control of myself. I felt empowered And I began to dream of sharing that feeling with others by owning my own gym.
I still have that passion – a duty to help others discover their greatness, to unfold and help them discover that motion changes emotion and that through consistency and persistence they can achieve and keep their goals, not only in the gym, but in their lives, teaching lifestyle.
Location:
in Fairport because of the support and love I’ve felt from the community. This specific location is perfect because it is in the heart of Fairport village in a beautiful setting along the canal. While you work out, you can see the water and feel a sense of peace and harmony. That connection with the natural world can be therapeutic . We have already had workouts on the beautiful patio and while we know our view will change with the seasons, that open feeling will remain.
researched how to become a personal trainer and started out with virtual schooling but ended up in school in Syracuse to earn my certification. I did my internship at Gold’s Gym in Webster and was hired as a trainer at Gold’s Gym in Fairport. Two years later I opened my own gym with the name JMB – not for me - but representing Joining Mind and Body – the belief I have for what fitness actually is. There were obstacles along the way like finding a location, affording the equipment and managing the whole process as the sole proprietor and trainer. But I followed the JMB motto-..” No excuses, only solutions” and here we are!
I have worked in Fairport for over ten years – first as an employee at a local gym and then as a business owner. I knew I wanted our new location to be
Tell us about your journey in the fitness industry, Joshua. How did you become a W.I.T.S. Certified Personal Trainer and a WNBF All Natural Pro Physique Competitor? When I was a young husband and father, I needed to work to support my family and I was proud to do so. But one day, my job was eliminated and that caused me to stop and take stock of myself. I say that God pushed me into answering my true calling. I
Having my own gym was always a dream and eventually a goal. I knew I wanted a place where my clients would learn to use physical movement to nurture a mindset that would fulfill them, empower them to feel whole. I wanted a place where they got personal attention and felt like they belonged… a boutique style, if you will.
And the WNBF – that was a goal I set for myself. I learned about it from a friend and decided I needed to follow what I tell my clients – get comfortable being uncomfortable. Trust the process. The first time around I had a lot to learn but I persisted and within a year won the overall competing in a field of 17 men. It took a lot of sacrifice
{ THE INFLUENTIAL MAN
“I like to say – compared to the big box fitness outfits - we are a little club with a big heart and that is certainly evident when our members come out to vote for us. My gratitude can not be expressed through words.”
because it not only involves the physical component of training and specific diet, hydration routines but mentally with it interfering with typical family life - no more sneaking in ice cream (yogurt of course) on daddy/ daughter weekly date night with my young daughter, no meal for me at hibachi dinner, and lots of time dedicated to the process. But I was committed and won my Pro card, achieving my goal.
JMB Fitness offers a variety of services, including Personal Training, SemiPrivate Coaching, and Team Training. Can you explain what sets each of these services apart and how clients can benefit from them?
Every client who enters JMB begins with a personal assessment. Our promise is that you will always be safe and that you will feel a sense of belonging to what I like to call the Fit Fam, our wonderful community of members.
Personal training is one on one. It allows the coach to meet you where you are and walk with you on each step towards your goal. It works very well for our members who have very specific needs like a recent joint replacement, Parkinson’s or on a path of recovery from a stroke or heart surgery. We have members with all those unique needs. We also have members who are neurodiverse who would find it hard to work in a group. These clients are breaking barriers that were imposed by illness or injury. Sometimes clients just want the comfort of one to one to feel safe and try something they’ve never done before in a private setting. We will meet each person where they are
and go forward. Coaching everyone the same but different individually.
Semi-private training is our most popular option. It is typically in a group of six or fewer people. However the coach knows each person’s ability and any challenge he or she might have and the coach modifies the work accordingly. The big bonus of small group is that you become part of a community. So many connections are formed in the Fit Fam. People encourage each other. And the training is still very personal –just alongside somebody with similar goals. Each person is working on what they want for themselves but they want the best for you too. It is a very freeing experience to realize you are not alone and there are many people who share your commitment to joining mind and body.
We do specialize in the 50 year and older crowd where the typical client might come in feeling they are past their prime only to be thrilled with what they can do when they are consistent and persistent. Our motto is, “No Excuses, Only Solutions! “ And you see that our members take that on and always leave feeling better than when they arrived.
Our Team Workout is a once a week special that we call Church It occurs on Sunday at 10 am and is a free class open only to members. It is a high energy fun-filled hour that sets the tone for the week. There are usually about thirty participants and two coaches. Members bring their foundational skills with the different moves. While
the coaches circulate and monitor with reminders and suggestions, it is not a teaching class but more a celebration and a way to join with members of the Fit Fam that you might not meet otherwise.
You’re known for being a mindset coach. How do you incorporate mindset coaching into your training programs, and why do you believe it’s such an important aspect of fitness?
Connection creates change and the body follows the mind so pivotal in what we do. I believe how you feel and think about yourself is key to being healthy, what I call being whole. It’s why we are JMB – Joining Mind and Body. It’s not just about physical fitness, it’s about holistic health. Movement is a tool for that – remember what we say, Motion Changes Emotion. You can come in thinking you don’t really want to work out but as you get going, those endorphins start flowing and you improve your mindset along with your body. We keep our promise that you will always feel better when you leave than when you arrived. Physical movement that is calibrated to ensure your success will make you feel in control. Our coaches do that for you.
The structure of the workout creates not only physical strength but mental and emotional strength. Consistent and persistent workouts create new neuropath ways in your brain. Your work is reinforced by positive weekly messages from our staff via text or email, by the atmosphere within the space, by your fellow Fit Fam members encouragement and, most of all, by the
{ THE INFLUENTIAL MAN }
“Our motto is, “No Excuses, Only Solutions! “ And you see that our members take that on and always leave feeling better than when they arrived.”
healthy consistent way you are treating your body.
In addition to weekly messages of encouragement, we also offer Best Life seminars, newsletters, blogs and a once a month virtual group meeting with me.
How do you customize your personal training programs for clients of different ages, fitness levels, and goals?
Each prospective new client receives a full body assessment so we can discover what they can do in terms of balance, flexibility, strength and alignment. Every session that we create has multiple pivots so that everyone can participate at their own best level. For each semi-private group, the equipment is differentiated depending on who enrolled in that session. Each week we have our coaches meeting which goes over the plans for the week and the pivots according to who will be in each group. The staff and I also observe the participants closely to be sure they are working at their best instructional level while using proper form and technique. Quality over quantity at times is part of our philosophy. If something is too hard or too easy, we modify on the spot. Our clients come to learn their individual abilities and we listen to their input as well, taking into account their own goals. Because we foster a community of success, it is not uncommon to see a class that includes a 40 year old and a 70 year old, or a long time veteran of the club and a beginner, because they are each working at their own level and finding their own success. While people often think age, ability or size are obstacles, we believe everyone can
find their own success and we foster that attitude in our gym. Our goal for each client is that he or she is achieving their goals, moving at their best level and staying pain and injury free. With keeping your only competition I against your yesterdays self! Progression not perfection.
Can you share some success stories or testimonials from clients who have achieved their fitness goals with JMB Fitness?
Marty: Belonging to the JMB Fit Fam has been a life-changing experience for me. I was very reluctant to join but was urged by my family to give it a chance. I had plenty of excuses – I was too old at 71 to start personal training, I had physical limitations of being not only old but overweight and having a rod in my leg from a fracture some years ago. And in truth I was scared about being in class with people who could do so much more than I could. Six years later I am there four times a week. I can easily walk up to five miles a day. I have climbed mountains in Kenya and Egypt with my grandchildren. I am completely pain free. I have had the occasional setback with things like pneumonia, Covid and a fall on ice while hiking. Each time my coach modified my program and helped me get back to where I was before the setback. I love the community aspect of the FitFam. I am not only comfortable but happy working out alongside people of all ages and abilities because I know I am doing my best and making my progress, just like they are.
My message – it’s never too late and I know you will love it too.
Elizabeth: I have spent the last three years mostly sitting from hip pain. Finally got both hips replaced but at 72 wasn’t sure I could get my strength back after all that sitting. And weight gain. So I walked in to my first appointment at JMB Fitness both scared and in doubt. But I was immediately reassured by Josh that I was in the right place. I am regaining my strength, losing weight and becoming the strong woman I used to be. Any exercise I can’t quite do yet is immediately modified until I can do it There is no embarrassment at JMB. There are people of all shapes and sizes. It is a community of people working to get stronger led by kind well informed trainers who really want everyone to succeed.
Jay: JMB Fitness is a great place to get stronger, get back in shape or get in shape for the first time!
The semi-private coaching here allows the trainers to get to know each client personally, including their goals, strengths, and weaknesses, thereby tailoring workouts to maximize effectiveness for each individual client while protecting you from injury.
Moreover, JMB has a friendly, hospitable atmosphere where everyone knows you and you know everyone. The “accountability” this gym offers is personal in the sense that when you don’t show up, people miss you, and when you do it’s a bit like Norm walking into Cheers. I have been a member for over two years and really enjoyed the coaching and the community while getting much fitter and more flexible.
{ THE INFLUENTIAL MAN }
“And the WNBF – that was a goal I set for myself. I learned about it from a friend and decided I needed to follow what I tell my clients – get comfortable being uncomfortable.”
Beth: No excuses, just show up twice a week. I made this promise to myself over a year ago. Never have I continued with any fitness activity this long, and it shows. Now I move with balance, strength, and flexibility. The first time I walked up the stairs, winded with sore knees and aching hips, I did not think I belonged there. Now it is my Fit Family. The JMB investment in myself has made me physically younger. Do not allow intimidation to hold you back from becoming your best self!
Matt: I joined JMB back in August on a recommendation from a trusted friend. I was apprehensive at first as doing the gym thing didn’t really work in the past. I can say that since joining, I haven’t looked back. All the trainers are great. They know who you are, will chat with you about life, but still push you to be the best you can be. The semi-private sessions have been great for me, both by holding me accountable to going and also providing interaction in a truly judgement free zone. I’ve been able to get more in shape, drop some weight, and all without hurting myself and being directed to the proper techniques and forms by the trainers. Awesome place and I have and will continue to recommend to anyone looking for a place to workout.
Caitlin: You can’t hate yourself into a better body. JMB Fitness gets that more than any gym I have ever been to. They have found the magical spot in fitness where they meet you where you are at, They push you further than you realize you can push and they celebrate EVERY SINGLE WIN. I didn’t realize how much I was hating
my body into fitness and how much I hated working out… until I came to JMB. My sessions at the gym are a highlight of my day, I always look forward to going in and not just talking to the trainers but all the incredible members of the community they have created. And the workouts? You WILL feel great after.
John: I started at JMB fitness in August of 2022. I am over 50 and have been struggling with my weight for well over 10 years. As with any new endeavor, I was hesitant and nervous about meeting with a personal trainer and getting back to a “gym” lifestyle. From the first meeting with Josh Bankes though, that fear disappeared. Josh and his team of coaches made you feel at home from the moment you walk in. They really focus on you as an individual and work with you to modify any exercises that you may struggle with. The team at JMB encourages you every step of the way. I struggled the first few months after being away from physical activity for so many years but the positive encouragement and comments from the JMB team kept me coming back and I started to see improvements with my commitment and their guidance. After almost a full year I have lost significant weight, built up lost strength, and began feeling so much better than I did before joining. I am at the point now where it is more difficult for me not to go to my session than it is to go. I actually look forward to exercise again and understand that I am still in the beginning stages of this journey. JMB is so much more than a gym. It is a community that treat everyone like family and want to see you succeed. I am
so thankful to the dedicated coaches I have the privilege of working with and look forward to meeting my personal challenges and goals with their support.
What is your philosophy behind SemiPrivate Coaching, and how does it help clients stay motivated without feeling lost in a big group setting? The typical group is six or fewer people. Our duty is to know each client by name and to know their abilities, challenges and goals. When a coach gives directions in the semi-private class, he or she will personalize the activity with pivots (modifications) – making it possible for each person to achieve their goals and stay injury free. Our clients find motivation and friendships in these small groups. They encourage each other. I have watched this happen regardless of age, gender, size and ability. Your tribe is important, believing you are the average of who you surround yourself with, so these like minded individuals let alone share similar values in just wanting to live a quality of life but keep each other accountable along the way threading really connections in and outside the club. They are there for each other and it’s a great community spirit.
JMB Fitness also offers Fit Kickboxing. – Omit – no longer offering this. For those who can’t make it to your physical location, you offer Online Fitness Training. How does this service ensure clients receive the same quality and customized coaching from a distance? Just like being in-person, we are coaching the individual in real time with a set day/time weekly that accommodates their schedule believing structure creates
{ THE INFLUENTIAL MAN }
“I wanted a place where they got personal attention and felt like they belonged… a boutique style, if you will.”
strength. We have members that have now been with us for 10 plus years that have permanently moved but connected that we just pivoted to this route. This isn’t just through our app where we have a stored workout library with videos but real time, direct focus on the member just through a screen. Analyzing their patterns and where they may need corrections. We have plenty members with second homes and/or some of these professionals are required to travel a lot as well so this outlet provides a solution to keep them connected, consistent and adapting to whatever life may throw at them. No excuses, only solutions, Your Competition Prep Coaching has gained a lot of attention.
What does this program involve, and what advice would you give to someone considering entering a fitness competition for the first time? I would be sure that the client knew how intense this work would be. It not only requires consistent, focused one on one coaching, it requires a very restrictive nutrition regiment and specific hydration schedules. It is essential that the person be fit but also know the many other aspects of competition like posing, physical preparation in terms of body color application, wardrobe tailored to your best features, stage presence and, above all, mindset and confidence to perform in front of a large crowd with your physical presence as the only element to be judged. I like to make sure the individual has this discussion with their spouse as well being it will be a sacrifice on the family front as well with limiting what one can fully do when it comes to outings, etc.
Discipline does breed success though and the principals, attributes that are created and strengthen are gifts in optimizing your life which in tune will elevate all the important relationships you have. If it is your goal and you are ready to dedicate yourself completely to it, I believe I can coach you to success.
Nutrition is a key component of your training approach. How do your custom meal plans complement your clients’ fitness journeys, and what results have you seen?
Like everything we do, this begins with a personal assessment. What is your goal? Are you realistic and willing to accomplish that in a safe and healthy way? What are your dietary limitations e.g. vegan, gluten free, diabetic etc. What are your food preferences? My goal is not to create a diet for you but to support you in replacing poor habits with good habits. Replacing not restricting you of all fun indulgences you may enjoy but understand this is lifestyle creating something sustainable to get beyond your goals and keep them. Why we must it feasible to keep with weekly check-ins and altering the plan for the following week to see it fun and different. I want to teach you a lifestyle that will decrease inflammation, change your body composition, create lean muscle mass and energize you. Flip in mindset to consciously think “eat to live, not live to eat”.
JMB Fitness prides itself on offering 24/7 facility access. How does this benefit your members, and what types of equipment and resources can they expect to find? As a THREEtime Democrat & Chronicle award
winner for Best Personal Trainer, what do you believe has contributed to your success and recognition in the Rochester fitness community?
I am humbled and honored to have won Best Personal Trainer for the last three years. I am currently in the top three finalists for 2024 and waiting to hear in December where I placed. My success in this competition is entirely due to our amazing community of Fit Fam members and their input. I do create every workout that happens here and we also have an amazing staff of talented coaches to delivery these safe, fun & efficient. Last year JMB Fitness placed second only to the YMCA as best gym and we are in the top three again this year for best gym.
I like to say – compared to the big box fitness outfits - we are a little club with a big heart and that is certainly evident when our members come out to vote for us. My gratitude can not be expressed through words.
How do you stay current with fitness trends and continue to improve your skills as a trainer and mindset coach? I have my own coach believing if your coach doesn’t have a coach you might have the wrong coach. I also belong to several professional groups that offer mentoring and ongoing education in the field. I regularly attend seminars across the country with top professionals to be sure we are offering the very best in new ideas and as well keeping up to date on the fundamentals. I read and listen to podcasts daily as part of my own personal development. I work out daily, meditate, journal and read to not just keep my physical right but
{ THE INFLUENTIAL MAN }
“I still have that passion – a duty to help others discover their greatness, to unfold and help them discover that motion changes emotion and that through consistency and persistence they can achieve and keep their goals, not only in the gym, but in their lives, teaching lifestyle.”
mental and spirit in-line. I aim to give my complete self in my life’s work and why I feel its crucial in keeping these nonnegotiable of habits a daily practice, knowing you cant give what you don’t have and confidence, love, happiness, empowerment and strength are all pieces I aim to deliver each and every day. Remember “Your best investment is self investment” it will pay major dividends in living a quality of life.
You emphasize living a happier, healthier lifestyle. What are some of the key lifestyle changes you recommend to clients looking to make a lasting impact on their overall well-being? First of all, I commend them for the steps they are taking toward self-care. I emphasize progress not perfection. As most of my clients will tell you, I love to say that the only bad workout is the one that never happened. Overall wellbeing depends on our focus on joining mind and body.
We are byproducts of our habits so I urge them to develop consistent habits that support a healthy mind and body. I remind the client that every day is day one and the focus needs to be on hydration, nourishing food and movement. Input will equal output in terms of reaching goals. I ask them to focus on these questions: What are you doing to move your body? What are you eating? Are you drinking enough water? What are you listening to/reading/watching? Who are you hanging out with? The answers to those questions are the keys to your success.
Balancing a business and personal life
can be challenging.
How do you manage running JMB Fitness while pursuing your own fitness goals as a pro physique competitor? My favorite analogy when I think about this is to think of my priorities as fish in fishbowls. Every fish needs to be fed to survive. I don’t know that they are ever completely balanced but each aspect needs attention. I need to focus on family, on my own personal growth and on the business and be sure I am giving each one what it needs to survive. While I set aside time each day to work out myself, I have to be ready to pivot if one of those other fish presents a greater need at that moment. I strive to be consistent and to be aware of what my own moral compass is telling me is the priority.
What advice would you give to someone who is just starting their fitness journey and may feel intimidated about stepping into a gym for the first time?
I first of all commend them for taking the first step by reaching out. I understand that it can be intimidating and uncomfortable. But I really want them to come in and see our Fit Fam in motion. We have teenagers and we have people in their eighties. We have people in all sizes. Everyone can belong here. I would urge them not to let their past experience or lack of experience hinder their present reality of there greatness. There is a difference between training and coaching. We coach for wholeness, coaches change lives while trainers just train. We coach the whole person to empower them to set their own goals and reach them. For some people it’s lifting a certain amount of weight, for
others it might be balance or stopping the progression of an illness or condition, to be able to get on and off the floor freely to enjoy there grandkids fully. I want them to come in and feel the inclusiveness and positive energy and our one on one connections to each client, whether it be in a group or individual and to feel that passion to optimize your life. I would guarantee that even on your first day you will feel a positive difference.
What’s next for JMB Fitness? Are there any new services, classes, or expansions you’re planning for the future? Remember our motto – No Excuses, Only Solutions! We are always evolving to provide the very best experience that we can for our members. This beautiful new space and range of equipment as well as our excellent team that make this all possible in optimizing as many minds, bodies and quality of life with living life in its infinite potential the way its meant to be lived. Depleting and breaking the mental and physical shackles that have been created from years of unhealthy habits. This is your time.
In the coming year, we plan to offer more Best Life Seminars, monthly workshops on a wide variety of topics to optimize wellness and feeling whole. I hope to do more motivational speaking, company workshops and provide more publications, both virtual and in print, to broaden our reach in leaving a true inspiring impact and set the example to my daughter that just give and you will get all you need in return. Lastly have a couple secret projects that truly are lightning up my soul to release soon that feel the world needs.
{ WOMEN WHO INSPIRE }
{ BEAUTIFUL, POWERFUL, DESERVING }
YOU ARE ENOUGH.
BREAKING THE STIGMA PART V
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
Recovery: A Lifelong Commitment
The Final Installment
Today is November 1, 2024. It’s still dark outside when my alarm cries, waking me from a deep sleep. No dreams, no nightmares, just sleep. My eyes open. I inhale, feeling my lungs fill. The air travels down, my chest and stomach expand. Exhale. Wiggling my fingers and toes, I allow sensation to enter my body. I pause for another moment, savoring the feeling of my heartbeat. I am alive. Finally, I thrust myself out of bed, overcompensating in my efforts in a way I am sure is comical. I shuffle down the hall, making my way to the bathroom. After flicking on the light, I look in the mirror, but my focus is not on my reflection. Taped to the bottom lefthand corner is a bright yellow sticky note with a message—from me, to me. It reads, “I chose life and recovery every day.” It is signed with a simple “V,” and dated 2/1/2024. Reading my vow, I consciously swear, “I do; I chose life and recovery every day.” Some days this vow renewal is easy, other days it’s a challenge. Every day, it’s necessary.
BY VERONICA RYAN I PHOTOS BY PETER LEVINS
slipping out the door and into the early morning. Music is my shotgun rider, keeping me company as I drive to the gym. Part of the early morning crew, I’m one of the first members to swipe my tag and be greeted by a cheerful beep. Some mornings I have the privilege of taking classes, some mornings I have the honor of teaching them. On other mornings I workout solo, nourishing my body and finding solace in my own company. No matter which kind of
hair styling, and makeup application. I enter a meditative state during this practice, giving thanks to my face and body, my vessel. With my regimen complete and my scrubs on, I leave the bathroom—but not before taking one last look at the bright yellow sticky note on the mirror. It winks at me, wishing me a good day. “I do, I chose life and recovery,” I promise, and I close the door.
with smiles, laughter, and sweat—who could ask for more?
Once that promise to myself has been made, I move on with my morning. I get ready quickly, waking up as I do: brush teeth, put in contacts, wash face, put on clothes, tie back hair… muscle memory guides me through these sleepy mornings. Before I know it, I’m throwing on my sneakers, grabbing my keys, and
The sun waves “hello” to me on my ride home, and the rest of my morning is spent getting ready for the day ahead. It’s a calm frenzy - I am crunched for time, but I have the routine down pat. I take a hot shower, letting the steam envelop me. Weekdays leave no time for me to linger in its embrace, so I kiss it goodbye and move on with my day. Next comes a flurry of skincare,
Hands overfull with purse, school bag, lunch, and too many other things, I struggle to open my car door, making good use of a few choice expletives as I watch my smoothie almost make friends with the ground below. Finally settled into the driver’s seat, I do a quick mental checklist to make sure I have everything. I do not know what the rest of the day will bring, good or bad, joyful or stressful, but it really doesn’t matter. I think of everything I’ve overcome to get to this day. I’ve been strong enough to get this far, and I get stronger every day. Every day I choose life and recovery, and every day I take a moment to appreciate my strength—to revel in the knowledge that I will always be strong enough to handle anything that comes along. I turn the key, and I start driving.
The day is still new, and I relish in its youth, and in the fall scenery surrounding me. My commute begins on winding back roads, and I marvel at the leaves’ changing colors. They’re adorned in their finest today, peacocking for me in bright shades of red, orange, and yellow.
“I may always carry these illnesses with me to some extent, and I will always have to be aware of them and live a lifestyle that is supportive of their remissive state, but they no longer control me or impede my ability to function.”
The poor things are ablaze with color for now, but they’ll fall in just a few days. I remember being on fire, and I remember falling. I wonder if the leaves feel the way I did then. Fall is a time of change and any change, however small, signifies a loss. In the past I’ve struggled with transitions, forfeiting myself to anger in a desperate avoidance of grief. But today, I find it hard to be angry at something so beautiful. So today, instead of being angry, I smile and keep on driving.
Back roads bleed into an intersection as I enter the neighboring town. I make note of the local priest, out for a morning stroll with his dog. The dog is wearing a coat. I wonder what its name is. I pass the happy pair like clockwork, each morning and each evening, without fail. Sometimes, I think about stopping my car to discuss theology with Father. I wonder if he would tell me that we are all God’s children, that He would not have given me a cross I could not bear, and that He can wash my sorrows and my sins away. I wonder if He can? I hope so, but I’ve also heard that sinners have much more fun¬—so, today, I keep on driving.
I slow my car as I approach a school. Eventually, I come to a full stop, watching a parade of little sneakers cross the street. I turn my focus to the little girls in the group and wonder: Which ones will be wives? Which ones will be mothers? Which one will lose it all at 20. My eyes stay with one little girl. Her hair is tied up in two tiny pigtails, and her Velcro sneakers light up with every step she takes. I wonder if she likes to write
stories, I wonder if she hopes someday people will read them. There is a little boy walking by her side. I wonder if he likes her laugh, I wonder if she loves his eyes. They have no idea what life has in store, and they are blessed in their naivety. We live in a messy world—Love and be loved, hurt and be hurt, lose and be lost. I wish this little girl and boy never had to grow up, that they could stay right here, where everything is elementary. I want to hold them close, to keep them safe from pain and sorrow, but I know I can’t. I won’t wish for the boy and girl to stay forever young; my prayer instead is that they are always strong enough to choose life every day. It is hard for me to leave them, but then I remember my vow; I remember my strength. Sometimes, if you love something, you let it go, so I keep on driving.
The little town I left behind is all but a fond and distant memory when I merge onto the interstate and head into the city. I am just one of the thousands of nine-to-fivers on the highway, and I navigate the busy traffic with care. Overpasses that once whispered to me of self-harming slip silently by until they disappear in the rearview mirror. I feel my seatbelt hug my chest. Coasting down the offramp before the last leg of my commute, I see a homeless woman holding a sign that says, “Hungry.” She is not wearing a coat. I wonder what her name is. I think about how easily I could be her; I think about how easily she could be me. I give her a small smile and wave as I get closer. I swear one day—when my schooling is done—I will have hands that heal and be able to help her. But today is not yet that
day, so I turn left and soon arrive at my destination.
The day runs past me before I can catch it. Before I know it, I’m back in my car and driving home. I pass through the intersection once inhabited by the “Hungry” homeless woman. She is gone now but I can still see her; I hope she found a safe place to sleep tonight. Highways give way to byways which, in turn, lead me back to the now sleepy town. I drive past the school, and I think of the little boy and girl; I wonder if I will love again. I hope I do. I wonder if I will like his eyes, I wonder if he will love my laugh. These thoughts last until I see the priest and his four-legged friend again, out for their evening walk. I wonder if they would share their dinner with me? I’m not perfect, a work in progress, but Jesus dined with Mary Magdalene. I smile to myself and continue my drive. Familiar back roads lead me the rest of the way home. Pulling into my driveway, I breathe a sigh of joy and relief. The ground is littered with leaves, their bright hues have been dulled by the day. I step over them and open the door.
My evening routine mirrors the morning, but quieter and slower paced. I make dinner with my parents and tell them about my day while we eat. I call a friend and tell her a story that made me laugh. Laughing with someone is better than laughing alone. I pack tomorrow’s lunch, set out my bags for the morning, and make my way back to the bathroom to get ready for bed. The yellow sticky note on my mirror seems even brighter than it did this morning. “I do.” It illuminates the room as I wash
{ BEAUTIFUL, POWERFUL, DESERVING }
“Because now – for the first time in my life – I am whole, secure and confident in my relationship with myself.”
off the day. Finally, I retire to my bed. After reading a few pages of a book my sister picked out for me, I turn out the light, settling in for a good night’s sleep. Before sleep claims me, though, I take some time to reflect.
It’s been three months since I completed my initial year of treatment at the Psychiatry High Risk Program (PHRP). My end of year testing showed that I no longer met criteria for anxiety, depression, or borderline personality disorder (BPD), and was no longer at risk for suicide. These miraculous results have been maintained even without regular treatment. I identify all of my mental disorders—anxiety, depression, OCD, anorexia, and BPD—as being in a state of remission. I may always carry these illnesses with me to some extent, and I will always have to be aware of them and live a lifestyle that is supportive of their remissive state, but they no longer control me or impede my ability to function. Now, I won’t lie to you, there are still times when I surrender myself to the illness and let it control my person. Even in my recovered state, I play the victim well. I have shed tears and thrown tiny tantrums; I have let out frustrated screams and slammed doors – a little bull still learning how to navigate a China shop world. However, in remission and recovery, it does not take long for me to see I gain nothing from a life trapped in the sick role, so I leave the illnesses’ false embrace and find real peace in myself. No, recovery is not perfect, but neither is life.
My eyes feel heavy, so I let them close. I listen to my breathing, letting the steady
rhythm of my inhales and exhales be my lullaby. I flex my fingers and point my toes, then let them relax. I feel my heartbeat, a constant and grounding drum like the base in my favorite melody.
Finally, before finishing my nightly meditation, I wrap my arms around my chest and bow my head, creating a little cocoon of my own person. Memories dance around in my head, and tonight, I make friends with them. Faces flash by, coming and going as they did in real time. These dreamlike visions of past partings no longer render me broken. Because now – for the first time in my life – I am whole, secure and confident in my relationship with myself. I pray my life is long, I pray it is abundant in love, experiences, connections, and wisdom. I hope one day to relish my old age and relive my tumultuous youth and intimate love affairs as I spin tales to an audience of wide-eyed neighborhood children. They will ask me how old I am, and I will proudly tell them, along with a peppermint candy and kiss on the cheek. Now, I smile as I think of all I have in store before reaching those serene golden years. My heart skips a joyful beat as I think of the many hellos yet to come. Of course there will also be many goodbyes. The thought weighs heavy on my skipping heart and turns me blue, but only for an instant because I have myself forever—I have myself, I know myself, I love myself...
Yes, dear reader, in my twenty-three years I have learned how excruciatingly painful life can be, but damn, is it beautiful… And as I drift to sleep, I thank God. I survived.
… The End is Only the Beginning…
Dedications:
To the staff of the Psychiatry High Risk Program at Upstate, especially:
D for letting me love you
AA for taking care of me
Dr. G for believing
G for letting me go
AR for accepting me
P for welcoming me
N for smiling
J for staying
To “my longtime therapist,” (AB), for saying goodbye
To mom and dad, for never losing faith And to the one who saved my life by coming and who saved my life by going - thank you, with love always.
Join me next month for a Valentine’s Day special, “An Intimate Affair”
THE POWER OF TRANSFORMATIVE LITERACY { LETS GET L.I.T. }
YOU ARE ENOUGH.
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
BY CLIANDA FLORENCE & DR. CAROL ST. GORGE PROFESSOR AT U OF R WARNER SCHOOL
If you are enjoying this magazine, you are fortunate. You can read! Sadly, not everyone has successfully learned this important life skill. Literacy, the ability to read and write, is a social practice and infused into every aspect of our lives. We read for many reasons and purposes, from pure enjoyment to finding out important information. It is dependent on context, for example, reading a magazine differs from comprehending a contract or lease, and reading a recipe is different than understanding directions on a medicine bottle.
Literacy is essential to leading a healthy, happy, fulfilled life. The American Medical Association has declared that literacy is a major contributor to health. Reading can help build self-esteem, add joy and relaxation and combat loneliness. Books have transformative powers to bring about positive change for individuals and beyond. Reading to their newborn can mitigate postpartum depression in new mothers. Dr. Rudine Sims Bishop pointed out that books can serve as windows, mirrors, and sliding doors. She explains that everyone should have the experience of seeing themselves reflected in a book’s story, so they can see themselves and their lives as part of a larger human experience. Books can serve as windows so readers can learn about other cultures, different perspectives, and about the others’
different life experiences. Books allow readers to develop empathy, a deeper understanding of others, and strengthen positive self-esteem. Research shows that reading accelerates academic learning in school, builds vocabularies, and helps secure future success in life. It is true that the more you read, the more you know.
Literacy is liberating. Frederik Douglas famously said, “Once you learn to read, you will be forever free.” Literacy
and defunding of libraries, many believe learning to read is the great civil rights issue of our time.
is also political. Learning to read was held away from many people throughout history, for example, and books and literacy teaching were kept away from women. Historically, there were laws that forbid teaching slaves to read. The International Literacy Association says that learning to read is a human right. The quality of a child’s literacy instruction should not be dependent on their zip code. In the current time of book banning
And yet, as crucial as literacy is, many are not competent readers, and many do not choose to read even though they are capable. Our state and nation are in a crisis where literacy is concerned and we are not discussing it at the rate we should. According to the US Literacy Statistics 2024, Sandra Craft Think Impact found 22.1% of adults in the state of New York are not reading proficiently. To date 63% of 4th grade students read below the proficient rate. Low-income 4th grade students not reading proficiently is 77%. High income 4th grade students not reading proficiently is 47%. New York state ranks #18 in 4th grade literacy. The state also ranks #49 for adult literacy. We are in a serious crisis, and there are no billboards promoting reading as a family, going to the bookstore together or the library. Where are the townhall meetings addressing this growing problem? There is an African Proverb that states “It takes a village to raise a child.” There is another African Proverb that states, “A child who doesn’t feel the warmth of the village will burn it down to feel its warmth.”
The state of New York and the city of Rochester have been burning for too long! How much longer will we as a community sit back watching from
“The
{ LETS GET L.I.T. }
{ SHIFT+CONTROL } { QUEEN OF ARTS }
renowned educator Marva Collins once stated “Teaching children to read was one thing; keeping them interested in reading was something else.””
afar the destruction, hurt, pain, and shame that comes from not being able to read, write, and articulate for oneself? How long will we sit idly, knowing the city of Rochester has 57% of residents 16 and older not reading at a basic proficiency level equivalent to 6th grade according to the National Institute of Literacy? Does it prick our hearts knowing that 8% of K-8th grade students in Rochester are reading at grade level; 52% of fourth grade students in Rochester are three or more grade levels behind according to a story reported by Spectrum news on December 14, 2024.
According to current research, the concept of “literacy begins at conception” means that a child starts to develop the foundational skills for literacy, like listening to language rhythms and sounds, while still in the womb, through exposure to their mother’s voice and language patterns; essentially early language development begins prenatally, laying the groundwork for future reading and writing abilities.
look at street signs, posters, directions at the laundromat, labels on foods, and show how important it is to get information from reading. Play with words to build understanding of rhymes, sentence structure and to build vocabulary. Read aloud to children of all ages. Research says that just five minutes of reading
educator Marva Collins once stated “Teaching children to read was one thing; keeping them interested in reading was something else.” How will you continue to keep you and your family interested and excited about reading, writing, and speaking?
One can begin by Supporting literacypoint out environmental print. Start reading aloud to your baby before they are even born. For young children,
together each day leads to a significant reduction in stress levels, improved bonding between individuals, enhanced language development for children, and a positive impact on mental well-being, essentially laying the foundation for a love of reading early on and a lifelong love of books and reading. The renowned
YOU ARE ENOUGH.
{ WOMAN WHO INSPIRES } ERIN PITTINERO
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
What inspired you to create The Alchemy Experience, and how did your personal journey from burnout to thriving influence its development?
Over my career as a Social Worker, I have seen a great deal of tragedy and struggle. Through community work, child protective, hospital settings; inpatient and emergency both medical and psychiatric along with outpatient care, including hospice, it has been a humble experience. Yet, I have worked alongside some of the most remarkably resilient humans; both clients and colleagues, which has kept me going on the days that might feel hard. In 2020, after many promotions and lateral moves in my career, I had a colleague pass away. Although I had my fair share of death and dying, both tragic and heartbreaking, this broke me in ways I didn’t see coming. It forced me to evaluated my life; as a wife, mom, friend, mentor and social worker. I realized I was not showing up the way I truly wanted to. I was burned out and in complete survival mode. This sparked a shift inside me and I hired a life coach, and spent time devoting my energy to my mindset and my family.
BY VERONICA RYAN I PHOTOS BY PETER LEVINS
specifically women. Recognizing there was something different in me and how I was truly enjoying who I was and what I was doing. Work and life become fun. I started helping other therapists, social workers and mental health counselors begin their private practices. I also helped other women to find their passion and begin their own businesses. This became a whole other world I didn’t know existed. I realized I had burned down a version of me so that a new one
Alchemy in its traditional sense means transforming or creating. Some think of it as magic. In the context of my work, it refers to my clients, much like I have, walking through a process of recreating themselves both personally and professional. Blending the psychological roots of the mindset transformation and transmuting through learning our own energy. When we can merge these together, we can make bold moves that lead to the most amazing experiences and life becomes magical.
I started changing, evolving. This was not easy by any means, but opportunities started to emerge. I committed to growing my private practice and in 2021 I left corporate America. I discovered I could build up without burning out. As I continued to grow my private practice, many colleagues started to come to me,
could evolve, alchemizing from burnout to badass. It became a motto for me. My passion was more than therapy, bigger than coaching; it as an experience. A full transformation at the identity level. The Alchemy Experience was born.
Can you describe the meaning behind “alchemy” in the context of your work and how it relates to personal and professional transformation?
How does The Alchemy Experience differ from traditional therapy or coaching programs? What makes it a “full experience”? AE is different because we really get to the root of our belief systems and how those drive our thoughts and behaviors. As a licensed clinician I have over 15 years of experience in research, practice and implementation of theories however when we combine this with my 3 step coaching method; visualization, intention and action, clients will make massive transformations in their life. I support them in discovering new ways of thinking and guide them in creating a roadmap to become the best version of themselves.
You mention a proven, evidence-based 3-step system. Can you walk us through those steps and how they help women shift from surviving to thriving? My 3 step method is what I support my clients through. Visualization,
{ WOMAN WHO INSPIRES }
{ WOMAN WHO INSPIRES } { WOMEN WHO INSPIRE }
“Holding space for other women to step in to their power and challenging them to get outside their comfort zone has been my true passion; I have developed a real process that works and once it clicks for my clients there is no stopping them.”
Intention, Action. We vision cast what life we would want, without any barriers, boundaries or roadblocks. We look at this clear picture and spend a significant amount of time walking backwards to who we currently are. This becomes our roadmap and our individual action steps to move towards that life. We often don’t realize we actually are doing better than we think; however our body is storing energy in our nervous system believing we have to keep operating in survival. Through this 3-step process, my clients have been able to move through survival, sooth their nervous system and begin taking massive action, backed by intentions to get to a very clear vision of who they want to be. They will often stop themselves in the middle of the transformation and realize they are living out their vision. It’s an amazing experience to watch! We work on what I call the 4 pillars of our life: Home, Social, Career and Sense of Self. Learning how to navigate each of these pillars while we move from surviving to thriving.
What kind of woman is The Alchemy Experience best suited for, and what are the first signs someone might be ready for this transformation?
The AE is for someone READY to make a change. Someone who has acknowledged that they have the power to change their life, however they are not sure the next action steps to take. If you have been where I was, finally recognizing that you are burned out, ready for massive change and willing to invest in yourself to do so, this is for you! You have tried all the self-care, read all the books, you love on your
family, you are a high level women who is organized, smart and capable, yet you feeling like you’re just spinning and you know there is more. There is, it’s in you and I can help you unlock the codes to access it!
How does The Alchemy Experience integrate psychology and energetics in its approach to personal and professional development?
Psychologically we unpack belief systems, mindset blocks and develop a clear vision. We use patterns work that creates new neural pathways (neuroplasticity) within the brain to see a new way of living; one where personal and professional life is complimenting each other. We then discover energetics; learning how to tap into the masculine and feminine sides of ourselves that allow us to push harder or surrender to what is occurring within our life. The blend of these two, psychology and energy, has helped so many of my clients find peace in their lifestyle. Recreating themselves and establishing behaviors to achieve selfactualization; physically and mentally healthy, a positive network and lastly financial freedom.
Tell us more about the retreats and community aspect of TAE. How do these components support the journey of self-discovery?
Our AE retreats are magical. 3 days together comprising of a workshop each day inspired by the AE method. It is a weekend of rest, regulating the nervous system and recharging the soul. Women in the AE come together and network, learning from each other and have thought provoking discussions.
There is also a great deal of down time to just lean in to that feminine side of ‘just being’, prompted journaling as well as physical components of hiking and walking together. Clients have said their favorite parts of the retreat are being together for meals and getting to know each other, along with the journal prompts, especially the letter writing to ourselves and burning ceremony.
How do your counseling services complement The Alchemy Experience? What is the bridge between your clinical background and your work as a coach and mentor?
Being a licensed clinician has allowed me to bring a therapeutic perspective to coaching. However, what really has allowed me to connect with my clients is the experiences I have had as a social worker in each stage of my career. From working in the justice system, to child protective services. As an emergency department Social Worker and to hospice and medical outpatient. Treating patients in the psychiatric emergency to community psych services. I have so many stories of humans that have inspired me in so many ways which has allowed me to bring that passion and knowledge forward for my clients. I can truly see when someone has a thought block, or limiting belief and can help them unpack it, unroot it and create a new way of thinking and behaving. Holding space for other women to step in to their power and challenign them to get outside their comfort zone has been my true passion; I have developed a real process that works and once it clicks for my clients there is no stopping them.
{ WOMAN WHO INSPIRES }
{ WOMAN WHO INSPIRES } { WOMEN WHO INSPIRE
“Alchemy in its traditional sense means transforming or creating. Some think of it as magic. In the context of my work, it refers to my clients, much like I have, walking through a process of recreating themselves both personally and professional.”
What were some of the biggest challenges you faced during your own transformation, and how did you overcome them?
One of the biggest challenges I have had is boundaries. I had to learn, the hard way, that as I evolved some people (even family and close friends) wouldn’t understand. This was hard; really hard. I had to put boundaries in place and recognize that some people are meant to stay with an old version of me and I couldn’t bring everyone with me to the next version I was becoming. This is something I teach and support my clients within in my coaching process. Boundaries can be hard, but crucial to our evolution, transformation and growth process.
You emphasize finding purpose in a career without sacrificing family time. How do you guide women toward achieving this balance?
First and foremost, I teach that balance is an illusion. Instead, we are always ‘balancing.’ Each day may look different, but it is with in the vision and intentions. My vision was very clear, I wanted to be home more with my family, I wanted to travel, I wanted to support people that truly wanted the help and growth. I had to change how I looked at and operated with in my time and learned different strategies and skills on how to implement this into my life. This is also a key component to what I teach inside my coaching containers. This is very personal to everyone, as it is based on their vision and roadmap. For me personally, the alchemizing process lead me to release a version of myself that was sacrificing my family for my work.
I believed that I was my work, that was who I had to be. When I got clear on the vision I actually wanted for my life, I was able to take intonational actions which allowed me to show up for my family and in turn I was so much better in my work.
The Alchemy Experience seems to place a strong focus on relationships. How does your program help women create deeper connections in their personal and professional lives?
Community and connection are everything. This is what makes us human and what ultimately allows us to thrive because together we rise. This is precisely why I offer group courses, masterclasses and networking events. In fact, I hold a free women’s virtual networking group monthly because I think it is incredibly important to have a space where women are not in competition but in collaboration. I firmly believe we are the combination of the 5 people we surround ourselves with and their habits. As I have focused more on cultivating positive relationships in my life, not only has my marriage improved, but my friendships have become stronger, and I continue to meet the most remarkable humans! The AE is all about health, wealth and relationships!
What role does mindset play in the process of transformation, and what are some practical strategies you share with clients to shift their mindset?
Mindset is key. We must be ready to embrace what can come along with transformation. Think about a snake shedding its skin. It is painful,
uncomfortable, and takes time. This is true transformation. It will be hard, strenuous, and at times challenge everything you ever thought you believed, and yet it is the only way. With a strong way and intentional mindset, you can transform. This is what I help my clients in AE find with in them and once they tap in to this they become unstoppable. The first strategy I work with my clients on is journaling. It is the most simpe yet hardest thing to do. I provide specific journal prompts that support their journey. Journaling is a game changer. When you can adopt and embrace a good practice of this it will change your life. This is the number one thing that changed my life. I had a specific journaling practice I used for one full year. It was the hardest, most confusing yet looking back remarkably lifechanging year of my life. It was also 2019-2020; what a time to be alive right?!
How has building a supportive community or “tribe” changed the lives of the women you’ve worked with? Can you share a success story or example?
Since holding the networking power hours with women, we have really created a tribe in this container. Women root for each other, have made connection and even helped each other find jobs! One success story is that of a client who I worked with for 6 months. A fellow social worker who had previously struggled with toxic relationships and experiences that created low self-esteem. Through being in the AE and private coaching she has written a workbook for other women on life after toxic relationships. It is called “Power in Permission” and
“ My GOAL is twofold; first to show other women how they can lead themselves through anything.
WOMEN are incredible and when we tap into our power we are UNSTOPPABLE.”
{ WOMAN WHO INSPIRES } { WOMEN WHO INSPIRE }
“I was burned out and in complete survival mode. This sparked a shift inside me and I hired a life coach, and spent time devoting my energy to my mindset and my family.” { WOMAN WHO INSPIRES }
has since she has made connections with other women sharing how much this book has helped them as well as her now having new speaking engagements! Now that is truly the power in permission to show up as your best self!
I am so incredibly proud of my client, Lauren; her transformation and evolution to step in to her purpose and passion has been such a blessing to watch.
You mention moving away from the hustle and grind. How do you help clients let go of societal pressures and embrace being present?
In a hustle culture it is hard to not get caught up in it, but incredibly important. Boundaries are a must. I go deep into attachment styles, and how to set and hold boundaries in my courses as well as support my private coaching clients on specific boundary needs. Learning our why, and creating that first step of visualization is the key to combat expectations of others and falling in to hustle culture.
unwinding the thought and behavior patterns. With coaching I have added the process of unpacking belief systems (the deep-rooted beliefs passed down to us genetically) as well as energetic practices (human design, love language and enneagram to name a few) which helps us understand ourselves on a deeper level. Blending these myself over the years has allowed me to have a deeper understanding of who I am and why I
Alchemy Experience.
What do you hope women take away from their experience with you, whether it’s through a program, private coaching, or a retreat?
As a Licensed Clinical Social Worker, how do you blend evidence-based practices with the more spiritual or energetic elements of your work?
This my favorite question! I traditionally provided CBT (cognitive behavioral therapy) with in my mental health practice, which really is all about
behave the way I do. This has allowed me to change, evolve and have more confidence not only in who I am but who I am becoming. After hiring my first coach (shout out to JesLyn!) she introduced me to energetics and mindset in a deeper way. She also introduced me to my current coach (shout out to Marli) who is a spiritual coach and has really helped me tap in to and discovery my own personal energy. I have learned this work and implemented it in my coaching as well. Blending these is magical and truly the essence of the
My goal is twofold; first to show other women how they can lead themselves through anything. Women are incredible and when we tap into our power we are unstoppable. About five years ago, I discovered a saying from the Aztec word: ‘Moyocoyotzin’ it means ‘she who creates herself.’ I want women to know that through the process of The Alchemy Experience you have a safe space to build the foundation of who you want to be. You get to transform; you get to recreate yourself at any stage of your life. I just hold the space for you to do that. I walk alongside my clients to buildup who they want to become without judgement or burnout. You will not only learn specific, tangible tools you can implement in your daily lives to support your growth, but also a space where other women are healing and growing alongside you. If you’re ready for that process, join us!
A GENERATIONAL CONTRAST IN DECORATING
BY CHELSEA THOMAS
Recessions, possessions, and wars play into the emotional aspect of home goods and it styles the walls around you.
Yes, even home decor choices have context. Style is rooted in culture and built by collective experiences.
Over the last twenty years, a stark rejection of personal amassment has created a desire for simple yet deliberate home designs. Neutrals took the place of grape themed wall paper and that’s a reason to be grateful. Although it was rough wading for a while in 2016 as America collectively sorted things out with minimalism, we made it through the trenches by decluttering a mass amount of low quality goods.
This refined focus on what truly creates an enjoyable quality of life paved the way for a refocus on what matters: curating a home well.
Cultural Safety Shapes the Importance of Possessions
The generational dichotomy of accumulation versus minimalism shows how an individual’s comfort level with clutter is a map of personal experiences.
Right around the time millennials began to see their parents inherit homes filled with possessions that were time consuming to sort through during an emotionally taxing time, minimalism sprouted up.
The scarcity mindset of the Great Depression that created a need to hold onto things was long gone.
Days of flour-sack dresses were over and easily moved into
● collection focused decorations like china plate walls
● oversized furniture and large bedroom sets
● filled storage units
Their full cabinets became our thrift store inventory—our generation is digging through their hand-me-downs at rockbottom prices. Their lifetime shopped through at a thrift store while holding mimosas on a girls trip. Replaced by the urge to be free and pack light, everyone said goodbye to that heavy armoire. Oh, but that feeling of safety has not always been accessible. The generations before didn’t learn adulthood with two-day delivery.
An Attraction to Freedom Develops Modern Decor Styles
While our parents and grandparents felt they had to save everything for a rainy day, our express delivery from big box stores within 90 minutes means we can redecorate in under two hours any day. Though an antique wooden credenza now equals the cost of a spa day and takes weeks to find. Perhaps a young mom that wants a pretty buffet table to host Christmas for the first time was the rainy day they had in mind.
Seeing an accumulation focused mindset led younger generations to an opposite end. While backpacking and vanlife have been alluring since Chris McCandless’ time, trends that popped up once millennials reached “out on their own”
stage were fascinating.
A decade ago and still to this day we see this in home decor trends. Take a look at…
● a generational preference for minimalist home styling
● popularity of simplified styles like industrial steel and live edge design
● trending modern organic decor and over the top neutrals
The pendulum’s stay on the ‘nothing and neutrals’ style exposed the previous landscape of overwhelm. There’s been talk of the ethics of owning less, though I’m of the opinion that the amount of plants or decor on hand is a morally neutral issue. It isn’t a negative or a positive thing, just based on the homeowners comfortability. If homeownership is available at all.
The Balancing of it All Plays Out in Real Time, and Not By Choice.
A large part of lessened need for holding onto things these days is that there are so many people renting. It just doesn’t afford the ability to collect what will eventually need to be moved. Jobs change, home needs change, and those oversized entertainment centers start to look really unattractive in the shadow of a 15 foot moving truck. Free pizza and a few friends to help move offers a clear call for the natural decluttering process. The capacity to amass just isn’t there.
In fact, for a significant part of the population, the capacity to optimally
{ DECORATING FOR YOUR EMOTIONAL HEALTH }
“Yes,
even home decor choices have context. Style is rooted in culture and built by collective
generation of parents who are hyper focused on the environments their children are growing up in. Dining rooms no one can touch are traded for elaborate playrooms. The balancing point of the whole generational dichotomy all amounts to this: we have some lucky little toddlers running around. Oh, and I’ll still place a safe bet the most cherished decor items… are inherited.
AUTHOR, IVY CALDWELL
Ivy Caldwell: A Trailblazer in Empowerment, Advocacy, and Transformation
A Life Rooted in Love and Service
Ivy Caldwell is a devoted wife of over 31 years, a proud mother of four sons, and a grandmother to many. Her dedication to nurturing extends beyond her family, having owned a NYS Licensed childcare in her home for 14 years. With over three decades of experience in the commercial insurance industry, Ivy’s commitment to excellence and community impact is evident in every facet of her life.
An Accomplished
Author and Advocate
Ivy is an international bestselling author and contributing author of 36 books. Her celebrated works include the Footprint Series—a children’s book series that opens the door for crucial conversations about emotional wellness. A 10x bestselling author, Ivy’s writing captures the essence of resilience and hope.
A Media Powerhouse
From TV production and podcast hosting to serving as a contributing writer for Kingdom Business Network, Ivy’s influence spans multiple platforms. Her expertise has been featured in prestigious publications like Today’s Purpose Woman, 55 Plus, and Vision & Purpose Magazine. She has also graced numerous
BY CIVY CALDWELL
podcasts, including Speak Up Sis and The Power of Your Story Show.
A Champion for Women and Youth
Through her Step Into ANEW You initiative, Ivy empowers women and youth to reclaim their voice, joy, and power. She passionately believes in tackling social and
You, has a global audience spanning 19 countries. Her expertise and story have also resonated on international platforms, including Anietie TV in Nigeria and The Transformation Immersion Virtual Retreat in India.
Empowering Through Action
emotional challenges head-on and equips children and families with tools like the Footprint Series to inspire meaningful dialogue.
Global Reach and Recognition
Ivy’s podcast, Stepping Into ANEW
As a 2024 Pull Up & ROC Business Pitch third-place winner and a 2024 Milestone Graduate, Ivy’s accolades speak to her entrepreneurial spirit. Her volunteer work with organizations such as the YWCA and Black Culture Festival highlights her unwavering dedication to community enrichment.
Breaking Free and Stepping Into ANEW Ivy’s personal journey of overcoming childhood trauma is at the heart of her work. In her book Expose It!...Let Your Healing Process Begin, she shares her story to inspire others to break free from emotional baggage and begin their own healing journeys.
With her voice, pen, and heart, Ivy Caldwell is lighting the path for others to live authentically, boldly, and freely.
YOU ARE ENOUGH.
{ SEASON OF CHANGE } THE ANTICIPATION
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
“If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome.”
— Anne Bradstreet (1612–1672), British-American poet
Anne Bradstreet’s words have always inspired me. They remind me that the cold, dark days of winter are essential to truly appreciating the warmth and renewal of spring. These words drive me to trade flower seeds during the bleakest months, plant them a little too early, and eagerly await the colorful explosion of blooms that rarely turns out the way I imagined. And yet, I do it all over again each year.
That anticipation—the excitement for a vibrant future—is what keeps me going during the longest nights of winter.
What are you anticipating in life? Are you eagerly awaiting something wonderful, or are you feeling stuck in a season that seems endless? More importantly, what are you doing to change your current predicament?
Life is a mix of what we can control and what we cannot. But here’s the secret: we are always just one decision—one moment—away from changing everything.
As we begin a new year, I challenge you to turn your dreams into reality. Are you stuck in a job that no longer fulfills you? Maybe you’re
BY NATASHA POLITO
in a relationship that brings tears more often than laughter. Or perhaps you’re carrying the weight—both physical and emotional—that holds you back.
I’ve been there. I know the feeling of thinking things will never change. But you have it in you to grab the brass ring!
It may seem daunting, as if your goals are out of reach or just a dream. But here’s the good news: change doesn’t have to happen all at once. My mom used to say, “How do you eat an elephant? One bite at a time.”
That truth has stuck with me. You don’t need to have everything figured out today. The key is to start. Take that first small step. Each action you take, no matter how tiny, brings you closer to the life you dream of.
• Ready for a healthier lifestyle? Make one phone call to a doctor or a nutritionist.
• Yearning for a fulfilling relationship? Swipe right on a dating app or join a social group on MeetUp.
• Want to get moving but feel overwhelmed by fitness goals? Lace up your shoes and take a ten-minute walk around the block.
Each small step builds momentum.
Change is hard. I’m not perfect either. There are plenty of things
I’m still working on: drinking less wine, dedicating more time to helping others, and definitely easing up on my lead foot when driving. But perfection isn’t the goal— happiness is.
What I’ve learned is that striving for something better creates hope. And hope is what gets us through the hardest times.
It’s easy to feel discouraged when life doesn’t bloom as quickly or as beautifully as we’d like. But remember: seasons of hardship are temporary. As my mom always said, “This too, shall pass.” Just as winter eventually gives way to spring, your struggles will give way to better days.
The key is to keep planting those seeds—of hope, of effort, of action.
As we embrace this new year, let Anne Bradstreet’s wisdom guide you. When the winter of life feels endless, know that it’s setting the stage for your personal spring. Take one step, no matter how small, toward your dreams.
Your spring is waiting. Are you ready to bloom?
SPA ETIQUETTE
Spa Etiquette: How to Be a Considerate Guest and Enhance Your Experience
Many of us received gift certificates to local spas and salons. Visiting a spa can be a luxurious,relaxing escape from daily life. However, to ensure that you and your fellow guests have the best possible experience, it’s important to follow some basic spa etiquette. Whether you’re enjoying a massage, facial, or simply unwinding in the shared spaces, being mindful of your surroundings and other guests will make your visit more enjoyable for everyone.
Here are key tips for navigating spa etiquette, from phone manners to locker room etiquette and tipping.
1. Phone Etiquette:
Silence Is Golden
The soothing ambiance of a spa is meant to provide a sanctuary for relaxation, so it’s essential to keep noise to a minimum. One of the most disruptive things you can do at a spa is use your phone. Here’s how to handle it gracefully:
• Silence your phone: Before you even step foot into the spa, set your phone to silent or, better yet, turn it off. This ensures that you won’t disrupt the calm with ringtones or vibrations. Many spas also encourage guests to leave their phones in lockers, so check ahead of time if this is the case.
BY NICK MAZZA
short and at a low volume.
• Texting: If you need to text, do so quietly and avoid any long or loud exchanges. A spa is a place to unwind, so remember that constant texting may disturb others.
2. Shower Etiquette: Respecting Shared Facilities
This is particularly important in shared spaces, where several people may be using the facilities.
• Be efficient: Since many people use the showers in a shared space, avoid lingering too long under the water. Be mindful of others waiting to use the facilities, and make your shower time efficient—typically, a 5-10 minute shower is more than enough.
While luxurious showers can be a soothing part of your experience, it’s essential to be mindful of your time and space in these areas.
• Take calls in designated areas: If you must make a call (perhaps for a family emergency or business), do so in the designated phone areas away from shared spaces like the sanctuary or locker room. Keep conversations
• Shower before your treatments: Most spas require guests to shower before any services, especially massages or body treatments, to ensure cleanliness and prepare your skin for the treatments.
• Use products sparingly: Spas provide high-end shower products for your use, but it’s important to use them sparingly. Don’t overdo it with shampoo, conditioner, or body wash. Also, be considerate of others by not leaving these empty products in the shared space. If you notice a product is low, let an employee know.
3. Locker Room Etiquette: Privacy and Respect for Others
The locker room is where you’ll change into your spa robe and store your personal items, but it’s also a shared space, so respectful behavior is paramount.
• Use the lockers properly: Lockers are provided to store your personal belongings while you enjoy your treatments. Be sure to use your assigned locker and avoid leaving valuables behind. If you need to bring a bag or personal items to the treatment area, ask the spa staff if this is permitted.
• Dress discreetly: Changing in a spa locker room is a personal matter, so be mindful of your surroundings. Use towels or robes provided to maintain
“Visiting a spa can be a luxurious, relaxing escape from daily life. However, to ensure that you and your fellow guests have the best possible experience, it’s important to follow some basic spa etiquette.”
modesty while changing. Keep your dressing space organized to avoid cluttering the area, and be respectful of others’ privacy.
• Keep conversations quiet: While the locker room may feel more casual, it’s still a space where many guests are trying to relax and prepare for their treatments. Keep conversations to a minimum and at a quiet volume. Avoid talking loudly on the phone or engaging in personal discussions that others don’t need to hear.
4. Shared Sanctuary Etiquette: Relaxation and Quiet
The shared sanctuary is a place where spa guests unwind in robes while waiting for their services or relaxing after treatments. It’s important to maintain a peaceful atmosphere, as the sanctuary is a central part of the spa experience.
• Keep noise levels down: This is not the place for lively conversations or loud laughter. Speak in hushed tones and avoid disruptive behaviors. If you need to speak to someone, do so in a soft voice. Remember that the shared sanctuary is designed to provide a calm and tranquil environment for everyone.
• Respect personal space: When seated in the sanctuary, be mindful of the space around you. Leave enough room between you and others so that they can relax without feeling crowded. Don’t sit too close to someone unless the seating is arranged that way.
• Avoid distractions: If you’re waiting in the sanctuary, focus on relaxation. Avoid checking your phone or sitting on
a laptop. Bring a book or meditate quietly. If you’re with a friend, keep the conversation light and brief to respect others’ need for peace.
5. Sauna Etiquette: A Quiet Space for Reflection
Saunas offer a relaxing, detoxifying experience. However, because saunas are often small and shared by multiple guests, sauna etiquette is especially important.
• Shower before entering: Most spas ask that you shower before using the sauna, as it keeps the area hygienic for all guests. Cleanse your body to ensure you’re entering the sauna fresh and respectful of shared spaces.
• Keep conversations to a minimum: The sauna is a place for quiet reflection and relaxation, so it’s important to keep conversations to a whisper or avoid talking altogether. If you’re in the sauna with others, respect their desire for peace and solitude.
• Towel use: It’s customary to sit on a towel to absorb sweat and keep the benches clean. In some spas, you may be provided with a towel to sit on, while in others, bringing your own towel may be necessary. Ensure you’re following the spa’s guidelines regarding towel use.
• Limit your time: Saunas are meant to offer relaxation and detoxification, but prolonged exposure to heat can be uncomfortable. Limit your time to about 10-15 minutes, and allow others the opportunity to use the space.
6. Tipping Etiquette: Showing Appreciation
Tipping for services is customary in many spas, though it’s always a good idea to check the spa’s policy beforehand.
• How much to tip: A standard tip is generally between 15-20% of the total original service cost, though you may choose to tip more for exceptional service. Some spas may include a service charge, so be sure to check your bill before tipping.
• Tip in cash: While you can often add tips to your bill, it’s appreciated when tips are in cash. Bring small bills to make it easier to show your gratitude.
Spa visits are meant to be a time of relaxation and rejuvenation, but thoughtful attention to etiquette helps ensure a positive experience for everyone. Whether you’re enjoying a peaceful moment in the sanctuary, using the sauna, or simply changing in the locker room, practicing good manners and being respectful of others will contribute to a calming environment for all guests. So schedule those services! Use those gift certificates and start a peaceful routine of selfcare in 2025.
ILLUMINATING THE SHADOWS
Finding Strength in Your Vision
As a woman in business, you may be experiencing an intense shift—a crumbling tower where the top is collapsing and the foundation feels unstable. This tower isn’t just a metaphor; it symbolizes outdated systems, ineffective business practices, and toxic cultural dynamics that no longer support your highest potential. This shift may not only show up in your professional life but also manifest in your body: anxiety, doubt, fear, or even physical symptoms connected to the stress of leadership. The sensation of a crumbling tower in your business or leadership mirrors the energy of The Tower card in Tarot—a card that, while often feared, holds profound wisdom. In Tarot, The Tower represents a sudden and dramatic upheaval, the breaking down of old structures to make way for new growth and clarity. Though it may feel chaotic, this card isn’t about destruction for its own sake; it’s about liberation. It clears away what no longer serves you, creating space for something more aligned with your highest potential.
As a woman in business, experiencing this energy can feel deeply unsettling. The collapse of outdated systems, toxic dynamics, or stagnant ways of working may shake your foundation, triggering fear, doubt, or even physical stress. Yet, just as in the Tarot, this breakdown is necessary for transformation. The falling tower reveals truths that were hidden, urging you to rebuild stronger, more authentically, and with a vision that reflects your truest values.
Instead of resisting this energy, The
BY DR. PAM DENTON
Tower invites you to embrace it as a catalyst for growth. It’s an opportunity to evolve beyond the fear and chaos, to shed what’s no longer aligned, and to step into the expansive possibilities that await on the other side.
If this resonates, know that you are not alone. Many women in leadership are facing similar sensations, driven by what I call the divide. The divide is the polarization happening on many levels—social, professional, and personal. While these divides might appear insurmountable, they are part of a greater natural reorganization process. As the old patterns fall away, you are being called to create something new—a system that is adaptable, integrated, and aligned with the speed of modern connectivity.
The Symptoms of a Toxic Culture
Before you can rebuild, it’s essential to confront the shadow—the darkness within the light. This is the part of leadership, business, and organizational culture that often goes unnoticed until it festers: the toxicity lurking beneath the surface. Anxiety, burnout, and disconnection are the telltale signs, manifesting as both personal struggles and systemic dysfunctions.
The shadow of leadership often emerges from entrenched patterns rooted in the old guard—the remnants of hierarchical, rigid, and fear-based systems that no longer align with the fluid demands of today’s world. This shadow represents the hardwired nervous system responses that keep leaders locked in survival mode: over-control, perfectionism, resistance to change, and the inability
to trust or delegate. These patterns create a leadership style that perpetuates silos, stifles innovation, and prevents meaningful connection.
This shadow isn’t simply a personal or professional flaw; it’s a product of deeply ingrained cultural norms and neurological conditioning. Leaders shaped by high-pressure environments often develop nervous system patterns that favor reaction over intention, control over collaboration, and fear over trust. These default states may have once provided stability, but today, they act as barriers to collective progress and vision. This toxic cycle can feel like a somatic experience—your body absorbs the stress of the culture around you. However, as challenging as these sensations are, they also signal the opportunity for growth and transformation.
The First Step: Diagnose Your Shadow of Leadership
The Shadow of Stress: A Liar That Masks the TruthQ
Don’t fear the shadow—it holds the key to your truth. When your business feels like it’s unraveling, when the chaos seems overwhelming, the first step is not to run but to pause and diagnose. The shadow of stress, though daunting, is a necessary guide. Left unchecked, stress becomes a liar. It whispers stories of failure, disconnection, and hopelessness, obscuring the path forward and feeding a reactive state that keeps you stuck in fear. To break free from this cycle, we must confront the shadow directly. Much like diagnosing physical symptoms in the body, we must uncover the root causes of
{ THE VISION }
YOU ARE ENOUGH.
“By addressing these root causes, you align the nervous system of your organization and move from reactive patterns to intentional, visionary action.”
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
disconnection within your organization. What’s triggering the stress? Where are the systems faltering? What old patterns are perpetuating chaos?
Finding the Core of Light in Your Vision
In the VisionCore Mastermind, the journey begins by rediscovering your true north—the core of light that guides your vision. This guiding force often gets lost in the shadows of stress, fear, and disconnection. Yet, it remains the foundation for clarity, alignment, and growth.
To uncover this light, we start by inviting you and your team to explore the shadows. By examining misalignments, outdated patterns, and areas of resistance, we begin to reveal the truth of your vision. This isn’t about blame—it’s about clarity. These insights form the foundation for reconnecting to your highest vision, realigning your purpose, and addressing cultural challenges with intention and precision.
with a supercharged vision and the clarity to lead with purpose. When you confront the shadow of stress, its lies—stories of failure, fear, and limitation—begin to dissolve. What emerges is a deeper truth, one rooted in calm connection and focused leadership. By addressing these root causes, you align the nervous system of your organization and move from reactive patterns to intentional,
visionary action.
In this process, the shadow becomes your ally. It’s within the shadow that you embrace change, transform stress into opportunity, and ignite your inner light. Through this transformative work, the stressors that once held you back become the catalysts for your greatest strength. By evolving with us, you’ll learn new brain strategies and stress regulation techniques that unlock your true power, aligning you
The shadow isn’t a threat; it’s a guide. By embracing it, you illuminate the path to a thriving culture and a renewed vision. This process allows you to rebuild not only stronger but also more connected and aligned.
Leading with Vision in Times of Change
When everything feels uncertain— when the “tower” is crumbling—it’s an opportunity to rebuild with intention.
The Vision Core Mastermind and Evolve: Leadership Conference is designed to help leaders like you step into this elevated state of leadership. Through calm nervous system regulation and clear visioning, you’ll lead from a place of connection, strength, and expansive possibility.
If you’re feeling the weight of change, know that this is your moment to evolve. Your leadership, grounded in a higher vision and strengthened by collective alignment, holds the key to transformation.
Join us in the Vision Core Mastermind, where visionary leaders connect to their true north, embrace the shadows, and create the aligned, thriving organizations of tomorrow. Fridays at 12 p.m. Eastern Time. Pay quarterly. Contact DrPam@ PositiveEvolutionConsulting.com to register.
And retreat with us April 5–6 in Prescott, Arizona for a two-day Evolve: Leadership Conference, where we will deepen this transformational journey. Together, we will activate your vision, align your leadership, and evolve your potential. Don’t miss this powerful opportunity to reset, recharge, and rise!
Dr. Pam Denton is the CEO and Founder of Positive Evolution Consulting and the Evolve Culture Business Program. She is also the host of The Vision, a podcast where she explores these transformative topics in The Vision for Women in Business.
THE START OF ANOTHER YEAR { FEEDING YOUR SOUL }
BY NANCY MCQUEEN MOONEY, MS ED. LMHC
The start of yet another year… 2025. I love the number five as it means change. Day to day, minute by minute, can feel so slow. But a year goes by in the blink of an eye. That persistent feeling hanging over your head. “What am I even doing any more? I really don’t love, let alone like my job. I’m just going through the motions. I’m not sure I even want to be married anymore. I can’t remember the last time I really laughed.
and says thank you. Or maybe you wish to take a walk amongst the trees and nature. To breathe in fresh air. Lake Ontario, Canandaigua Lake, a pond or stream. Water heals us as well. Of course journaling , freely unleashing whatever comes out is also helpful. So put yourself back in time. Remember what you used to love to do. Maybe it was riding your bike and feeling free.
As you reconnect with your true self, there is joy there. Simple joy. To make a decision to reconnect to something you let go of can be very empowering. Just for you.
Sometimes the simplest of pleasures bring a rush of positive feeling: for me, the smell of my dog’s paws, that first sip of freshly brewed coffee, opening a new book and hearing the creak (and the smell of the pages!), the sun just coming up and the beauty of the horizon, or an old memory that still cracks me up.
voice inside of our head can be quite harsh, compared to how we treat others. Where do we start the journey to feed our soul?
I suggest to unlock again what lies dormant in your heart and soul. Remember the joy you felt as a child? So get quiet. Turn off your screens. Lie down and just breathe slowly. In through the nose and out through the mouth. You’re calming your whole limbic system down. Your body sighs
Maybe you loved to sew-to create. Or you loved games and you and a sibling played for hours. Did you stand in front of a mirror, brush in your hand, pretending to belt out your favorite song? Painting, reading, building a snowman,skiing, or hiking. No two people will have the same thoughts, but I promise you that in your heart lies ideas that brought you joy.
Will these solve all your concerns? Not immediately, but starting to take better nurturing care of you is a good start.
They say that every woman needs a cornfield to cry in. The power of a good cry is never to be underestimated and it’s best plumber ever. Learning to really listen to yourself is crucial to your best self. As you learn to listen more to what your self is telling you, you will make time for that cry, take the walks near the water or in the woods, get quiet to really breathe slowly or call a best friend to cry, laugh and be heard. We are here to feel.
So let 2025 be the year you reconnect with you. She will be so grateful you did and the joy will begin to pour in.
DO YOU WONDER?
Do you ever wonder how different your life would be if that pivotal moment never happened? I know I do. My moment was the day the term Duchenne Muscular Dystrophy entered our lives. Duchenne, this rare disease, is caused by a genetic mutation that prevents the body from producing the dystrophin protein. Dystrophin acts like a shock absorber when muscles contract. Without dystrophin, muscles become more and more damaged and weakened. They also lose the ability to repair themselves after an injury. Over time, patients with Duchenne will develop problems walking and breathing, and eventually, the heart and the muscles that help them breathe will stop working. This rare disease has wholly altered our family’s life. Our challenges are not unique; anyone who has experienced a catastrophic event dramatically changing their life trajectory can relate. My good friend Dana Sachs can; a recent Facebook post inspired this month’s column. She also invented The Perfect Lift (https://www.theperfectlift.com) to make emergency evacuation for the disabled and traveling with her son easier.
Managing a long-term medical condition is far from simple. Each new therapy or drug becomes a series of battles to obtain insurance approval—a frustrating and often disheartening process.
If Duchenne had never entered our lives, my family and I would have
BY CHRISTINE PIACENTINO
traveled extensively. Traveling with someone in a power wheelchair and the necessary equipment can be a logistical nightmare; it requires meticulous planning. I often compare it to planning a military invasion. How I wish we could fly anywhere without worrying about the extensive preparations needed to travel with Jon. But what about families like mine where there is usually one person traveling with a disabled person?
The Perfect Lift needs two people to use it safely. It is an excellent tool for transferring anyone in a wheelchair onto the plane. I can’t wait for the airline industry to build plans where a person can travel in their wheelchair and drive their wheelchair to a wheelchairaccessible spot. These planes are in the works. Follow my friends at All Wheels Up (https://allwheelsup.org) for the latest updates.
As a member of the disabled community, I often contemplate how we can improve our circumstances. I believe the key lies in fostering empathy and understanding among industry leaders. Many people in the disabled community share this sentiment.
I wonder if we could meet with CEOs of wheelchair manufacturers and ask them who designs their wheelchairs. Are they disabled themselves? Is there a disability group involved in their designs? Would they be willing to sit in one of their wheelchairs for an entire week to understand what it feels like? I often question whether these
manufacturers realize the challenges of preparing a wheelchair for air travel to prevent damage.
I wonder what would happen if we met with the CEOs of insurance companies and provided them with a script for any critical condition, asking them to pretend they are us as they submit requests for approvals for medications, wheelchairs, and BiPAP devices, particularly for seeing specialists at centers of excellence for specific diseases.
What if we could meet with representatives from each state overseeing programs to secure competent aides caring for their loved ones at $12 to $15 per hour? How does that process work for them? I also wonder if we could invite the CEOs of big pharmaceutical companies to observe clinical trials closely. Would they understand our kids’ experiences during testing, MRIs, blood work, and the administration of trial drugs, only to have many of those drugs terminated without notice, leaving us with nothing but a phone call of disappointment?
What if we asked the CEOs of accessible van rental agencies to meet families inquiring about van rentals? They would see the struggles families face to take a vacation, often paying an extra $1,000 or more for a vehicle to transport their loved ones in wheelchairs.
Furthermore, I wonder if the CEOs of hotel chains would check into their
“We
can no longer accept the status quo. We need to advocate for better support and empathy for families dealing with disabilities.”
hotels with our accessibility needs in mind, experiencing first-hand the shortcomings of the accommodations they provide (like platform beds, bathtubs with chairs, and inaccessible soap dispensers). Who decided that accessible rooms should only have king beds? Don’t the hotels realize that many disabled travelers need to bring an aide who isn’t a romantic partner? Would these CEOs consider installing ceiling lifts in accessible rooms to help disabled guests transfer from their chairs to beds or showers? My life, along with many others, is filled with wasted time over issues
that should not be problems for anyone with disabilities.
It’s time to demonstrate our worth. The leaders of the pharmaceutical companies, insurance providers, and wheelchair manufacturers hold significant positions and make decisions affecting people like us without seeing the whole picture. We often cater to these companies because we depend on the products and services. Ignorance may be bliss, but it’s time for change. We can no longer accept the status quo. We need to advocate for better support
and empathy for families dealing with disabilities.
For those affluent individuals reading this, you may find some of it relevant, but much of it speaks to the average family facing these challenges.
Who out there would like to help change these dynamics?
BUILDING TRUST, LOYALTY AND REVENUE
BY KERA WASSERBACH
The Entrepreneur’s Event Strategy Guide for 2025:
The New Year is upon us, and for an entrepreneur or someone in a leadership role, that means it is time to manifest and elevate your career or business. You’ve probably mapped out lots of plans for your business, including a marketing strategy, a product strategy, and financial goals. When it comes to business growth and consistency, one of the most effective tools in your arsenal is the live event experience.
The main reason for this is that the people who stick around need to know and trust you, and, most importantly, they need to feel a sense of community. Live events provide an in-person connection and now, more than ever, people crave getting back to that feeling of knowing who they are doing business with. This goes for large corporations as well as small businesses. We are emerging and finally recovering from a period of isolation and people are warier than ever of the barrage of internet offers and advertisements they receive. They are increasingly more conservative with where they spend their time and money, but that doesn’t mean they aren’t spending it. The fact is, clients who feel loyal to you will spend over 60% more than other clients during the lifetime of your interactions together. So, creating genuine relationships with the people you want to invest in you and truly
understanding their needs not only makes you an authentic, service-based leader, it’s just financially smart.
I’m probably not saying anything you don’t know. The fact is, most people do have some type of live event in mind. The main issue I tend to see during strategy sessions when I am looking at someone’s events and their
disappears or becomes an annual event that has no true flow or connection to the rest of the business or its longterm goals. So, I am going to share a few of my secrets when it comes to integrating event strategy into your business.
When mapping out your event strategy, you want to start with your biggest goal. For example, if you are trying to get clients to join a high-ticket program or sign up for a regular service, you want to start there and work backward. What type of event can attract qualified people for this program? How long would it take to build a live audience for that type of experience? These questions can help you determine what types of events need to occur and whether they lead up to a larger event as well.
business as a whole is that the events seem to stand alone. Sometimes, they have one or many great events and the execution isn’t quite what it should be. Or, the event is a major success, but it wasn’t part of any long-term strategy, and it essentially becomes its own singular experience. Without a plan in place, the event has its moment, and then it either
The goal for each event will differ, but the overarching goal will remain the same. If you integrate live events with your business in a way that feels natural and takes the audience on a journey to where you want them to be, you are growing your business and doing the best thing possible for your audience. This can be done by hosting events that educate, offer exclusivity, provide a unique experience, or ideally, all of the above.
From there, you can start looking at the calendar and mapping out the best timeline. You should take into consideration your audience, what
“With the proper plan and implementation, you should start to see a community building and growing around your business.”
you need to keep people. For a true integrated strategy, make sure you are aligning event dates with your business goals. Attendees of an event should always leave with a way to continue their journey with you, so if you have release dates for an offer or new service, you may want to plan your events around those, or even plan the release dates around your events. When you have an ideal plan in place, you can start looking at your budget and figuring out if you want to charge for attendance,
Only when all of this is done do you start the traditional event planning tasks that you would typically associate with a one-time event. This includes looking at the format and itinerary for the individual events. Think about what you hope people will leave with each time and how you can continue to move them forward.
With the proper plan and implementation, you should start to see a community building and
growing around your business. Once that happens, you can feel confident in offering the audience the next steps in continuing that journey and providing them with your own unique way of serving them and giving them what they need. Instead of giving people a bunch of information at once and then abandoning them and hoping they come back, you will be building a long-lasting relationship where you can receive feedback, learn what your client truly requires to continue to grow, and grow your business as a natural result.
“Working with Kera has been a transformational experience What I appreciate about how she works with her clients is that she looks at the overall objectives of the business and then creates a plan of how events can support the long-term revenue goals of the company I could tell by our conversation that the strategies she shared with me were not cookie cutter but truly highlighted her strong capability in this area and a speciality in event planning that is rare to find in the industry If you are looking for not just an event planner but a strategic partner to support you in reaching your target then I would highly recommend having a conversation to see how Kera and her team can support you.”
LaDawn Townsend CEO, VOS Group
MAKING MINDFUL NEW YEAR’S ASPIRATIONS;
BY LISA WAGNER
Creatively Crafting a Year of SelfLove
Do you find making a list New Year’s resolutions as daunting as I do? Especially if you’ve made prior resolutions that were never fully realized or even begun. It’s understandable once you realized what’s been holding you back from achieving your greatest desires. In the past, I would make them each New Year’s Eve as I waited for the ball to drop after reviewing my resolutions from last ball drop. I hadn’t met or achieved many goals on my list. It left me disappointed and deflated. This helps no one. I decided a few years ago to attack it from a different angle and perspective that has helped me achieve many of my hopes and dreams for the upcoming year. Allow me to walk you through what I have found to be a better way to craft a beautifully mindful list that feels more loving, realistic and achievable and sets you up for more success.
The word “resolution” is defined by Oxford Languages as “a firm decision to do or not do something.” Meanwhile, Britannica defines it as “the act of finding the answer or solution to a conflict, problem, etc.” The rigidity of these definitions seems to leave one in danger of failing themselves repeatedly. That most certainly cannot help one feel at peace with their lives, decisions or path throughout the year or even life, in general. Life is fluid and ever changing. Your best laid plan(s) are the ones God seems to have fun giggling
at. (Glad we can be of entertainment for our spirit gallery.) So, let’s flip that idea of a resolution on its head and choose something more meaningful for our souls.
Begin by asking yourself what felt good this past year? What fed my soul and would love to do more of? Write those down in a bullet list. Once you have those joyful moments jotted down, take a few moments or even a day to rank them with the best one first and the little win being your new icing on the cake ideal.
In “To Kill a Mockingbird,” Atticus tried to explain to Scout how the world can sometimes be cruel and harsh and his empathy for why Boo Radley would want to “stay inside.” The world can strip us of our ability to find joy in the important things and moments because of our own selfimposed expectations, the harshness of others and world events. Before that Scout-like innocence diminishes, your joy was most likely celebrated alongside you. There were certain things or activities that made it feel boundless and infinite. That’s because it’s our birthright to always feel that bliss.
The freedom small children are afforded shapes their view of the world as they know it. It feels expansive and feeds their curiosity about themselves and everything around them. They aren’t worried about what others will think or say. If she/he will be seen as weird or goofy. They just know how to live without self-judgment
or self-consciousness. What would that look like for you? How can you incorporate that into achieving those wished outcomes for 2025? Under each bullet point, add an action that you could take without worry about what anyone thought or their opinions. This frees you up to at least taking that first leap of faith. It becomes less about checking off the goals on the bullet list and more about your pride in the bravery you needed to even decide to try and do something good for your soul.
When you take time for yourself to truly listen to your heart after asking it what it needs, you are allowing curiosity to help you become more informed about how you can live and be present while in service to your heart’s longing. It turns those new resolutions (goals), into more of a feeling that you would love to have more of in your life. That suddenly makes it infinitely more tangible and achievable.
Once you are in that space of hearing your heart’s longing, write down memories of when you felt that way. What were you doing? Who were you with? Where was that moment in time and what was the most notable about it? I always recall smells, colors, if the sun was out or the stars were shining. That, in and of itself, brings added depth to that memory. It’s what gives it a richness that makes it feel indelible and part of your core being. When we recall these details, we can see how resilient and capable we are. Feel free to add to this list
{ A WOMAN’S PERSPECTIVE } { MANIFESTING YOUR TRUE PURPOSE }
“When you take time for yourself to truly listen to your heart after asking it what it needs, you are allowing curiosity to help you become more informed about how you can live and be present while in service to your heart’s longing.” throughout the year.
Hopefully your next step is somewhat obvious: How do you achieve something similar or even better than that moment? This can trip a lot of us up due to the overthinker in so many of us. So, let’s simplify it. If, for example, you remember being with a loved one by a campfire laughing and watching the stars, you can recreate that in a multitude of ways. Sit quietly at your window when everyone else is asleep and really take note of the stars or how the moon is lighting up the edge of a cloud and the colors it creates. You could reach out to whomever you were with and say, “I wanted to call you and tell you I was thinking about that time….” That shares the collective joy and allows it to expand and ripple farther out into the ether sphere.
Once you’ve tried that step, you will be more inclined to cultivate more of those moments. To reinforce that desire, turn it into action. Maybe write a short story, a song or poem, paint a scene that represents it or plan a trip with that favorite person you want to have more of that kind of interaction with. It will require getting out of your comfort zone to act upon and explore the yearnings of your heart. But that’s
where joy awaits you and resilience is built. Joy is patiently in a state of hope. Hope that you will seek it out and not settle for what may have become a self-imposed isolation.
“We can’t become what we need to be
by remaining what we are.” Oprah
I hope that this inspires you to at least try new things. Please note: your goals for 2025 doesn’t have to be certain bucket list accomplishments if that feels daunting. Creating a mood you would like to fashion for your soul
could be all you need. Making it the year of getting out of your comfort zone and experiencing new and unchartered territories that you’ve always wanted to discover or check off your list can inform you what that mood uniquely is for you. Even if it seems silly and especially if it seems hard. You are not only getting out of the easy zone but building resilience, courage and a sense of accomplishment just by listening to your heart and acting upon it without judgment or distress. Returning to what was joy for your 7-year-old self is what will make this year’s goals fulfill themselves and create your best year to date. The world needs more of that.
FLEXING MUSCLES AND MIND
YOU ARE ENOUGH.
BY NICOLE HEROUX WILLIAMS I PHOTOS BY NSP STUDIO
BY ROBYN DEWIND
My Resolution to Train Inside and Out
My New Year’s resolutions began early this year—in October, to be exact. I made a commitment to strengthen both my body and mind.
I sought out a therapist and a personal trainer, setting my sights on achieving next-level growth in how I think and feel.
For too long, I’ve felt stuck on the 20-yard line, unable to move the ball forward. It was time to address the things that have been holding me back personally and professionally.
This is not about losing fifteen pounds or learning how to love myself, it’s about feeling stronger. Therapy seems as common now as popping two Tylenol.
Twenty years ago, it was a lifeline for me. Back then, terms like trauma, triggers, and gaslighting weren’t the everyday buzzwords they are today. The experiences were real, but the language—and the openness to discuss themsimply wasn’t there.
During that time, therapy gave me the clarity to forgive, accept, and move forward. After three years of work, I set aside the self-help books,
stepped away from the couch, and re-entered life equipped with a new set of emotional tools, helping me navigate the future with the past in my rearview mirror.
But lately, my mental muscles are feeling just as overworked as my biceps and quads after a tough workout. My emotional strength feels as strained as my back does each morning—aching and in need of a stretch.
Reclaiming Physical Strength
Like therapy, I turned to personal training years ago in my late thirties, convinced I was already “getting old.” Looking back, it makes me laugh to think how my focus back then was all about weight loss rather than building strength, improving balance, or addressing long-term health concerns like osteopenia.
A recent trip to Europe was a wake-up call. I realized that if I want to keep climbing ancient steps and strolling for miles along cobblestone streets, I need to get myself into better shape—not just for now, but for the next big trip I plan to take.
After years of being a gym member, I felt stuck and uninspired, unsure if it was the right place for the kind of change I was looking for. I almost cancelled my membership. Thankfully, I didn’t.
Instead, I decided to invest in myself. Made several phone calls and found the right person for the job. I started working with a trainer twice a week after work, despite being completely exhausted most days. More than once, I thought about skipping - if I hadn’t already paid for them, I might have! But that commitment became the catalyst for change.
Two months in, I’m lifting heavier weights, trying new classes at different times, and meeting new people. It’s like I’ve unlocked an entirely new world of opportunities at the gym.
Am I where I want to be, not yet, so I signed up for more sessions. I’m moving the chains as they say. Physical progress—feeling stronger and more capable—is great but the unexpected bonus has been the confidence, discipline and balance it’s brought to my life. I’ve also met incredible women my age who have been dedicated to this journey for years, and I’m in awe of their commitment to themselves.
The Hard Work of Therapy (Again) If I could handle this, I thought, therapy would be a breeze.
Wrong.
On the morning of my first session,
“Maybe the best
resolution we
can
make is simply to keep the wipers on—to clear our view
and
keep moving forward, with purpose and clarity, toward the lives we want to live.”
I had planned a laundry list of topics to brief my therapist on— cliff notes of the last twenty years so we could hit the ground running on new areas I needed to work on. But minutes before the session, I had a heated confrontation with an associate. We share the same client, and she was changing the dynamics of a project we had worked months on at the last minute. I acquiesced in an email but was furious with her.
I walked into therapy fuming, complaining, and doubting. Within five minutes, my therapist said, “I think we should start here, and
why you’re so mad at yourself.” She was right.
No cliff notes needed. Same story, new characters.
Setting boundaries and having the confidence to say what I truly think has been a lifelong challenge—one that continues to show up at work, in relationships, and even in how I treat myself.
I need more sessions.
The Real Resolution Resolutions are checkpoints—a chance to reflect on where we are
and where we want to go. They’re not about perfection but about taking the next step, however small, toward positive change.
One of my favorite sayings is about how the windshield is bigger than the rearview mirror: because where we’re going matters more than where we’ve been.
Maybe the best resolution we can make is simply to keep the wipers on—to clear our view and keep moving forward, with purpose and clarity, toward the lives we want to live.
PERSEPHONE & HERMES
Working in a shelter isn’t always glamorous. While every animal that comes into our care gets a full check up and medical examination, some need extreme medical attention that demands time, resources and money. These situations can be heart-wrenching, as shelter staff must often make difficult decisions regarding the best course of action for each animal’s welfare.
Persephone and Hermes were some of the worst cases we saw this past year. They came in together as found stray kittens. They had severe upper respiratory infections that also caused eye infections, resulting in corneal ulcers.
The decision by the ACS team to remove the eyes of the kittens was undoubtedly a difficult but compassionate choice made in the best interest of the animals’ well-being. When faced with severe eye conditions that could lead to chronic pain or infections, enucleation, or the surgical removal of the eyes, can be a necessary intervention to ensure a better quality of life for the kittens. Although this might seem drastic, it allows the kittens to live without the constant discomfort and potential health complications that their impaired eyes might cause.
From treating severe injuries to managing chronic illnesses, the dedication of shelter workers
BY THE ACS TEAM
is put to the test daily. Despite these challenges, the rewarding
experience of witnessing an animal’s journey from despair to recovery
is unmatched. Every success story serves as a powerful reminder of the shelter’s mission to provide care, compassion, and hope to animals in need. We are happy to announce that both Persephone and Hermes have been adopted and are thriving in their new homes. Persephone went into a homewith two other kittens from Animal Care Sanctuary on the same day. After each adoption we check in a few days after and then again a month after to see how everybody is settling in. Persephone is doing wonderful. Everyone is getting along and their adopter loves watching them all play and interact with one another. Hermes is also doing quite well. He went into a home that already had a cat and both get along great! It’s stories like these that keep us doing what we do every day. Helping animals that can’t help themselves and watching them grow and evolve into lovable and healthy pets.
Let me know if you have any questions!
Sami Wyatt Assistant Executive Director
Animal Care Sanctuary
353 Sanctuary Hill Ln. PO Box A East Smithfield, PA 18817 Mobile: 607-222-0267
E-mail: swyatt@ animalcaresanctuary.org
IS YOGA WHAT’S MISSING FROM YOUR MARRIAGE?
Have you been getting ads about somatic yoga on your phone? Maybe it feels like you don’t quite need marriage counseling, but you definitely want something more for yourself and your marriage. Are you tired of sitting side by side, bored on the couch? It’s not that you’re disconnected from each other you just don’t have that feeling that you used to. You want to feel more when you’re together, but prioritizing it is a challenge on top of work, self-care and everything else you’re supposed to be doing. Rather than re-run the same conversations over and over again, consider yoga therapy for couples. Here are a few things that might be getting in the way of a happy marriage and how yoga therapy might be able to help.
You’re not listening to each other. This is a hard one to swallow sometimes in our busy lives. How many times a week do you hear him or her say something only to have to reply “wait, say that again?” as you put your phone down. It’s not that you’re trying to tune each other out, it just kind of happens. In a quiet, nonjudgemental space, yoga therapy will help teach you present-moment empathetic listening so you can hear and be heard. Typically, we speak to converse, not to listen. There is nothing wrong with that, but sometimes it leads to us not really understanding what our partner is saying. With active listening frills, learn where they’re coming from in a new light.
There’s a lot of rumination happening. Stop thinking about it and start moving through it. Research shows
BY KAITLYN VITTOZZI
that yoga and mindful movement can be just as helpful as therapy for feeling better. Yoga therapy helps you get out of your head and back into your body. Practicing somatic yoga safely allows your nervous system to feel at ease, and you to feel what’s happening in the moment instead of replaying the same incident or thought in your head over and over again. Be in the now, not worried about past or future.
Physical intimacy is one more thing on the to-do list. Speaking of being in your body, does it feel like you’re too in your head about physical touch to make it happen? Whether it is postpartum life or an injury that caused a sudden change in physical connection, all is not lost – nor does it need to be rushed into. These sessions are by no means X-rated or even PG-13, but they are a place to practice touch again without any expectation of it leading to lead elsewhere. Intimacy isn’t just sex but sensuality. Our senses provide profound information if we are willing to listen to them. Imagine simply standing back-to-back with your partner or holding their hand (for the first time in how long?). What does their skin feel like? What does their breathing sound like? How does your own body respond? Be guided through these partner practices so you don’t have to worry about “doing it right.”
You’re not mad at each other but there’s not a lot of the f word happening –fun. Honestly, when is the last time the two of you had fun on your
own? When you first started dating everything is exciting. You don’t necessarily need tickets or reservations to enjoy each other’s company, you two have tall the tools your need inside of you. Couples often leave a first session giggling like it’s a first date all over again.
Meditation seems really hard. Yes your doctor and every magazine tells you to meditate and you’ll feel more relaxed but it’s not easy to get into a groove of it when you’re overworked and overscheduled. These sessions make meditation accessible to the most stressed minds and also add on layers for a partner who might have more practice meditating. Why does meditation matter in your relationship? With a clear head, you can make more conscious decisions about how to be with your partner.
True Connection. We tend to be in a default network mode of expecting the same, because we’re used to the same. What if you could see them for who they truly are in mind, body and spirit? You may have only scratched the surface of what this partner has to offer, and what you have to offer them. Whether it is enhancing the path you are on or forging a new way forward together, you can come to figure that out side-by-side, supporting one another.
Still unsure if it’s for you? Here is what a yoga therapy session for couples looks like: gentle joint warm-ups, breath and movement, intention setting, partner postures with listening exercises, meditation and reflection.
“You will both leave with an action step, something you can do for yourself or the other person to move your relationship forward in a mindful way.”
You will both leave with an action step, something you can do for yourself or the other person to move your relationship forward in a mindful way.
You have two options this season for booking a couples yoga session. For a private couples yoga therapy
session call (585) 200-7209 for a free phone consultation. If it feels like a good fit, we can book your 60 minute session virtually or in-person at Penfield Yoga Therapy. If you are looking to dip your toe into the water with a group session, join me on Valentine’s Day for group session
at Pittsford Recreation – register at tinyurl.com/couplesyogatherapy. Any sharing done in session will be done between you and your partner, only. Questions? Call or reach out at PenfieldYogaTherapy.Com.
LIVE IN THE MOMENT
REIN IN THE PAST, HARNESS THE PRESENT, BLAZE A TRAIL
Live in the moment. Reflect on the past to learn from it, but don’t dwell there—it can lead to regret. Look ahead to the future with excitement and vision but avoid excessive worry or you’ll miss the treasures of today.
As we approach a New Year, it’s a chance to embrace new beginnings and release whatever is weighing us down. Celebrate the accomplishments of the past year instead of focusing on what remains undone. Planning for the future is essential, but remember to adjust, flow, and enjoy the journey.
True fulfillment lies in living intentionally. Are you trying to do too much, juggling too many roles, and losing sight of what matters? Multitasking often leads to miscommunication and prevents you from fully engaging with those around you. Active listening and undivided attention build understanding and trust—foundations of meaningful relationships.
BY LORI BRUTON
connection and mutual respect, creating bonds that withstand challenges and span lifetimes.
Build up and edify others. When we get torn down, criticized, questioned and feel our way isn’t right because it’s not their way, we often shut down and walk away. It also can create conflict and confrontation, which steals our peace. Some people say they are open
generations.
My travels to Ocala, Florida, afforded me opportunities and adventures in horsey heaven dotted with historic homes, culture, and art. The flow of the natural springs and Southern charm in Marion County led me to family unity and legacy.
Take, for example, the artistic and equestrian legacy of Arthur I. Appleton and his family in Ocala, Florida. Through their love for art and horses, they created valuable cultural and equine treasures. Their commitment to their passions led to the establishment of the Appleton Museum of Art and Bridlewood Farm, a thriving thoroughbred breeding and training facility.
minded until you disagree or have a different opinion. True or true? LOL
Building a Legacy Through Unity
Family ties hold a profound power to transcend generations, leaving a lasting legacy. While disagreements are natural, strong families value
You get to decide what you want your life to look like. Don’t let other people’s opinions sway you if it’s not right for you. Picture your ideal day and write your ideal story as if it’s already happening.
As my father often said, “Everything starts with an idea.” Many families I’ve met embody this truth, building legacies that blend passion, vision, and hard work, inspiring future
Similarly, Shannon and Karen Cobbs at Grandview Clydesdale Farm & Tours demonstrate how deeply rooted values and traditions can sustain a legacy for over 24 generations. Their dedication to breeding and raising Clydesdale horses reflects their belief in preserving heritage while embracing hard work and shared purpose. Their sons are being raised on this working farm and are the future of Grandview. The horse family is expanding. May is pregnant. Her foul is due in the Spring of 2025. Tours are available all year round. I feel like family every time I go there. You can see and feel their love and compassion.
{ THE LORI FACTOR }
“My travels to Ocala, Florida, afforded me opportunities and adventures in horsey heaven dotted with historic homes, culture, and art.”
A Legacy Rooted in Passion
Legacy isn’t just about fame or wealth— it’s about purpose and passion. Dennis Thompson’s story of discovering Gypsy Vanner horses exemplifies how one dream can ripple through generations. What began as a passion for one special breed turned into a mission to preserve its history and share its beauty with the world.
Dennis and Cindy Thompson’s journey reminds us that family, tradition, and dreams are intertwined. Only the Gypsies knew about the realization of their dream until two Americans, Dennis and Cindy Thompson, noticed a magical looking
horse standing in a field while driving through the English countryside. The Gypsy Vanner breed, once known only to British Gypsies, lives on, captivating hearts globally, which you can experience at Gypsy Gold Horse Farm in Ocala, Florida. Despite Cindy’s untimely death, Dennis has been blessed with marriage and continues to keep this legacy alive.
Your Turn to Create
Family legacies don’t have to be grand or publicized; they are born in the choices we make daily. Whether it’s nurturing relationships, sharing traditions, or pursuing a passion, we all have the power to leave an impact.
Are you ready to build your legacy? Let’s connect and explore how unity, clarity, and purpose can help you create the life you were born to live—a life where your dreams become reality, and your family’s story inspires generations to come.
Are you ready to write your story? Imagine holding your finished book in your hands and inspiring others with your unique voice. A book is a legacy passed down from generation to generation. It keeps your voice and story alive forever. Don’t wait another day to share your story and impact the world with your words. Get started here.
A NEW YEAR BEGINS
It will soon be January 1, 2025: The beginning of a brand new year. How do each of us choose to approach this clean slate of limitless possibilities? With excitement? Hesitation? Apprehension? Reluctance? Uncertainty? Disinterest?
It’s traditional to make New Year’s resolutions as the calendar changes from December 31 to January 1 of a new year. In doing so, do we eagerly anticipate the chance to develop healthier habits in the coming weeks? Alternatively, have we just resigned ourselves to starting yet another new year with the same familiar, well-ingrained, but not necessarily healthy, habits?
Maybe we desire to reconnect with friends with whom we’ve lost contact, for whatever reason. Or, we might possibly decide to explore a new hobby in the new year. If a friendship has been neglected for some time, start with small efforts to reestablish contact, such as a phone call, or invitation to meet for coffee to catch up on each other’s lives. If you’re exploring a new leisure activity, try a trial kit, before you invest in purchasing more expensive materials to pursue it more intensely.
Some of us still believe that it’s possible to change our bad habits, while others may focus on failed efforts to do so. Perhaps we tried to lose weight the past three years in a row, only to regain the same stubborn fifteen pounds back. Perhaps we’ve tried to quit smoking, more times than we care to remember, without long-term success. Attempting to change our behavior is never an easy process. As a clinical psychologist, I’ve witnessed multiple individuals who
BY BONNIE FLOYD
have struggled to maintain long-term behavioral changes. I sincerely believe that those who have been most successful are those who have highlighted what they gave gained as a result of their changed behavior, as opposed to focusing on what they have lost. For example, if someone is attempting to reduce their alcohol intake, it is better to focus on the benefits of drinking less: better sleep; improved mood; weight loss; reduced inflammation, as opposed to the perceived losses associated with not drinking: increased social anxiety.
What are the most important things to keep in mind when trying to maintain our New Year’s resolutions? First, try to establish realistic goals. You are, of course, much more likely to achieve those goals that are truly achievable ones. After all, if you are attempting to lose a total of fifty pounds, you need to remind yourself that it took time to gain this weight, so it will also require time to take the weight off. Of course, none of us likes delayed gratification. We live in a society that craves instant results, which are most unrealistic to achieve, as well as to maintain. Flashy infomercials appeal to our reduced attention spans, causing us to suspend reality when we assess what goals are actually realistic ones to achieve over time.
If initial goals seem insurmountable, try breaking them down into smaller, more manageable goals. You’ll be much less likely to become discouraged by doing so, and therefore, less likely to give up on trying to reach your goals. For example, one of your resolutions may be to become more physically fit in 2025. We all know that gym
memberships skyrocket during the first week of January, but plummet by the end of the next month. Many times, this is because individuals set terribly unrealistic goals for themselves: they try to go from a mostly sedentary lifestyle to that of an elite athlete, in an entirely unrealistic timeframe. No wonder most of us find ourselves unsuccessful with such goals! It’s far better to set smaller, more sustainable goals, such ad walking, five days per week, for 30 to 40 minutes.
Try not to adopt an “all or nothing” approach in achieving your new year’s resolutions. Celebrate incremental changes that you achieve along the way, rather than waiting until you reach your final goal. Doing so is a way to maintain your motivation.
Each new year offers each of us a fresh opportunity to start over, to renew our commitment to become the best possible version of ourselves. Think of what a truly remarkable thing that really is! We aren’t obligated to repeat the unhealthy habits of our past, despite how difficult it can be to change our behaviors on a long-term basis. Always remember that we are much more likely to be successful if we have an accountability partner, someone to whom we need to honestly report what we’ve really been doing, and how often we’ve been doing it. Truly, this makes such a difference in achieving success.
Know that you have the ability to be successful in keeping your New Year’s resolutions in 2025, believing that you do is a very important key to doing so!
