Prescott Healthy Living - VOL. 6, NO. 4

Skip the Alcohol

ROLLER SKATES AND STRAP ON A PAIR OF

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

This issue focuses on living a pure and simple life, or at least making parts of your life pure and simple.

Turns out that young adults ages 18 to 24 are nixing alcohol, viewing drinking as harmful to their health. At the same time adults are imbibing fewer alcoholic drinks than ever. Read on to find out the new refreshment industry popping up.

What could be more pure than the fun of roller skating? OK, it may not be so simple at first, but once kids and adults get the hang of it, the benefits are numerous starting with a full-body workout. Easier on one’s joints, roller skating gives you the same aerobic benefits as jogging.

Foodwise, don’t let the taste of apple cider vinegar turn you off.

It’s a pure and simple addition to a diet and helps balance blood sugar, improves insulin sensitivity, lowers post-meal blood sugar spikes, slows carbohydrate digestion and supports weight management. And all it takes is 1 tablespoon with a glass of water.

From simple, nutritious recipes to a beginner’s guide to clean eating to 10 tips on improving your muscle health and much more, we’re thinking of you.

Be Well,

Laurie Associate Publisher

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

Julie Turetzky, Director of Marketing Services

Christina Lewandowski, Executive Sales & Marketing Assistant

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Christian Kaschmier, Digital Intern

EDITORIAL

Julie Turetzky, Managing Editor

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Vickie Austin, Staff Writer

OPERATIONS

Bea Lueck, Vice President

Terry Scheib, Delivery Manager

COMMENTS & IDEAS

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Bea Lueck

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LOCAL

HEALTH ENTHUSIASTS

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

Heather Burgoyne Owner, Soar Pilates

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.

Ken Lain Owner,

Watters Garden

Center

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

Ria Chaturvedi

TAC Member, The Launch Pad Teen Center

Ria Chaturvedi joined TAC in August 2024 as a junior at Prescott High School. She is president of the dog therapy club and is a member of several more. She would like to become a cardiologist.

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

A multi-certified wellness coach, personal trainer and nutrition coach, Cathy Clements understands the difficulty many face wanting to feel healthier over 40. She helps her clients be accountable, shift their mindset and create new habits.

Serenity Lord Owner, L.M.T., Prescott Massage Therapy

Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years of experience as a massage therapist. A Prescott resident since 1984, she’s passionate about bringing health and wellness to our community, including massage, nutrition and exercise.

John Murphy Founder, Make 100 Healthy

John Murphy is chairman of the Prescott Commission on WellBeing and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity through nutrition and gardening education. He’s a proud husband, father and real estate agent.

Shelly Crossman

DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years. She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.

Paul Neil & Jasmine Baker

MSN, RN & MSN, RN, RN-BC, WholeMind Healing Pathways

Registered nurses with over two decades of combined mental health experience, Jasmine Baker and Paul Neil grew up in the local area and are passionate about treating mental health. They recently opened WholeMind Healing Pathways, a ketamine clinic in Prescott providing care for depression, anxiety, PTSD, addiction and mood disorders.

Dr. Dana Rockey

DMD, Owner, Prescott Sleep Solutions

Dr. Dana Rockey is a dental sleep medicine and TMJ specialist who focuses on solutions for snoring, sleep apnea, TMJ and orofacial pain at Prescott Sleep Solutions.

Jesse Wasil

Founder & CEO, Summit 4x4 Company

Jesse Wasil, founder and CEO, established Summit 4x4 Company in 2017 to turn his passion for off-roading into a full-time job. Jesse has established himself as a dedicated community member and his business as a local leader for everything adventure.

Dr. Cristina Romero-Bosch & Dr. John A. Robinson

Husband/Wife, The Hormone Zone Med Spa

Dr. Cristina Romero-Bosch, NMD, and Dr. John A. Robinson, NMD, known as @TheSexDocs, are the husband-and-wife team behind The Hormone Zone Med Spa, an aesthetic clinic in partnership with The Hormone Zone Scottsdale. They also co-host The Longevity Protocol podcast.

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson, RN, is an aesthetic Injector and founder of Wilson Aesthetics, a retreat where clients get compassionate, dignified and exceptionally professional care. Her practice is grounded in the philosophy that aesthetic procedures should accentuate natural beauty and deliver rejuvenating outcomes.

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

Blayne Soriano owns Ten27 CrossFit & Meals by Blayne Soriano. She carries the following certifications: CrossFit Level 2 (L2), CrossFit Kids (CCF), Olympic Lifting (OLY CERT), Precision Nutrition (PN-L1C) and Active Life Professional (ALPCert). Photo: Kai York

Bailey Zygutis Nutritionist and Personal Trainer, The Moore Way Health & Fitness

Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.

Loree Walden

Marketing Manager, Yavapai Humane Society

Loree Walden has called Prescott home since 2010. As marketing manager at Yavapai Humane Society, she combines her passion for animals and storytelling to help pets find loving homes. Her beloved dog and two cats were adopted from YHS. Photo: Blushing Cactus Photography

Life is 10% what happens to you & 90% how you react to it.

–Charles R. Swindoll

Sobriety:

Are More Young People STAYING DRY?

by Vickie Austin

Generational divides exist in all categories: at work, in families and increasingly, in the way young people think about the consumption of alcohol.

According to a Gallup survey in 2024, young adults ages 18 to 24 are more likely to say drinking alcohol is harmful to your health. The gaps in perception between these young people and their parents and grandparents is the largest ever recorded by Gallup.

CONSUMPTION TRENDING DOWNWARD

Currently, around six in 10 adults in the U.S. report they drink alcohol, a downward trend from 63% back in 1939. The trend since 1996 has been an average of four drinks a week. Of those surveyed, 20% to 35% reported

drinking more than is healthy.

With Generation X and Z, however, drinking peaked in 2000 and has been trending downward since.

For some, the choice to have a faux negroni instead of the “real thing” is to avoid the perils of a hangover.

Some experts suggest young people are more educated about healthy choices, and abstaining from alcohol seems to be a more conscious choice.

THE MARKET KEEPS UP

The consumer goods industry has been quick to respond to this trend. According to Bon Appetit magazine, the big box giants have jumped on the nonalcoholic beverage bandwagon. Mocktails and nonalcoholic beer options have multiplied to meet young consumers’ demands. With 61% of Gen Z reporting they plan

to drink less, the market for nonalcoholic drinks has spiked, according to wellness experts at Nielsen IQ.

While a healthier lifestyle may be the leading indicator for the trend, the impact on the economy is significant. The Boston Consulting Group reports that market expansion for tasty beverage options to replace alcohol is now a $13 billion global industry. From Dry January and being “sober curious” (trying abstinence on for size) to total abstinence of alcohol, young people are driving a burgeoning market that is expected to increase 7% per year and become 4% of total sales.

FEELIN’ GOOD

The results of the Boston Consulting Group’s research indicate this trend might be for a variety of reasons. One is that other

forms of mood-altering options like cannabis are more widely available with recreational marijuana now legally available in 24 states and medical marijuana available in 39 states.

Studies suggest mindful drinking may be driven by changing norms in what’s perceived as acceptable behavior, professional expectations or sensitivity toward cultural and religious preferences.

Whether this trend toward sobriety is the result of an increase in health education, a reaction to the 2025 Surgeon General’s Report that tied drinking to serious health risks or just a generational shift, look for more options on the drink menu with mocktail names. And don’t be surprised when you see new nonalcoholic products on the shelf at the local liquor store.

Pure & Simple WORKOUTS

TO KEEP YOU MOVING

by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

When it comes to exercise, it’s easy to get overwhelmed by the sheer number of options: high-tech fitness gadgets, streaming workout programs, boutique studios with names you can’t pronounce. But staying active doesn’t have to be complicated or expensive. Pure and simple workouts are often the best way to keep you moving or start your fitness journey without

breaking a sweat over logistics (just exercising!).

WALKING: THE UNSUNG HERO

Never underestimate the power of a good walk. All you need is a pair of comfortable shoes and the willingness to step outside. Walking not only boosts your heart health but also clears your mind. Try a brisk 20-minute stroll in the morning or after dinner, and watch your mood — and energy — improve. Bonus:

it’s free, no subscription or membership required.

BODYWEIGHT EXERCISES: YOUR BUILT-IN GYM

Pushups, squats, planks and lunges are tried-andtrue moves that require zero equipment. Start with 10 reps of each and gradually increase as you build strength. Don’t be discouraged if your pushups are more like “push-lowers” at first — progress is progress.

STRETCH IT OUT

Stretching is often overlooked, but it’s essential for mobility and flexibility. A simple routine of forward folds, side stretches and catcow poses can do wonders for your body.

DANCING: FUN AND FUNCTIONAL

Turn up your favorite playlist and dance like nobody’s watching (because they probably aren’t). Dancing is a full-body workout that

improves coordination, burns calories and lifts spirits. No choreography required; move however feels right.

STAIRS: THE ULTIMATE CARDIO TOOL

If you’ve got stairs at home or nearby, you’ve got a workout. Walking or running up and down stairs elevates your heart rate quickly and strengthens your legs. Start with a few flights and build up as you go. Just hold the railing for safety. No need to make gravity part of your routine.

CONSISTENCY

OVER COMPLEXITY

The key to staying active is making it simple and sustainable. You don’t need a complicated plan or fancy gear. Just move regularly. Start small, celebrate your progress and remember: every step, squat or shimmy counts.

Fitness doesn’t have to be perfect; it just has to keep you moving.

CHEMICAL PEEL & FACIALS FOR-ALL

ANTI-WRINKLE INJECTIONS

PDO THREADS

FULL FACE REJUVENATION

CELLULITE REDUCTION THERAPY

ANTI-WRINKLE TREATMENT

JAWLINE CONTOURING

by John Murphy, Founder, Make 100 Healthy

So Happy Together!

An often-overlooked aspect of health is the importance of being happy, sharing love and joy with those you care about. Having fun, laughing, hugging and bonding with your family — kids, spouse or adopted loved ones — is what makes life worth living.

The challenge is that we have such busy lives we don’t make the extra effort to do things with loved ones. I have made it a point to spend more quality time with my lovely wife. She loves to hike, shop (retail therapy) and is always seeking new adventures.

Sometimes, when my wife wants to hike the hard side of Thumb Butte, I would rather not, but that misses the point. It’s to show my wife the love and care for what matters most to her. I do it for her and in return she feels my love. It doesn’t matter what we do, only that we do it together.

How many times has someone you cared about wanted to do something, but you declined because it

wasn’t your favorite thing to do? You lost the opportunity to enjoy each other, create new memories and share quality time together. Time is precious, and there is no time like today to make the effort to connect with special people in your life.

Changing your mindset from what you like best to one that creates a happy time and memory can be a game changer for you. And for those you love most! It may take a conscious effort, but once you start making special moments

happen, you will want to do it more because of the fun and joy you created together, regardless of the activity.

T ips to create happy times together:

* Proactively plan something you know they like.

* Be open to new adventures and experiences.

* Embrace the time together with joy.

As we delve into spring and see the plants, flowers and grass growing, we are inspired to make those around us feel appreciated, loved and happy. What’s better than making a positive impact with your family and friends?

Is it too much to want to be happy together? No, it’s the reason to be alive in the first place. Don’t worry. Be happy. Good advice. Make it happen.

John & Lisa Murphy | Photo: John Murphy,

What you Need to Know KETAMINE FOR MENTAL HEALTH:

by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind Healing Pathways

Ketamine, originally used as an anesthetic, has emerged as a groundbreaking treatment for mental health conditions such as depression, anxiety, PTSD and chronic suicidal thoughts. Unlike traditional antidepressants, which can take weeks to work, ketamine often provides rapid relief — sometimes within hours.

HOW DOES KETAMINE WORK?

Most antidepressants target serotonin and dopamine, but ketamine primarily affects the glutamate system, the brain’s key neurotransmitter for neuroplasticity. This action helps the brain form new neural connections, freeing individuals from negative thought patterns and emotional distress.

Ketamine also acts on the opioid system, though ketamine is not an opiate, allowing one to feel positive, even while integrating challenging topics. In addition, ketamine affects the calcium and sodium channels in the brain, acting as a fastacting mood stabilizer.

WHAT CONDITIONS CAN KETAMINE TREAT?

Research supports ketamine’s effectiveness in treating:

* Depression and Major Depressive Disorder (MDD) — Sometimes improving symptoms within hours instead of weeks.

* Anxiety disorders — Helps reduce persistent worry and panic.

* PTSD — Can ease emotional reactivity and intrusive thoughts.

* Bipolar depression — Works even when other treatments fail.

* Suicidal ideation — Can provide immediate relief from suicidal thoughts, making it a life-saving intervention.

WHAT TO EXPECT

Ketamine is typically administered in a controlled medical setting with medical staff available throughout the visit. Sessions last 40 to 60 minutes, with most patients undergoing a series of treatments over several weeks. For clinics combining ketamine with integration, sessions last two hours, allowing an hour for the medication and an hour for integration.

During the session, patients may experience altered perceptions, deep introspection or dissociative effects. These effects wear off within a few hours, and many patients report feeling a sense of clarity, relief or emotional reset.

THE IMPORTANCE OF INTEGRATION

While ketamine can provide rapid relief, integration is essential for long-term healing. It helps patients process insights gained during sessions and apply them to daily life.

IS KETAMINE RIGHT FOR YOU?

Ketamine is not for everyone, particularly those with uncontrolled hypertension, currently experiencing mania or recent psychosis. However, for many struggling with mental health conditions, it offers a new path to healing when other treatments have failed.

TOMATOES FRESH OFF THE VINE

There’s nothing like tomatoes fresh off the vine. Watters Prescott Tomato Collection are the local varieties that thrive. Completely organic, GMO free and utterly delicious and ready for the gardens. You can grow your own this spring, and we can help.

Hope Molecules:

HOW TO BE MORE STRESS RESILIENT

by Dr. John A. Robinson & Dr. Cristina Romero-Bosch, Husband/Wife, The Hormone Zone Med Spa

The key to longevity is muscle — having it and maintaining it.

After 18 years in medicine and over 30 years in wellness, we’ve learned that muscle is the most important medical biomarker, determining not only how long we live but how well we live. We believe in living the “Well Lived Life” and have spent years figuring out that formula, both as a couple and in our medical practice.

Research has shown that developing hypertension increases all-cause mortality by 20%, while diabetes raises the risk by 30%. Smoking increases risk by 50%. However, the lack of muscle strength raises all-cause mortality by a staggering 250%. In other words, being physically weak poses a greater risk to your health than smoking.

So why is this the case? Several factors contribute.

Low muscle mass is often linked to brittle bones or osteoporosis, increasing the risk of hip fractures, which have a particularly high mortality rate for individuals older than 60. Weak muscles also lead to

limited mobility, resulting in isolation and depression. When physical limitations restrict movement, social interaction and independence are reduced, further exacerbating the effects on mental health.

One of the most fascinating discoveries in recent years, based on research from the past decade, is the role of muscles in stress resilience. When you contract your muscles through exercise, they release hormones called myokines. These “hope molecules” have been shown to provide stress resilience and foster a belief in one’s ability to overcome challenges. In essence, your muscles give you hope.

To improve your health and longevity, we recommend starting a weight resistance routine, increasing your protein intake and balancing your hormones — particularly testosterone, which is essential for both men and women.

Gaining muscle is a powerful step toward not only better physical health but also embracing the “Well Lived Life.”

Photo: Dr. John A. Robinson & Dr. Cristina Romero-Bosch

Saving a Species,

ONE BRACELET AT A TIME

by Vickie Austin

Take a second look at that bracelet — it may not be in honor of Taylor Swift, although we love our Swifties.

his bracelet is a Fahlo bracelet, the product of a project designed to save endangered species.

MISSION AND VISION

Fahlo was founded by two young men, childhood friends Carter Forbes and DJ Gunter, who were featured recently in Forbes magazine’s 30 Under 30. The company, based in North Carolina, partners with nonprofits to support their work protecting endangered species, preserving habitats and promoting peaceful human-animal coexistence.

The Fahlo bracelets can track real animals on an interactive map. Their mission: “We partner with nonprofits to foster curiosity for wildlife and excitement for their conservation, one tracking experience at a time.” Fahlo’s goal is to educate and inspire through the bracelet owner’s personal connection with the animals.

CHOOSE YOUR OWN ANIMAL

Do you have a fondness for snow leopards? Sea

turtles? Wolves or polar bears? Whatever your passion, Fahlo provides an opportunity to make a difference in the world by supporting those animals in addition to sharks, penguins, lions, sloths, giraffes, dolphins and elephants. Conservation partners do the tracking while Fahlo does the fundraising through its sales.

For example, you may love dolphins, and you want them to be protected. You can purchase the Odyssey bracelet that provides you with information about a specific dolphin.

The animal is tracked via a Smart Position and Temperature (SPOT) tag, following the safety protocols of each of the species partners.

Dolphin bracelets are offered in partnership with the Florida International University’s Marine Mammal Ecology Lab, and each Odyssey bracelet unlocks an interactive map and helps Fahlo support their conservation.

Once a bracelet is purchased, the owner “meets” the dolphin and learns their story. Exclusive photos, statistics and updates are offered along the way, and the bracelet

owner can follow the dolphin’s journey via an interactive tracking system.

PARTNERS IN PROGRESS

Fahlo’s nonprofit partnerships vary depending on the endangered animal. Some partners include the Snow Leopard Conservancy; Saving Animals from Extinction (SAFE), which protects the American Red Wolf; the Georgia Aquarium, which hosts and studies whale sharks; the Seymour Marine Discovery Center at University of California at Davis, maintaining elephant seal populations; and the Dian Fossey Gorilla fund, focusing on the protection and research of mountain gorillas.

Other partnerships include the Sea Turtle Conservancy, Save the Elephants (STE), Polar Bears International, Saving the Blue, the Global Penguin

Society, Ewaso Lions, the Somali Giraffe Project, the Sloth Conservation Foundation and the Clearwater Marine Aquarium with a focus on manatee conservation.

BEYOND THE BRACELET

If bracelets aren’t your jam, or you just need a cuddle, you can purchase a plush toy that supports the same mission. Visit myfahlo. com to learn more about supporting this mission that has contributed $3 million to its conservation partners.

Keeping Food, Exercise Basic

LEADS TO GOOD HEALTH

by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

When you hear the phrase “pure and simple” said along with the word “health,” what comes to mind? For me: “Keep it simple, keep it basic.”

Through diet culture and one fad after another, isn’t it ironic that overall health keeps dialing down to good nutrition and exercise — which can be interpreted as pure and simple? Eat whole foods and move your body.

Keeping it simple when it comes to nutrition means finding the main categories of food groups such as meats, vegetables, fruits, nuts and seeds, little to no starch and processed sugars. A small group yet millions of recipes and

combinations. The closer to the source of food the better for your body. Keeping your exercise pure means picking one you genuinely enjoy like bike riding, hiking, walking, weight training, dance, etc. Moving your body doesn’t have to be overly complicated. Find

something even if it was something you enjoyed as a child and stick to it like skipping, jumping rope or maybe even hopscotch! When it comes to overall well-being, with the foundation of your energy being from nutrition and exercise, keep it pure and simple.

TURKEY

CREEK TRAIL:

A Remote, Rugged Off-Road

Adventure

by Jesse Wasil, Founder & CEO, Summit 4x4 Company

For off-roaders looking for a remote, challenging trail with rugged terrain and scenic views, Turkey Creek Trail offers an unforgettable ride. Sometimes referred to as Dead Cow Gulch, this 11-mile trail winds through Black Canyon, crossing Turkey Creek multiple times before climbing into the foothills and descending toward Castle Creek Road.

With rocky creek beds, narrow ledges and remnants of Arizona’s mining history, this trail provides both adventure and technical driving, taking around six hours to complete.

The journey begins near the Howard Copper Mine, where the trail immediately tests your skills with loose rock, tight turns and rough creek crossings. While there are no extreme obstacles, the off-camber, narrow ledge near the end can present a real challenge, especially for wider vehicles.

The terrain is unpredictable, and changes in weather can make the trail even more difficult. A properly

equipped high- clearance 4x4 and experienced driving skills are recommended.

Camping opportunities along the trail are limited, but spots off Castle Creek Road offer excellent dispersed camping locations. The area is popular among off-roaders, with numerous trails branching off to the south. If you’re looking to relax after the drive, Cleator Bar & Yacht Club, open on weekends, is a great stop for a cold drink and some local character.

Rated difficult, Turkey Creek Trail is not recommended for beginners. The remote nature of the route means drivers should come prepared with recovery gear, extra fuel, food and plenty of water. Due to changing trail conditions, checking recent reports before heading out is always a smart move.

For those seeking a true backcountry experience, Turkey Creek Trail delivers with its technical terrain, rich mining history and stunning desert scenery. This off-road adventure is one that you won’t want to miss.

Photo: Summit 4x4 Co

OH, MY ACHING BACK: TO GOOD HEALTH

Stretch your Way

Nearly all of us, at one time or another, will feel a twinge in our lower back, a reminder that back health is important to our overall well-being.

Depending on the twinge, the timing and its impact on your daily living, it may just be time for some new stretches. The lower back depends on your core to keep it strong and steady. Building a strong core of stomach muscles can relieve the tension in your back.

Here are just a few classic stretches to avoid lower back pain:

* Planks. Lay face down on a mat. Using either your hands or your elbows to support you, hover over your mat and hold this pose as long as you can. Give yourself some time and when your hands or arms get shaky, come down to a rest.

* Cat Cow. Come to the ground on all fours.

Round your back and hold it; then allow your belly to collapse and arch your back. Repeat in rounds of eight.

* Bridges. Lay on your back with your knees bent. Raise your hips off the floor and hold, allowing your body to be at a 45-degree angle. Gently lower to the floor. Repeat in rounds of eight.

* Bird-dogs. Come to the ground on all fours. Lift your left arm and your right leg straight out, then return to all fours. Lift your right arm and your left leg straight out, then return to all fours. Repeat in rounds of eight.

Other great back stretches include rotational stretches, lying down faceup with your knees bent, then slowly rolling your knees to one side, then the other. Be cautious to do this slowly and without any pulling or pain. This exercise releases the lower back.

Another way to build your abs and stretch your back is swimming. Find a pool to do some laps, getting into the habit of stretching before and after your aquatic workout. Swimming also takes pressure off joints, and it’s great for heart and lung function. All these exercises should be done with care, and it’s great to build a routine to strengthen your back into your daily or weekly schedule.

For those who want to build strength, weights are an ideal way to gain muscle mass. Before beginning a weight regime, though, it’s important to assess what you’re ready for and what will work for you.

According to the Today newsletter, strength training begins with the understanding of a few basic terms. A “set” is a certain number of predetermined repetitions (“reps”) of an exercise. A “circuit” would be a sequence of reps, repeated several times with a rest between each circuit. “Supersets” are circuits minus the rest periods.

What, then, is a “drop set?” First, exercise gurus warn that a drop set is not for beginners. Rather, it’s something to work up to on your strength-

Are Drop Sets RIGHT for You?

There are all kinds of ways to get strong, from aerobic exercise to weight training.

training mission. A drop set means completing as many repetitions in one set as you can before your muscles are completely fatigued. As a more advanced training method, drop sets are often the choice of body builders.

To perform a drop set, start with the heaviest weight and perform a small amount of reps. Then lighten the load and do more reps. Finally, lighten the load one more time and do the most number of reps.

If you are interested in giving it a try, here’s what experts recommend for the recreational athlete. Make sure to have three-, five- and 10-pound dumbbells in front of you.

* Start with a 10-pound dumbbell and perform 6 to 8 reps.

* Lower the dumbbell weight to 5 pounds and perform 10 to 12 reps.

* Lower the dumbbell weight to 3 pounds and perform 12 to 15 reps.

Do this without taking much rest in between sets. The goal is to fatigue your muscles at the end of the last set.

A note of caution: Drop sets require a level of fitness gained over time. Remember this kind of weight training is a more advanced technique, and you need to build a strong foundation before incorporating drop sets into your routine.

If you are new to exercise, start with a lower weight and perform 3 sets of 10 reps (with a short rest in between) to build strength while learning proper form.

Clematis Paradise NATURE’S CLIMBING STAR TO A

by Ken Lain, The Mountain Gardener, Watters Garden Center

Imagine your garden adorned with vibrant, violet-blue blooms, each a regal 6 to 8 inches across. That is the magic of clematis. It’s a versatile landscape addition, gracefully climbing trellises, fences or other shrubs. It’s a repeat bloomer from May until the first frost.

The vines can grow 2 to 30 feet in height and come in an array of hues from white to pink, lavenderblue to burgundy-red and even violet and bicolors.

WHERE TO PLANT CLEMATIS

Clematis likes full sun, which is considered 6-plus hours of direct sunlight. However, it’s a little picky about exactly where it’s situated in your garden. It prefers its head in the sun and its feet in the shade, meaning its foliage should bask in the sunlight. In contrast, its roots should be shaded by another plant, mulch or a flat stone to protect soil around its base from sunburn.

SOIL

Plant clematis in welldrained, loamy-rich garden

soil. Mulch is an ideal soil amendment when planting clematis in the landscape. Potting soil is perfect when planted in raised beds and large containers. The plant will thrive for years in these garden settings.

WATER

Be sure to water when the soil is dry, but do not overwater. Clematis performs best when the soil around its roots is kept evenly moist.

FERTILIZER

Feed this perennial bloomer twice monthly to extend its bloom cycle. This encourages thick foliage and bright flowers.

HOW TO PLANT A CLEMATIS

Clematis grow well in containers but require more attention than their relatives already in your garden. Plant in large pots; the extra soil will keep the roots protected. Plant directly in potting soil for years of enjoyment. Attach or install a trellis to encourage fast vertical growth.

Whether you plant in the ground or a container, its stunning flowers and vigorous growth bring a touch of royalty to your garden. Remember the key ingredients: cool roots, consistent moisture and a little love.

Clematis isn’t just beautiful; it is a pollinator magnet that attracts hummingbirds and butterflies to your garden. They are deer and rabbit resistant, yay!

Just like your business conveys a modern and professional image, so should your marketing materials.

∙ Advertising

∙ Custom Publications

∙ Marketing & Branding

∙ Graphic Design ∙ Newsletters ∙ Social Media ∙ Blogging ∙ Online Reputation Management

LIFESTYLE PUBLICATIONS | CUSTOM PUBLISHING | DIGITAL MEDIA SERVICES

OFFICIAL VISITOR GUIDES | CHAMBER PUBLICATIONS

ECONOMIC DEVELOPMENT GUIDES

ROX Media

For your business marketing and printing needs.

An Upside-Down View

ON HEADSTANDS

by Vickie Austin

When we were kids, headstands, cartwheels and flips may have come easy. Now that we’re adults, this kind of child’s play may not seem to make much sense.

And for the few who have never darkened the door of a yoga studio, doing a headstand may pose a bit of a challenge.

Why would you now, all grown up, want to do a headstand? First, it’s good for you. Headstands, known as Sirsasana in yoga, offer a variety of potential health benefits, including increased and improved blood circulation to the brain, an increase in upper body strength and some of those allimportant core muscles, better digestion, stress relief and potentially enhanced cognitive function.

Before you head to the floor mat, though, here’s a quick warning: proper technique is critical, and for some people with certain health conditions, doing a headstand can pose some

risk. High blood pressure, glaucoma, pregnancy, neck injuries and osteoporosis may prohibit you from doing so safely. If you’re in the latter category, it’s best to consult your physician. If you’re up for the challenge, here are some points on how to tackle a headstand:

* Always work with a spotter. Whether it’s a personal trainer or a yoga instructor, or even a buddy who knows the rules, a spotter can help align and support your body.

* Use a wall. Especially if you’re a beginner, having a wall nearby can give you added confidence and support. As you get stronger, you’ll need to rely on the wall less.

* Buffer yourself. Surround yourself with some pillows and blankets in case you lose your balance and fall. They’ll soften the landing.

GET INTO POSITION

If you’re ready to do your headstand, it’s time to begin:

1. Sit on your heels, slightly apart.

2. Measure out the appropriate elbow width by placing opposite hands at the inside base of your upper arms.

3. Keep your elbows in this position as you place them down on your mat.

4. Bring your hands together to create a triangle shape with your forearms.

5. Interlace your fingers, opening your palms and thumbs.

6. Place the tips of your pinky fingers together so that the bottom of your hands has a more stable base.

7. Place the top of your head on the mat inside your hands.

8. Lift your hips and straighten your legs.

9. Walk your feet toward your head, bringing your hips above your shoulders.

10. Gently bring your knees in toward your chest.

11. Hold this position for 5 seconds.

12. Slowly straighten your legs.

Remember, a graceful dismount is just as important. Practice makes perfect, and the feeling of balance will become second nature over time. There also is medical evidence that headstands help our lymphatic system, eliminating toxins from our bodies and increasing our overall health.

LOVE OF A PET ISPure & Simple

by Loree Walden, Marketing Manager, Yavapai Humane Society

One of the most magical things about a pet’s love is how it teaches me to live in the moment. In a world that never seems to slow down, where deadlines, texts and todo lists take over my life, my furry kids remind me to pause and appreciate the simple things.

Whether it’s a long walk together with Cassidy Roo, seeing the happiness she gets when I give her a belly rub, watching Pooh Bear and Tigger trying to catch that red laser light, or the pure bliss of them all curling up with me, they show me that happiness and love don’t have to be complicated. And if you’ve ever been lucky enough to have a pet, you know how deep the bond is. They sense our emotions, offer comfort and somehow just know when we need them most. Their loyalty is beyond compare, their love is healing, and their presence can turn the toughest day around with just one look from those soulful eyes.

But there’s something extra special about the love of a rescued or adopted pet. It’s almost like they know we’re giving them a second chance, and in return, they shower us with love in the form of snuggles, tail wags and those adoring gazes that melt our hearts.

Knowing you’ve given them a forever home

only strengthens the connection, creating a love that is even deeper and more meaningful. It’s the kind of love that reminds me every single day why adopting my furry family members is one of the best decisions I’ve ever made.

Perhaps the greatest gift of a pet’s love is its beautiful simplicity.

It doesn’t require any

grand gestures or fancy words. Sometimes, love is just a wet nose nuzzling my hand, an excited greeting at the door or a contented sigh as they snuggle up in their beds to take a nap by me while I do some work.

It’s love in its purest form — uncomplicated, unconditional and absolutely unforgettable. It’s really that simple!

Reformer Pilates

OFFERS POWER THROUGH

Simplicity

by Heather Burgoyne, Owner, Soar Pilates

As we step into April and May, it’s a great time to embrace the power of simplicity. In a world filled with distractions, reformer Pilates offers a straightforward, effective way to connect with your body and soar to new heights of strength and balance.

Reformer Pilates isn’t about complex routines — it’s about returning to the fundamentals of movement. Each session is an opportunity to glide through controlled, purposeful motions that strengthen and restore your body. By focusing on alignment, core engagement and breath, you can achieve remarkable results without overcomplicating things.

What makes reformer Pilates so powerful is its simplicity. Using the reformer, you engage in a full-body workout that challenges your muscles while supporting your body’s natural movement. With consistent practice, you’ll feel your strength grow, your flexibility

increase and your confidence soar.

Pilates teaches us that true strength doesn’t require complexity — it's built from consistency and focus.

Reformer Pilates also encourages mindfulness. As you focus on form and alignment, you’ll clear your mind and create space for growth. This clarity extends beyond the studio, helping you face life’s challenges with a stronger, more centered mindset. Each movement becomes an opportunity to evolve — not just physically, but mentally and emotionally, as well.

Whether you’re new to Pilates or a seasoned practitioner, reformer Pilates is a journey that invites you to embrace simplicity and strength. With every session, you’ll refine your practice, develop greater body awareness, and feel yourself attain new levels of freedom and empowerment. By focusing on the fundamentals, we can unlock a deeper connection to our bodies and our potential.

Just Talk to TO CONNECT Someone, Anyone

by Ria Chaturvedi, TAC Member, The Launch Pad Teen Center

Throughout history, communication has always been a fundamental part of everyday life. Now, more than ever, communication is crucial for our society to function properly.

In recent times, the rise of social media has caused many to become detached from one another, which is why it’s important for us to practice simple ways to ensure our communication is not only effective but also fosters bonds throughout society.

Making connections in my everyday life seems challenging at first, but once I look deeper I realize everyone is living a vivid life, just like me, filled with complexities, emotions and experiences.

Many of my friendships have started with something as simple as a compliment. A simple: “I like your shirt” or “Your hair looks cute today” can go a long way, especially when someone is already feeling down.

My best friend Nancy and I grew close because

I invited her to hang out with me and my cousin. If I had never reached out, I probably would have never become friends with Nancy. All it takes is being present in your reality to make someone’s day.

In times of need it’s most important to come together. A CNN article about the Los Angeles fires said: “Los Angeles area residents, from all walks of life, have come together to help the thousands who lost their

homes in the fires or were forced to evacuate, leaving everything behind.”

The wildfires are a perfect example of how people unite in times of crisis. It’s unfortunate, but sometimes tragedy is what brings people together to support one another. Similarly, people often find a sense of community in support groups, where they have others they can rely on and vice versa.

Researcher Brené Brown

once said, “Connection is why we’re here; it is what gives purpose and meaning to our lives.”

You can make a connection anywhere — from complimenting a barista to donating canned goods after a natural disaster.

I encourage you to reach out to a neighbor, a teacher, a classmate or even distant family, because sometimes all it takes is one interaction to create a lifelong bond.

LOCAL Events

APRIL 12

Whiskey Basil Trail Runs

Prescott Circle Trail www.aravaiparunning.com/whiskey-basin

APRIL 19

Prescott Earth Day Courthouse Plaza

9 a.m. - 2 p.m.

APRIL 25-27

Whiskey Off-Road

Whiskey Row www.epicrides.com/events/ whiskey-off-road/event-guide

YOUTH EVENTS & ORGANIZATIONS:

YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org

ONGOING EVENTS:

Dance & Fitness Classes

Elks Theatre www.prescottymca.org

Family Forest Play

Thursdays 10 a.m. - noon

Highlands Center for Natural History www.highlandscenter.org

Jan Alfano Trail parkrun

Saturdays 7:30 a.m. - Jan Alfano Trail www.parkrun.us/janalfanotrail

Monthly Watson Woods Bird Walk

1st Saturday - Peavine Trailhead www.prescottaudubon.org

Nature Niños - Free Family Nature Program 1st Saturday - Community Nature Center www.facebook.com/natureninosprescott

Prescott Farmers Market

Saturdays 7:30 a.m. - noon

Dignity Health/YRMC Parking Lot www.prescottfarmersmarket.org

Watters Garden Center

Saturdays 9:30 a.m. www.wattersgardencenter.com/classes

Wednesday Wanderings

1st & 3rd Wednesdays

Highlands Center for Natural History www.highlandscenter.org

Yoga & Fitness Classes

J Club at Jasper clients.mindbodyonline.com/classic/mainclass

calendar of events!

Maximize MUSCLE GROWTH

WITH BETTER SLEEP

If you’re looking to gain strength and endurance, it’s time to prioritize your sleep routine.

Quality rest is essential for muscle recovery, hormone regulation and overall performance. You likely already know you should keep a consistent sleep/wake schedule and your bedroom cool, dark and comfortable. Here are some other key measures to keep in mind.

LIMIT BLUE LIGHT EXPOSURE BEFORE BED

Blue light from screens (phones, tablet and TVs) can suppress melatonin production, making it harder to fall asleep. Try dimming your lights and avoiding screens at least an hour before bed. If screen time is unavoidable, consider using blue light-blocking glasses or enabling a night mode setting on your devices.

REFUEL SMARTLY BEFORE BED

What you eat before sleep can impact muscle recovery. A small serving of protein, such as Greek yogurt or a casein protein shake, provides a slow-digesting source of amino acids to fuel overnight muscle repair. Avoid heavy meals and caffeine close to bedtime, as they can disrupt sleep.

INCORPORATE RELAXATION TECHNIQUES

High-intensity workouts can leave your nervous system in a heightened state, making it challenging to wind down. Implement relaxation strategies like deep breathing, stretching or meditation to signal your body that it’s time to rest and recover.

A warm shower or bath before bed also can help relax your muscles and promote deeper sleep.

GET ENOUGH DEEP SLEEP

Deep sleep, also known as slow-wave sleep, is when the majority of muscle growth and repair occurs. To maximize this stage of sleep, avoid alcohol, limit stress before bed and ensure you’re getting at least seven to nine hours of sleep each night. If you often wake up feeling groggy, track your sleep habits and adjust your routine.

DON’T SKIP REST DAYS

Overtraining without proper rest can lead to fatigue and stalled progress. Incorporating scheduled

rest days allows your body to recover, and quality sleep ensures that your muscles repair efficiently. Sleep deprivation can hinder growth hormone production, essential for muscle development.

DON’T WORK IN YOUR BEDROOM

Avoid using your bedroom as a workspace. Most sleep experts agree that room should be set aside for slumber and the activities that surround it, and definitely not for stressful activities. If you don’t have any other options, try to confine your work to a desk kept as far away from the bed as possible.

CONSIDER MELATONIN SUPPLEMENTS

If you often struggle to sleep you may want to ask your medical provider if taking a melatonin supplement might benefit you. They can improve insomnia, jet lag and delayed sleep phase, but melatonin can interact with several medications, including those for birth control, diabetes and high blood pressure.

Laser Therapy CAN TREAT SLEEP APNEA AND TMD

by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions

Laser therapy is emerging as a promising noninvasive treatment option for managing both sleep apnea and temporomandibular joint (TMJ) disorders. These two conditions, often affecting the quality of life, have traditionally been treated with invasive procedures or continuous therapies like CPAP machines and medications.

However, the advent of laser therapy offers a refreshing alternative that could improve outcomes for many patients.

Sleep apnea, characterized by interruptions in breathing during sleep, and TMJ disorder, which causes jaw pain and dysfunction, can have overlapping symptoms, such as disrupted sleep and headaches. Traditional treatments for sleep apnea often involve CPAP machines, which can be uncomfortable and challenging to adhere to over time.

TMJ disorders are commonly treated with medications, physical

therapy or sometimes even surgery. Laser therapy, however, works by using specific wavelengths of light to target affected tissues. The light energy stimulates blood flow, accelerates healing and reduces inflammation. This process, called photobiomodulation, can have significant benefits in both conditions.

In sleep apnea, laser therapy can be used to shrink or tighten the tissues in the throat and mouth, reducing the obstruction that causes the condition. For those with a TMJ disorder, laser therapy can help alleviate

pain and inflammation in the jaw muscles, joints and surrounding tissues.

By improving circulation and promoting tissue repair, the treatment may reduce the severity of symptoms and potentially eliminate the need for more invasive options.

One of the main advantages of laser therapy is its minimal side effects compared to traditional treatments. It’s noninvasive, requires no downtime and has been shown to provide lasting relief for many patients. While further research is needed to fully establish its efficacy, the results

so far are promising.

In conclusion, laser therapy presents a noninvasive and potentially effective treatment for sleep apnea and TMJ disorders. It offers a complementary approach to traditional therapies and can be an excellent option for individuals seeking relief without resorting to surgery or ongoing medication.

A s more patients look for less intrusive treatments, laser therapy is becoming an increasingly valuable tool in managing these common, yet often debilitating, conditions.

Embrace a Late

ADHD Diagnosis

FOR A NEW PATH TO THRIVING

For many adults diagnosed later in life, an attention deficit hyperactivity disorder (ADHD) diagnosis can be a relief and a challenge.

It explains years of struggle, missed deadlines, impulsive decisions and feelings of underachievement.

But with this newfound awareness comes the question: Now what?

UNDERSTANDING

ADHD AS AN ADULT

ADHD is a neurodevelopmental condition affecting focus, impulse control, emotional regulation, and executive function. In adults, it often manifests as chronic disorganization, difficulty prioritizing, forgetfulness or even hyperfocus on certain tasks while ignoring others. Many adults with ADHD also battle feelings of guilt or shame, having spent years believing they were simply not “trying hard enough.”

However, understanding the neurological basis of ADHD allows for selfcompassion. The brain of someone with ADHD is wired differently, and with the right strategies, medication and lifestyle adjustments, they can thrive.

BUILDING NEW ROUTINES

One of the biggest challenges for newly diagnosed adults is restructuring daily life to work with, rather than against, their brain’s tendencies. Traditional organizational methods, like neatly labeled planners, may not work for you. Instead, you may try using a visual wall calendar and setting phone alarms to remind you of important tasks. ADHD-friendly strategies often include:

* Externalizing reminders — Using apps, alarms, sticky notes or visual cues.

* Breaking tasks into small steps — Large projects can feel overwhelming, so breaking them into bite-sized tasks helps maintain momentum.

* Body-doubling — Working alongside someone, even virtually, can help maintain focus.

* Using timers — The Pomodoro technique (working in short bursts with breaks) can be effective for sustaining attention.

MANAGING EMOTIONAL AND MENTAL WELL-BEING

ADHD is often accompanied by anxiety, depression or low selfesteem due to years of feeling “different.” Therapy — especially cognitive behavioral therapy —can help reframe negative thought patterns and develop coping strategies.

PRIORITIZING HEALTH AND NUTRITION

A healthy lifestyle significantly impacts ADHD symptoms. Regular exercise, particularly activities like yoga or cardio workouts, improves dopamine levels and enhances focus. Nutrientrich foods, especially those high in protein and omega-3 fatty acids, can support brain function. Sleep is a nonnegotiable

priority; set a consistent bedtime and reduce late-night screen time to improve rest.

FINDING COMMUNITY AND SUPPORT

ADHD can feel isolating, but there’s a growing community of latediagnosed adults sharing their journeys. Support groups, online forums and social media communities offer encouragement and practical advice. You may find solace in hearing others’ stories, realizing you aren’t alone.

A NEW BEGINNING

Accepting ADHD as part of your identity allows you to cultivate selfacceptance and build a life that embraces your unique strengths. For those receiving a late ADHD diagnosis, the journey forward is one of discovery. With the right strategies, support and mindset, life doesn’t just become manageable — it becomes empowering.

Unlock Wellness

WITH NAD+ INJECTIONS

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

In the world of health and wellness, NAD+ injections have emerged as a game changer, offering a range of benefits that enhance energy, cognitive function and overall vitality. But what exactly is NAD+, and how can it help you look and feel your best?

WHAT IS NAD+?

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell of the body, playing a crucial role in energy production, DNA repair and cellular health. As we age, our NAD+ levels naturally decline, leading to fatigue, cognitive fog and a decreased ability to recover from stress and illness. By supplementing with NAD+ injections, you can replenish these levels, helping your body function optimally and combat the effects of aging from the inside out.

BENEFITS OF NAD+ INJECTIONS

Boosts energy levels — Enhances cellular energy production, reducing fatigue and improving endurance.

Sharpens mental clarity

— Supports brain function, improving focus, memory and cognitive performance. Supports anti-aging, cellular repair — Aids in DNA repair, promoting longevity and overall wellness. Enhances recovery, muscle function — Speeds up recovery from workouts, illness and stress.

Supports detoxification — Assists in removing toxins and reducing inflammation in the body.

HOW OFTEN CAN YOU GET NAD+ INJECTIONS?

The frequency of NAD+ injections depends on your wellness goals. Some people choose weekly injections for a consistent energy and brain boost, while others opt for biweekly or monthly treatments for maintenance and long-term health benefits. A consultation with a professional can help determine the right schedule for you.

IS NAD+ RIGHT FOR YOU?

If you’re looking for increased energy, mental clarity and overall wellness, NAD+ injections could be a powerful addition to your self-care routine. Whether you’re an athlete, a busy professional or someone looking to enhance longevity, NAD+ can help you feel revitalized from the inside out.

Women’s Health & Wellness

Jeanette Pilotte MD, FACOG

Denise L. Gallus, PA

photo by

Blushing Cactus

Photography

Denise L. Gallus, PA

Jeanette Pilotte MD, FACOG

Block Stress

WITH BOX BREATHING

Whether work deadlines, family responsibilities or daily challenges, anxiety can creep in and take a toll on both mental and physical health.

Fortunately, there’s a simple, sciencebacked breathing technique that can help — box breathing. This easy yet powerful method can quickly calm the nervous system, improve focus and promote relaxation.

WHAT IS IT?

Box breathing, also known as square breathing, is a deep breathing technique used by athletes, military personnel, mindfulness practitioners and others to reduce stress and enhance concentration. This involves inhaling, holding, exhaling, and holding again — all for an equal count of four seconds, forming a “box” pattern. This controlled breathing helps regulate the autonomic nervous system, shifting the body from a state of stress to a state of relaxation.

HOW TO PRACTICE

BOX BREATHING

Box breathing is easy to learn and can be done anywhere — in a quiet

room, at your desk or even during a stressful moment in traffic.

1. Inhale slowly through your nose for four seconds.

2. Hold your breath for four seconds.

3. Exhale slowly through your mouth for four seconds.

4. Hold again for four seconds.

Repeat the cycle for 4 to 5 minutes or until you feel calm.

THE BENEFITS

Practicing box breathing regularly offers a range of mental and physical benefits:

* Reduces stress and anxiety — Deep, rhythmic breathing slows heart rate and lowers cortisol levels, reducing feelings of stress and anxiety.

* Improves focus and clarity — By increasing oxygen flow to the brain, box breathing enhances concentration and cognitive function.

* Promotes relaxation and better sleep — Practicing this technique before bed can quiet the mind, making it easier to fall asleep and stay asleep.

* Lowers blood pressure and improves heart health — Controlled breathing helps regulate blood pressure and supports overall cardiovascular health.

INCORPORATING BOX BREATHING INTO YOUR ROUTINE

Try practicing box breathing in the morning to set a positive tone for the day, before a stressful event, to stay composed or at night to wind down. The more consistently you use this technique, the more benefits you’ll experience.

YOUR SOCIAL CALENDAR: SAY ‘NO’ Simplify

Saying “No” is easier said than done, though. Social pressures, family expectations and obligations of one sort or another often lead us to answer “Yes” to an invitation that may or may not serve us well. How to escape the trap of being a “yes man (or woman)?” What is the art to saying “No” and still maintaining our important relationships?

EVALUATE YOUR VALUES

First, we need to be clear about what our values are

and what’s important to us. Time is the one thing we can never get back, so it’s critical that the choices we make in our lives along the way make sense for us.

Every “yes” to a project that doesn’t mean anything to you is time away from those things you want to accomplish or have in your life. Consider that giving away time is like giving away money: you want to invest in the projects that mean the most to you.

STALL

One tactic for getting your time back is to stall before answering “yes” to any invitation that comes along

You’ve heard it before: “‘No’ is a complete sentence.”

that doesn’t immediately light you up. You may want to say something like, “I need some time to check my schedule. May I get back to you tomorrow?” That way you buy some time to think about whether this particular invitation is something that supports you and your goals.

COUNTEROFFER

Maybe the opportunity sounded great at first, but then you decided you don’t have the time/money/ interest/resources to say “Yes.” However, that project or relationship — maybe it’s the school PTO or a family obligation — is still near and dear to your heart.

Is there a middle ground that might work for both parties? Maybe it’s a two-day reunion, but you can only come for a day. Make a counteroffer that demonstrates how much those people mean to you but still honors your own calendar and other obligations.

SPIT IT OUT

Practice saying these words: “No.” “No, thank you.” “Gee, I’d love to, but I have a previous commitment.” Whatever your response, you need to come from a place of strength and the knowledge that you’re comfortable with your own commitments and priorities.

LISTENING TO CAN CALM, FOCUS THE MIND Binaural Beats

In the quest for better mental health and well-being, people are starting to turn to binaural beats, an auditory experience believed to influence brain function.

By listening to two slightly different frequencies in each ear, the brain perceives a third “phantom” beat, which can promote relaxation, focus and emotional balance. But how do binaural beats work, and what impact do they have on mental health?

Binaural beats work by stimulating the brain’s frequency-following response. When two tones of different frequencies are played in each ear (e.g., 200 Hz in the left ear and 210 Hz in the right via headphones), the brain perceives the difference (10 Hz) as a rhythmic beat. This encourages brain waves to synchronize with the beat, leading to different mental states depending on the frequency.

Five main types of brain waves influenced by binaural beats have been identified:

* Delta (0.5 – 4 Hz) — Deep sleep, relaxation and healing.

* Theta (4 – 8 Hz) — Meditation, creativity and reduced anxiety.

* Alpha (8 – 14 Hz) — Calmness, mental clarity and reduced stress.

* Beta (14 – 30 Hz) — Focus, concentration and problem-solving.

* Gamma (30+ Hz) — Cognitive function and peak mental performance.

MENTAL HEALTH BENEFITS OF BINAURAL BEATS

REDUCES ANXIETY AND STRESS

Listening to theta and alpha binaural beats can help reduce stress and anxiety by promoting relaxation and lowering cortisol levels. This can be especially useful for those with generalized anxiety disorder or high-stress lifestyles.

IMPROVES SLEEP QUALITY

Binaural beats in the delta range are often used as a natural sleep aid. They help slow down brain activity, making it easier to fall asleep and stay asleep, which is beneficial for those struggling with insomnia or restless sleep.

ENHANCES FOCUS AND PRODUCTIVITY

Beta and gamma frequencies have been linked to improved concentration and cognitive function. Students and professionals often use binaural beats to boost productivity, memory retention and problemsolving abilities.

SUPPORTS EMOTIONAL BALANCE AND MOOD REGULATION

Binaural beats can increase dopamine and serotonin levels, which may help with depression, low energy and mood imbalances. Regular listening can contribute to a more stable and positive mindset.

Prescott’s Hometown Ketamine Clinic

Ketamine therapy is a revolutionary treatment for mental health concerns such as depression, PTSD, addiction, and anxiety. We work closely with you to develop a personalized treatment plan that optimizes your recovery and overall well-being.

As you take your first steps down your healing journey, the most significant step will be contacting WholeMind to schedule your free consultation. We know how hard that first call can be, and we celebrate with you as you prioritize your healing.

American Heart Association

LAUDS TOP 2024

Cardiology Advancements

by Blake Herzog

At the end of every year the American Heart Association recognizes the most important breakthroughs in research reported in the previous 12 months. As years of progress against heart disease — the leading cause of death worldwide — begins to reverse, some of the most notable advancements focused on identifying heart disease risk decades earlier.

About 850,000 Americans die every year from cardiovascular disease, and its prevalence in the overall U.S. population is projected to rise from 11.3% to 15% over the next 30 years, according to the heart association.

Here are a few of the areas the American Heart Association cited as seeing some of the largest advances in 2024.

PREDICTION AND PREVENTION

One study cited by the association has produced a first-of-its-kind genetic test to identify people who may have higher heart disease risk because they

have what are known as hyperactive blood platelets, which clump more easily than normal to form arterial blood clots that could turn deadly.

In addition, three new studies found three major risk factors for cardiovascular disorders — cholesterol, sedentary behavior and high blood pressure — could begin inflicting permanent damage to the circulatory system as early as childhood. Hypertension now affects about 1 in 25 youths ages 12 to 19.

CALCULATING RISK

A new risk assessment tool, PREVENT, was created by volunteer science experts to evaluate 10-year and 30-year disease risk for individuals by drawing on numerous heart, kidney and metabolic health parameters. One study comparing PREVENT to a previous standard for predicting heart disease risk, the Pooled Cohort Equation, found that standard was overestimating the risk faced by some people,

possibly subjecting them to unnecessary medication and other treatment.

ANTI-OBESITY DRUGS

Several prescription drugs developed for the treatment of diabetes, including Ozempic and Wegovy, have exploded in the national consciousness and are being shown to have significant benefits for nondiabetics as well as those with diabetes.

TREATING HEART FAILURE

Patients with heart failure, which happens when the heart is unable to effectively pump blood throughout the body, had more reasons for new hope last year.

Finerenone, a medication from a new class of drugs, reportedly was shown to improve outcomes in subjects with one type of heart failure over the course of a nearly three-year study. A surgical procedure to repair the mitral valve in patients with another type of heart failure led to a lower rate of hospitalizations and better health a year later.

OVER SKIN HEALTH Don’t Stress RENEW

by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

Stress-free living and a simple routine, don’t we all want that? It would, after all, lead to healthy, glowing skin.

In today’s world, between endless choices of skin care products and lines on top of the never ending demands in life adding to our stress, how do you “keep it simple”?

Less can be more when it comes to maintaining balance. Skin types vary but basics are the same — a gentle cleanser, a moisturizer suited to your skin type and a broad-spectrum mineral sunscreen. Avoid harsh exfoliants and overly complicated treatments. I often recommend choosing products free from parabens, sulfates and other harmful chemicals to prevent irritation.

Skin health also is about what you consume and how you feel. Hydrate well with plenty of water, eat a balanced diet rich in antioxidants, omega-3s and healthy fats, etc. Choose organic when you can.

Aim for seven to nine hours of sleep to help look rejuvenated.

Stress causes inflammation and high cortisol levels and leads to flare-ups of certain skin conditions. Life’s so fastpaced. There’s constant pressure to stay on top of work, emails, social life, family and goals. People are always “on.” Our brains don’t get a chance to fully disconnect.

Watching TV or looking at our phones is not disconnecting. Why do we always need to stay informed? There’s so

much negativity and noise out there. Everyone’s stressors are unique, so there’s no one-size-fitsall approach to one’s way of decompressing. I try to make physical activity a priority. Whether you work out, simply walk, hike, garden or even stretch, it gives your mind a break and helps your body relieve tension.

We need to break free from the constant flow of thoughts. Try to practice mindfulness through

meditation or journaling. With practice it helps with mental overload and gives you space from the constant noise.

Long-term skin health can be simple if you allow it. Be easy on yourself, never compare yourself to others, concentrate on the good and be nice to everyone.

A sk yourself what brings “you” joy. Throw out expectations! Celebrate life’s little wins. Eat healthy, exercise, drink water and please wear your sunblock.

MAKE THESE

Simple Choices for Muscle Health

by Serenity Lord, L.M.T., Owner, Prescott Massage Therapy

How we nourish ourselves affects the way we feel. Not just mentally, but our pain levels, overall muscle tension and inflammation. Here are 10 ways to nourish your muscles for optimum health.

1. Eat more protein, or go for an essential amino acid supplement to make sure you are building or maintaining muscle, not eating it.

2. Consider creatine. Considered very safe, this supplement can aid in muscle building, energy production and cognitive benefits.

3. Hydrate. Increase your water intake, add essential minerals and nonflavored electrolytes to insure that much needed hydration gets into the cells where it needs to go.

4. Sleep well. Rest and recovery is where the real magic happens for muscle health.

5. Check out magnesium. Magnesium is needed

for more than 300 biochemical reactions in the body and can relieve muscle cramps and tension. Magnesium glycinate is great for this.

6. Move. Walk daily. A short, even 10-minute, mobility routine goes a long way in keeping your muscles feeling loose and healthy. Add in 30 min three times a week of strength training for even greater benefits.

7. Eat clean. Less processed food = less pain and inflammation and more energy. Choose simple proteins and fresh veggies for maximum impact.

8. Manage stress. Mental stress translates to the physical body in unexpected ways and can increase tension and slow progress. Use mental and physical tools to manage stress in healthy ways, including meditation, breath work

and daily movement.

9. Get bodywork. Massage, acupuncture and other body work assists in keeping your muscles relaxed and healthy, and moving, plus, you get to just relax!

It doesn’t have to be complicated, it just needs to be consistent. Make sure to discuss any new diets, routines or supplements with your doctor. Your muscles will thank you.

www.prescott-now.com/photocontest

CLEAN EATING SIMPLIFIED: A Beginner’s Guide NOURISH

by Vickie Austin

We begin our day with the best intentions: to eat a healthy diet and stay away from the snacks and fast food.

But healthy eating can seem complicated and time-consuming, and we may not be sure how to begin. “Clean eating” is the goal, but how do we get there?

Look for food as close to its natural state as possible. Prioritize whole, unprocessed and organic foods. Here’s a beginnerfriendly guide to get you started without the stress of complicated recipes or planning.

FOCUS ON WHOLE FOODS

Begin in the produce section. Fruits and vegetables are core to clean eating, so get familiar with the many options available that are tasty and easy to prepare. Think leafy greens, berries, apples, carrots and broccoli. Choose whole grains whenever possible. This may take some branching out — have you ever tried quinoa? Substitute brown rice for white and

avoid refined grains like white bread or pasta. Proteins can include organic, grass-fed meat or plant-based sources like beans, lentils and tofu. Throw some nuts and seeds into your diet, opting for raw or dry-roasted versions like almonds, walnuts, chia seeds and flaxseeds. And don’t forget the healthy fats: avocados, olive oil and coconut oil fit the bill.

MAKE SURE TO READ LABELS

Clean eating can change the way you read labels. If you’re buying packaged food, look for additives or refined sugars. Aim for items with short, recognizable ingredients. If you don’t know what half the items are, or they sound like chemicals made in a lab, pass it by. Processed foods include those that are pre-made or packaged. Look for the additional salt and sugar that may be added to an item, and opt for fruit over sugary snacks and drinks.

WHEN YOU’RE THE COOK

While it may seem intimidating, clean eating

doesn’t require chef training or elaborate recipes. Grilling, steaming, roasting and sautéing veggies and proteins like chicken or shrimp can be a quick and easy way to satisfy your tastebuds and your health regime.

Learn to season to taste with natural and minimal ingredients like lemon and spices. Simple doesn’t mean dull.

You can create a few core meals that can be mixed and matched for variety, and those meals don’t require a lot of meal preparation every day. Salads, grains and veggies, fresh and crisp, can provide a quick and easy meal that satisfies the palate while also providing energy. One tip is to wash your produce and chop or prep it as soon as you bring your groceries home, then freeze or store them in appropriate containers.

With a focus on your health, clean eating is about simplicity and focusing on nourishing, natural foods. Start gradually, substituting healthy choices as you shop, checking labels and relishing all the options at the farmers market.

Stave Off Hunger

BEFORE BEDTIME

You’ve

brushed your teeth, settled into bed and turned off the lights — only to feel that familiar rumble in your stomach.

Why does hunger strike then, and what can you do to curb those cravings? Understanding the reasons behind nighttime hunger and making smart choices can help you maintain a healthy lifestyle without disrupting your sleep. Several factors contribute to nighttime hunger, and they often stem from diet, lifestyle or habits formed over time.

* Inadequate nutrition during the day — If your meals lack sufficient protein, fiber or healthy fat, you may not feel fully satisfied, leading to hunger later in the evening. Skipping meals or eating unbalanced portions also can make your body crave more food at night.

* Blood sugar fluctuations — Eating a diet high in refined carbs and sugars can cause spikes and crashes

in blood sugar levels, making you feel hungry at odd hours. A dinner heavy on processed foods may leave you craving something extra before bed.

* Emotional eating and habits — Many people associate late-night snacking with relaxation, stress relief or boredom. If you’ve developed a routine of eating before bed, your body might start expecting food at that time, regardless of actual hunger.

* Hormonal influence — Your body’s hunger hormones, ghrelin and leptin, play a significant role in appetite regulation. A lack of sleep can disrupt these hormones, making you feel hungrier at night and leading to a cycle of poor eating and disrupted rest.

WHAT TO DO ABOUT IT

If you often find yourself

reaching for a snack before bed, consider these strategies:

* Eat balanced meals — Focus on protein, fiber and healthy fats throughout the day to keep hunger in check. Whole grains, lean proteins and healthy snacks like nuts or yogurt can provide lasting energy.

* Stay hydrated — Sometimes, thirst is mistaken for hunger. Drinking water or herbal tea can help.

* Adjust your eating schedule — If dinner is too early, add a healthy snack a few hours before bed, such as a banana with almond butter or Greek yogurt with berries.

* Prioritize sleep — Poor sleep can increase appetite, so aim for seven to nine hours of quality rest each night.

“Where there is no wine, there is no love.”

– Euripides

GET TO UNLOCK FITNESS POTENTIAL

Family Skating

If you need a fun, engaging way to stay active as a family, roller skating might be the perfect fit.

This timeless activity offers numerous physical, mental and social benefits while creating lasting memories. Whether you’re skating at the local rink, on a paved trail or in your driveway, the whole family can enjoy an exciting and healthy adventure together.

GET ROLLING FOR THE BENEFITS

Roller skating is a full-body workout that improves cardiovascular health, balance and coordination.

According to the Roller Skating Association International, skating provides the same aerobic benefits as jogging but with less impact on the joints. This makes it excellent exercise for both kids and adults, helping to strengthen muscles and improve endurance without putting too much strain on the body.

Beyond the physical benefits, roller skating can boost mental health by reducing stress and improving mood. The rhythmic motion of skating, combined with the fresh air of outdoor trails or the energizing atmosphere of a roller rink, releases endorphins that enhance overall well-being. Learning new skills and setting skating goals fosters confidence and perseverance in both children and adults. Roller skating also encourages family bonding. Whether you’re teaching a child how to glide for the first time or racing each other around the rink, skating combines teamwork and communication. It’s a great way to connect with others, as many communities offer familyfriendly skate nights or group lessons.

GETTING STARTED

If you’re new to roller skating, start by choosing the right skates. Quad skates (four wheels in a square formation) offer more stability for beginners, while inline skates provide a smoother ride for those looking to build speed. Helmets, knee pads, elbow pads and wrist guards are essential safety gear, especially for kids. Begin on a smooth, flat surface with plenty of space. Encourage young skaters to bend their knees slightly and take small, controlled steps. Practicing near a railing or wall can help build confidence. As skills improve, explore local rinks or paved trails to keep things exciting.

Lace up those skates, hit the pavement and roll into a healthier lifestyle together.

DRINKING

Apple Cider Vinegar

CAN BALANCE BLOOD SUGAR

Maintaining stable blood sugar levels is crucial for overall health, particularly for those managing pre-diabetes, Type 2 diabetes or insulin resistance.

While diet and exercise play a key role in blood sugar control, a simple addition to your daily routine — drinking apple cider vinegar before meals — can provide benefits. This natural remedy has been studied extensively for its ability to help regulate blood sugar levels and improve insulin function.

HOW APPLE CIDER VINEGAR AFFECTS BLOOD SUGAR

Apple cider vinegar contains acetic acid, its primary active compound, which has been found to slow down the digestion of carbohydrates and improve insulin sensitivity. When consumed before meals, apple cider vinegar can help prevent sharp spikes in blood sugar, reducing stress on the body’s insulin response.

IMPROVES INSULIN SENSITIVITY

One of the most significant

benefits of drinking apple cider vinegar before meals is its ability to enhance insulin sensitivity. A study published in the journal Diabetes Care in 2004 found consuming vinegar before a high-carb meal improved insulin sensitivity by 34% in people with insulin resistance. This means that the body can more effectively process glucose, reducing blood sugar spikes after eating.

LOWERS POST-MEAL BLOOD SUGAR SPIKES

For those who experience blood sugar fluctuations after eating, apple cider vinegar can help. Research has shown that drinking one to two tablespoons of apple cider vinegar before a meal can reduce post-meal blood sugar levels by up to 30%. This is particularly beneficial for individuals with pre-diabetes or Type 2 diabetes, as it helps keep glucose levels stable and reduces the risk of longterm complications.

SLOWS CARBOHYDRATE DIGESTION

Apple cider vinegar delays the breakdown of starches in the digestive system, which means glucose is released more slowly into the bloodstream. This helps prevent sudden blood sugar spikes and provides a steadier release of energy, reducing feelings of fatigue and sugar crashes after meals.

SUPPORTS WEIGHT MANAGEMENT

Excess weight is a major risk factor for insulin resistance and Type 2 diabetes. Drinking apple cider vinegar before meals can help promote satiety and appetite control, reducing overall calorie intake.

HOW

TO INCORPORATE APPLE CIDER VINEGAR

Adding apple cider vinegar to your diet is simple and effective.

* Mix 1 tablespoon of apple cider vinegar with a glass of water (8 ounces).

* Drink it 10 to 15 minutes before your meal to maximize its benefits.

* If the taste is too strong, you can mix it with lemon juice, honey or herbal tea.

* Always use raw, unfiltered apple cider vinegar, which contains beneficial bacteria, for maximum benefits.

PRECAUTIONS TO KEEP IN MIND

Drinking undiluted vinegar can damage tooth enamel and irritate the digestive tract. If you have any underlying medical conditions or take medications, consult your health care provider.

Roasted Carrots with Honey and Thyme

by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

This dish is simple yet flavorful, with the sweetness of the honey pairing beautifully with the savory thyme. It’s packed with antioxidants, high in fiber and low in calories. What’s not to like?

6-8 med Carrots (peeled and cut into sticks or rounds)

2 tbs Olive oil

1 tbs Honey

1 tsp Fresh thyme leaves (or ½ teaspoon dried)

Salt and pepper to taste

1Preheat oven to 400°F.

2In a large bowl, toss carrots with olive oil until coated

3Add honey, thyme, salt and pepper to carrots, and mix well.

4Spread the carrots on a baking sheet in a single layer. Roast for 25 to 30 minutes or until tender and slightly caramelized.

5In a large bowl, combine potatoes, eggs, onion, celery and dill and toss gently with dressing until coated.

6Cover salad and refrigerate for at least an hour.

TIP: Garnish with fresh thyme or drizzle a little extra honey, lemon juice, feta cheese or hot honey for a kick.

Serves 4-6 | Time to Table 30 to 35 mins

WHOLE30

Homemade Mayonnaise

There’s nothing like fresh mayonnaise to add creamy, clean eating to your favorite dishes. It’s a lot easier than you think, and you’ll never go back to store-bought again. Use it on a sandwich or make dressings, dips and sauces.

1 lg Egg, room temperature

1 tbs Lemon juice, fresh

½ tsp Mustard powder

¼ tsp Salt

1 cup Avocado or olive oil

1

In a food processor or blender, add egg, lemon juice, mustard powder and salt. Blend on medium until combined.

2Slowly drizzle in oil, blending continuously.

3Store in an airtight container in the refrigerator

16 1-tbs Servings | Time to Table 10 mins

Garlic Butter Lobster Tails

Keep it low carb with this succulent and buttery lobster tail dish. Packed with rich garlic butter, it’s perfect for an elegant meal, or just treat yourself.

2 med Lobster tails, split in half lengthwise

4 tbs Butter, melted

2 cloves Garlic, minced

1 tbs Lemon juice, fresh

½ tsp Paprika

¼ tsp Salt and pepper, each

1 tbs Fresh parsley, chopped

Lemon wedges, for garnish

1Heat oven to 425°F and line a baking sheet with parchment paper.

2Using kitchen shears, cut down the top of each shell and gently pull the meat out, resting it on top of the shell.

3In a small bowl, mix melted butter, garlic, lemon juice, paprika, salt and black pepper.

4Coat lobster with garlic butter using brush.

5Bake 10 to 12 minutes, until meat is opaque and slightly firm.

6

Garnish with parsley and lemon wedges.

Serves 2 | Time to Table 20 to 25 mins

Cheesy Stuffed Peppers

These delicious and easy stuffed peppers are filled with tasty turkey and rice, topped with gooey cheese and garnished with fresh chives — perfect for a quick and satisfying meal.

4 Bell peppers, halved and deseeded (red, green or yellow)

1 lb Turkey, ground

1 cup Rice, cooked

½ cup Tomato sauce

½ tsp Garlic powder

½ tsp Onion powder

½ tsp Salt and pepper each

1 cup Cheddar & mozzarella cheese, shredded

1 tbs Olive oil

Fresh chives for garnish

1Preheat oven to 375°F and lightly grease a 9X9 baking dish.

2Heat oil in a skillet over medium heat and cook ground turkey 5 to 10 minutes until browned.

3Drain excess fat from the pan, then stir in rice, tomato sauce, garlic powder, onion powder, salt and black pepper. Simmer 2 to 3 minutes.

4Fill pepper halves with turkey mixture and place in baking dish.

5Cover with foil and bake 15 minutes.

6Uncover, sprinkle with cheese and bake another 5 minutes until cheese is melted.

7Garnish with chives and serve.

Serves 4 to 6 | Time to Table 30 to 40 mins

FAMILY FRIENDLY

Overnight Chia Oats with Yogurt & Blueberries

This creamy and nutritious overnight oats recipe is made with naturally sweet ingredients and topped with fresh fruit for a wholesome breakfast.

½ cup Rolled oats

1½ tbs Chia seeds

1 cup Almond milk (or preferred milk)

1 tbs Banana, mashed

½ tsp Vanilla extract

½ cup Greek yogurt

½ cup Fresh blueberries

2 tbs Puffed quinoa or granola

1 tsp Honey or maple syrup

1In a bowl, combine oats, chia seeds, almond milk, banana and vanilla. Stir well.

2Fill 6 jars evenly with mixture, cover and refrigerate overnight. You can also keep it in the bowl and cover.

3Stir mixture before serving and top with yogurt, blueberries, granola and honey or maple syrup.

TIP: Add your favorite fruit and top with crushed nuts instead of granola for a change.

Serves 6 | Time to Table 45 mins

VEGETARIAN

Broccoli Cheddar Quiche

This quiche makes the perfect brunch option with its buttery, flaky crust filled with a cheesy broccoli and egg mixture. It’s also a nutritious quick breakfast when reheated.

CRUST

1½ cups All-purpose flour

½ cup Butter, cold and cubed

¼ tsp Salt

4-5 tbs Cold water

FILLING

1 cup Broccoli florets, chopped

1 cup Cheddar cheese, shredded

4 lg Eggs

½ cup Milk

½ tsp Salt and pepper each

1/2 tsp Onion powder

1 tsp Olive oil

CRUST

1Preheat oven to 375°F.

2In a large bowl, mix flour and salt. Cut in cold butter until mixture resembles coarse crumbs.

3Gradually add cold water, stirring until dough comes together.

4Roll out and press into a 9-inch pie dish. Chill 15 minutes.

5Line crust with parchment and blind bake for 10 minutes.

FILLING

1In a skillet, heat olive oil over medium heat and sauté broccoli 3 to 4 minutes until slightly tender.

2In a medium bowl, whisk eggs, milk, salt and pepper and onion powder.

3Add cheese and broccoli to the bowl and mix.

4Pour egg mixture into cooled crust.

5Bake 25 to 30 minutes until quiche is set and golden.

6Let cool slightly before serving.

Serves 6 | Time to Table 45 mins

health & wellness DIRECTORY

Your guide to Greater Prescott’s medical & wellness professionals

Acupuncture

Pine Grove Acupuncture

405 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153

Aesthetics

& Wellness

Aboost Wellness and Salon

543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111

Aphrodite Aesthetics & Wellness

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773

Aria Aesthetics & Permanent Makeup 1955 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.aria-aesthetics-pmu.com | 928.298.5974

Bear Infusions and Therapeutix PLLC

634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167

Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Cashmere Inclusive 8600 E. Valley Rd. | Prescott Valley, AZ 86314 www.cashmereinclusive.com | 928.499.8271

Enhanced Beauty by Reagan

843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.instagram.com/enhancedbeauty.reagan 928.713.5271

Exclusively Glamorous

3128 N. Tani Rd. | Prescott Valley, AZ 86314 www.exclusivelyglamorous.com | 928.499.2688

Jess D Aesthetics

543 W. Gurley St. | Prescott, AZ 86301 www.jessdaesthetics.com | 928.713.6150

Killer Skin By Kelly

1436 W. Gurley St. | Prescott, AZ 86305 killerskinbykelly.glossgenius.com 928.499.4686

La Lumière

214 N. McCormick St. | Prescott, AZ 86301 www.lalumierelaser.com | 928.899.7021

Local Body Bar

1519 W. Gurley St., Ste. D | Prescott, AZ 86305 www.localbodybar.com | 928.224.9014

Luxe Skincare

843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.luxeskincare1.com | 928.273.1516

Prescott Medical Aesthetics & Wellness

172 E. Merritt St., Ste. E | Prescott, AZ 86301 www.prescottbotox.com | 928.277.7414

Prescott Skin Care

1000 Willow Creek Rd., Ste. G | Prescott, AZ 86301 www.prescottskin.com | 928.275.1121

R & R Aesthetics

100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866

Salon Tru Blue & Day Spa

1436 W. Gurley St. | Prescott, AZ 86305 www.salontrublu.com | 928.445.4126

Salud Spa

309 E. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 480.384.0380

Serene Life Way Prescott, AZ 86301 us.olivetreepeople.com/pages/olive-brainregime?referral=ibundchen 928.224.9324

Skin Lounge By J 8148 E. AZ-69 | Prescott Valley, AZ 86314 www.facebook.com/skinloungebyj 928.515.3006

Sola Salons

1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willowcreek-road 402.680.1206

Strada Salon 931 12th Pl. | Prescott, AZ 86305 www.stradasalonaz.com | 928.778.2028

Studio ROX

720 N. Montezuma St., Ste. A Prescott, AZ 86301 www.studio-rox.com | 928.351.1555

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

The Reset Aesthetics and Wellness 1470 W. Gurley St. | Prescott, AZ 86305 www.theresetaesthetics.com | 928.277.8860

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com | 928.350.5484

Allergist

Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B | Prescott, AZ 86305 northernazallergy.wixsite.com/prescottallergy 928.224.7540

Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Assisted Living

Alta Vista Retirement Community 916 Canterbury Ln. | Prescott, AZ 86301 www.avprc.com | 928.379.7369

Granite Gate Senior Living 3850 N. AZ-89 | Prescott, AZ 86301 www.facebook.com/GraniteGate | 928.771.8200

The Margaret T. Morris Center 878 Sunset Ave. | Prescott, AZ 86305 www.adultcareservices.org | 928.445.6633

Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.442.7287

Audiologist

Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104

Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104

Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Webb Hearing Centers 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Cardiology

Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824

Peak Heart & Vascular 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325

Prescott Cardiology 804 Ainsworth Dr., Ste. 102 | Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601

Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

Chiropractic

Adjust to Health 6546 E. 2nd St., Ste. C | Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044

Advanced Chiropractic Center 728 N. Montezuma St., Ste. A | Prescott, AZ 86301 928.778.0147

Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638

Bennett Clinic 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.bennettclinic.net | 928.771.9400

Bowen Chiropractic & Wellness Center 794 S. AZ-89 | Chino Valley, AZ 86323 www.bowenchiro.com | 928.636.7682

Brownlie Chiropractic Center

120 Grove Ave. | Prescott, AZ 86301 brownliechiropractic.com | 928.445.9781

Cornerstone Family Chiropractic 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477

Disc and Spine Center LLC

7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

Futral Chiropractic & Wellness Center

8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125

Hancock Healthcare

805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com 928.445.5607

Larson Family Chiropractic

7749 E. Florentine Rd. Ste. B | Prescott, AZ 86314 www.larsonfamilychiropractic.com 928.772.7200

Lifestyle Chiropractic

3192 N. Windsong Dr. | Prescott Valley, AZ 86314 www.lifestylechiroaz.com | 928.288.0500

New Life Chiropractic

172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifeprescott.com | 928.445.5818

Optimal Health and Performance

7411 E. Addis Ave., Ste. B Prescott Valley, AZ 86314 www.prescottoptimalhealth.com 928.853.5520

Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalaz.com | 928.442.0202

Prescott Family Chiropractic

3220 Lakeside Village Dr. | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.277.4992

Prescott Preferred Chiropractic 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

Prescott Valley Chiropractic 3088 Robert Rd., Ste. 105 | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522

Salberg Chiropractic 847 Valley St. | Prescott, AZ 86305 928.445.2004

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448

Warman Chiropractic 8113 E. Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059

Weary Chiropractic

730 N. Montezuma St., Ste. B | Prescott, AZ 86301 www.drweary.com | 928.778.2228

White Spar Chiropractic Clinic

405 White Spar Rd. | Prescott, AZ 86303 928.776.4663

Yamamoto Chiropractic

2517 N. Great Western Dr., Ste. L Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190

Yavapai Chiropractic Clinic

142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry

89A Dental Care PLLC

7121 E. Pronghorn Ranch Pkwy. Prescott Valley, AZ 86314

www.89adentalcare.com | 928.775.8989

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970

Aspen Dental - Prescott Valley 7584 E. AZ-69 | Prescott Valley, AZ 86314 www.aspendental.com | 928.812.7113

Bobby L. Raver Pediatric Dentistry

1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Bradshaw Family Dental Smile Design Center

7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877

Distinctive Dental Care

3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.515.0266

Frontier Village Dental Care

1781 E. AZ-69, Ste. 9 | Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

Gentle Dental

980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.0570

Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421

Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442

Joseph A. Savoini DMD PC 1231 Willow Creek Rd., Ste. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040

Keep Smiling Family Dentistry

815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

Keith L. Rosdahl, DDS, PC 1959 Commerce Center Cir. | Prescott, AZ 86301 928.771.8166

Kidzaam Dentistry

2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928.443.1400

Larson Family Dental 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128

My Kids’ Dentist 3626 Crossings Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959

Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 prescottdentalarts.com | 928.445.8980

Prescott Dental Center 222 S. Summit Ave., No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440

Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

Prescott Modern Dentistry and Orthodontics 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

Prescott Periodontics & Implant Dentistry 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Prescott Sleep Solutions Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503

Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

Prickly Pear Family Dental 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.460.7053

Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979

Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

Dermatology

Arizona Dermatology Group 830 Ainsworth Dr. Prescott, AZ 86301 www.arizonadermatologygroup.com 928.776.0325

Arizona Dermatology Group 2820 N. Glassford Hill Rd., No. 103 Prescott Valley, AZ 86314 www.arizonadermatologygroup.com 928.772.8553

Dermatology & Skin Care by Shelly

1598 Susan A Williams Way, Ste. E Chino Valley, AZ 86323 www.dermatologybyshelly.com 928.499.2915

MacKenzie Dermatology 3190 Clearwater Dr. | Prescott, AZ 86305 www.mackenziederm.com | 928.541.1312

Prescott Medical & Dermatology Group

804 Ainsworth Dr., Ste. 105 | Prescott, AZ 86301 www.prescottdermatology.com | 928.515.1155

Sunwest Dermatology and Skin Cancer Treatment Center

955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.228.2779

Dietitian & Diabetes Care

DSMT Associates

2245 Skyline Dr. | Prescott, AZ 86303 928.255.4599

Dietitiary Nutritionist

Cathy Clements

1875 N. Peaceful Mesa Dr. Prescott, AZ 86305

www.cathysclements.com | 912.602.8486

EON Consulting Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542

Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Ear, Nose and Throat

Prescott Ear, Nose & Throat & Allergy

1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Gastroenterology

Digestive Disease Specialists

5350 Distinction Way | Prescott, AZ 86301 www.prescottdigestive.com | 928.445.4066

General Surgery

Eric R. Nelson

3101 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Gynecology

Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Prescott Women’s Clinic

919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.womenshealthaz.com | 928.778.4300

Women’s Health And Wellness

1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887

Women’s Medical Care

1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

Health & Wellness Services

Carol Lucia Frequency Healing www.carollucia.com | 928.327.1256

Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122

Health Equipment & Supplies

Alliance Homecare

3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560

Comfort Mobility & Medical Supplies 1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466

Goodwin Street Medical Supply 406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825

Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202

Holistic Medicine

Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349

Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700

Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700

Exceptional Community Hospital 4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950

Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

Integrative

Medicine & Acupuncture

Harmony Integrative Medicine

518 E. Gurley St., Ste. 101 | Prescott, AZ 86301 928.776.4895

Internal Medicine

CareFirst Wellness Associates 2286 Crosswind Dr., Ste. C | Prescott, AZ 86305 www.carefirstwellnessassociates.com/arizona 928.216.3160

High Mark Internal Medicine

214 N. McCormick St. | Prescott, AZ 86301 www.highmarkmedicine.com | 928.237.9800

Serve MD

7900 E. Florentine Rd. | Prescott Valley, AZ 86314 www.servemd.net | 928.493.9937

IV

Therapy

Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111

Bear Infusions and Therapeutix PLLC 634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167

Elevate IV Bar 107 N. Cortez St., Ste. 201 | Prescott, AZ 86301 www.elevateivbar.com | 928.421.4292

Legendary Total Wellness

8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 928.227.3131

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

Ketamine Treatment

WholeMind Healing Pathways

3613 Crossings Dr., Ste. B | Prescott, AZ 86301 www.wholemindhealingpathways.com 928.550.6705

Massage Therapy

Evergreen Bodywork 329 S. Montezuma St. | Prescott, AZ 86303 www.massagebook.com/biz/ bookwithevergreenbodywork 530.919.8269

Prescott Massage Therapy 1265 Gail Gardner Way, Ste. A Prescott, AZ 86301 www.prescottmassagetherapy.com 928.848.1046

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

Medical Spa

A Better You Medspa 154 E. Merritt Ave. | Prescott, AZ 86305 www.abetteryoupv.com | 928.642.7838

A Better You Medspa 2852 N. Navajo Dr. Ste. B | Prescott Valley, AZ 86314 www.abetteryoupv.com | 928.772.0689

Aphrodite Aesthetics & Wellness

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773

Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Desert Rose Retreat Salon and Medspa 701 Ruth St. | Prescott, AZ 86301 www.desertroseretreat.com | 928.778.9798

Skin Perfection MedSpa

3190 Clearwater Dr. | Prescott, AZ 86305

www.skinperfectionaz.com | 928.541.0003

SkinPlus MedSpa

1747 Willow Creek Rd. | Prescott, AZ 86301 www.skinplusmedspa.com | 928.582.0716

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Turney Med Spa

1000 Ainsworth Dr., Ste. B100 | Prescott, AZ 86305 www.turneymedspa.com | 928.541.7995

Wilson Aesthetics Beauty & Wellness

8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Midwives

Arizona Highlands Midwifery

407 E. Sheldon St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656

A Family's Journey

407 E. Sheldon St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602

Naturopathy

Barbara Brooks Family Practice

703 W. Hillside Ave. | Prescott, AZ 86301 928.848.9264

Health & Healing Center

1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363

Naturopathic Women's Health & Pediatrics

407 E. Sheldon St. | Prescott, AZ 86301 928.442.7400

Partners in Health Care Naturally 343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

Prescott Natural Medicine Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturalmedicine.com 928.445.1999

Sanos Wellness

172 E. Merritt St., Ste. C | Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Neurophysiologist

John J. O’Connor, MD 3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066

Neurosurgery

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Occupational Therapist

Arizona Hand Center & Physical Rehab 3111 Clearwater Dr., Ste. C | Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Oncology

Arizona Oncology - Breast Surgical Oncology 5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.968.6950

Arizona Oncology - Medical Oncology & Hematology

5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.775.9430

Arizona Oncology - Prescott Radiation Oncology

1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry

Fornara Eye Center

1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.com | 928.637.6883

Geiler Eyecare

1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060

M&M Eye Institute

3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234

Premier Eye Center

980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937

Rummel Eye Care P.C. 1022 Willow Creek Rd., Ste. 200 Prescott, AZ 86301 www.rummeleyecare.net | 928.445.1341

Rummel Eye Care P.C.

2517 Great Western Dr. | Prescott Valley, AZ 86314 www.rummeleyecare.net | 928.445.1341

Williams Eyecare Group, LLC

3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303 local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Yavapai Eye Care

7763 E. Florentine Rd. Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393 Orthodontics

Patterson Orthodontics

3033 N. Windsong Dr., Ste. 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353

Prescott Orthodontics 3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051

Prescott Valley Orthodontics

7870 E. Florentine Rd. | Prescott Valley, AZ 86314 www.prescottortho.com | 928.445.7051 Orthopedic Specialist

Davis Orthopaedics LLC

3237 N. Windsong Dr. | Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320

Granite Orthopaedics, PLLC

1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950

Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Pain Management

Central Arizona Pain Institute 2100 Centerpointe West Dr. | Prescott, AZ 86301 www.centralazpain.com | 928.717.0788

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

The Pain Center of Arizona 3110 E. Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/locations/az/ prescott/prescott 928.237.9312

Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 928.771.2700

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586

Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

Pharmacy

Chino Valley Pharmacy 1932 N. AZ-89 | Chino Valley, AZ 86323 www.cvprx.com | 928.515.0046

Dewey Pharmacy 12075 E. AZ-69, Ste. E | Dewey, AZ 86327 www.deweyrx.com | 928.515.0455

Prescott Compounding Pharmacy 1841 E. AZ-69, Ste. 104 | Prescott, AZ 86301 www.prescottrx.com | 928.515.2354

Thumb Butte Pharmacy 3120 Willow Creek Rd., Ste. 150 Prescott, AZ 86301 www.thumbbuttepharmacy.com | 928.237.4006

Physical Therapy

Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

Canyon Physical Therapy & Aquatic Rehabilitation 2852 N. Navajo Dr., Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9797

Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667

Madsen Physical Therapy

2700 N. Lake Valley Rd., Unit A1

Prescott Valley, AZ 86314

928.775.9500

Peak Performance Physical Therapy

6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Permar Physical Therapy

143 N. McCormick St., Ste. 102 | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

The BioMechanics

1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

TLC Physical Therapy

3191 Stillwater Dr., Ste. C | Prescott, AZ 86305 www.facebook.com/tlcdpt | 928.830.247

Tipton Physical Therapy and Aquatic Center

8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

Plastic Surgery

Advanced Plastic Surgery Center 1615 Petroglyph Pointe Dr. | Prescott, AZ 86301 www.advancedplasticsurgeon.com | 928.777.0200

Podiatry

Complete Foot & Ankle Care

3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428

Northern Sun Podiatry

2485 N. Great Western Dr., Ste. E Prescott, AZ 86314

928.225.2540

Premier Foot & Ankle

3149 N. Windsong Dr. | Prescott Valley, AZ 86314 928.772.5916

Primary Care

Arizona Healthcare Freedom

140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com 928.298.3349

Ellen F. Bunch MD PLLC 1456 W. Gurley St. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880

HealthSong: Direct Primary Care

3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348

Hometown Healthcare

3001 N. Main St., Ste. 1B Prescott Valley, AZ 86314 www.hometownhealthcareaz.com | 928.259.5506

Integrated Medical Services

2971 Willow Creek Rd., Bldg. 3&4 Prescott, AZ 86301 www.imsaz.com | 928.277.8088

Lifetime Medical Care

3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 928.237.9014

Morris Health MD

3196 N. Windsong Dr. | Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505

Optima Medical 12075 AZ-69, Ste. B Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673

Optima Medical 901 AZ-69 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Optima Medical 3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711

Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

Pate Complete Healthcare 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 www.patecompletehealthcare.com 928.277.4622

Prescott Complete Care

1947 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723

Priola Primary & Palliative Care

3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305 928.778.0626

Priority Family Medical Clinic

3165 Stillwater Dr. | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

Sanos Wellness

172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Shirley Rheinfelder

3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083

Spectrum Healthcare

3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085

Windsong Primary Care 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 928.910.7010

Psychiatry & Counseling

Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd., Ste. 104 Prescott, AZ 86305 928.848.7456

Brooke Miller Coaching, Telehealth Therapy & Coaching www.brookemillercoaching.com | 971.226.9180

Dr. Kimberly Crooks, PsyD 143 N. McCormick St., Ste. 103 Prescott, AZ 86305 928.713.3489

Honeybee Healing & Counseling Services LLC 240 S. Montezuma St., Ste. 206 Prescott, AZ 86303 www.honeybeehealing.org | 928.857.8803

Joinery Therapy

100 N. Summit Ave., Ste. G | Prescott, AZ 86301 www.joinerytherapy.com | 928.239.7476

Marylyn A. Clark, Ph.D., LMFT, LISAC 222 W. Gurley St., Ste. 105 Prescott, AZ 86301 928.778.1806

Mended and Whole Counseling LLC 724 N. Montezuma St., Unit A Prescott, AZ 86301 www.mendedandwholecounseling.com 928.308.3569

NAZCARE-New Hope Wellness Center 8128 E. AZ-69, Ste. 201 | Prescott Valley, AZ 86314 nazcare.org | 928.460.4411

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211

Psychiatric Services of Prescott 143 E. Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Psychological Pathways 2820 N. Glassford Hill Rd., Ste. 108 Prescott Valley, AZ 86314 www.psychologyaz.com | 844.385.3747

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

Start Moving On 3080 N. Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5145

Stoneridge Center for Brains 5940 E. Copper Hill Dr., Ste. B & E Prescott Valley, AZ 86314 www.stoneridgecenters.com 844.475.4673

Radiology/Imaging

Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

Dignity Health, Yavapai Regional Medical Center 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancerscreening 928.771.5454

IYA Medical Imaging 3120 Willow Creek Rd. | Prescott, AZ 86301 iyamedical.com | 928.515.3232

SimonMed Imaging - Prescott 790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900

Recovery - Addiction

Canyon Crossing Recovery 819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 877.306.3042

Embark Recovery

3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.285.6323

MATFORCE

8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100

Mountain Valley Regional Rehabilitation Hospital

3700 N. Windsong Dr. | Prescott Valley, AZ 86314 mvrrh.ernesthealth.com | 928.759.8800

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 877.720.9595

Prescott House - Men’s Treatment

214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 866.425.4673

Reflections Recovery Center

957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.790.7979

Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.458.3739

Silver Sands Recovery

3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 844.935.2876

Treehouse Learning Community

635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813

Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 928.910.8853

Sleep Specialists

Sleep Apnea Options

815 Gail Gardner Way, Ste. 100 | Prescott, AZ 86305 www.sleepapneaoptions.com | 928.350.8709

Prescott Sleep Solutions

Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Surgical Center

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Ultrasound Services

Precision Diagnostic Ultrasound

703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

Precious Creations Mobile Ultrasound Serving Northern Arizona www.preciouscreationsultrasound.com 928.800.1640

Urology

Prescott Urology

811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282

Wellness Center

Synergy Wellness Center

1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Madison & Jimmy Stevens,

CO-OWNERS, PRESCOTT COMPOUNDING PHARMACY

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

A healthy lifestyle is one that provides your body with everything it needs to protect and heal itself. Our world is full of wonderful foods, scents and technology, but sometimes these things can cause damage to us on a cellular level.

We need to ensure that our lifestyle can promote healing and maintain health. This is achieved by optimal nutrition, exercise and mental health practices. It’s easy to forget that our body runs on millions of processes taking place on a microscopic level all day every day. It is these processes that get disrupted by stress, processed foods, lack of nutrition from food, pesticides,

chemicals in plastics, etc. When enough of these microscopic processes get disrupted, that’s when we start to experience illness. A healthy lifestyle is one that experiences all the delicious things life has to offer and balancing those things with healthy habits.

WHAT

ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY?

Our favorite way to keep ourselves and our family healthy is by taking highend professional-line supplements every day. We recommend five core supplements: a multivitamin, vitamin D, fish oil, a probiotic and magnesium.

We need to ensure that our lifestyle can promote healing and maintain health.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY?

Our family includes many types of exercise into our lifestyle. Formal exercise includes CrossFit, yoga, running, biking and weight lifting. But we have two little ones and are constantly running around the house or the park or following a dance video on YouTube.

WHAT

IS YOUR FAVORITE HEALTHY

FOOD/SNACK?

Our favorite healthy food is spring rolls. We stuff rice paper with chicken (boiled in a yummy ginger/onion broth), thinly sliced English

cucumbers, shredded carrots, a leaf of butter lettuce and a sprig of cilantro. Then we make a delicious peanut sauce for dipping. Spring rolls are a lot of work, so we don’t get to eat them as often as we would like.

Our go-to healthy snack is a protein shake typically comprised of protein powder, banana, peanut butter, spinach, blueberries and almond milk. We also take advantage of this hodgepodge recipe to add some supplements as well. We will add in a broccoli seed extract antioxidant powder, vitamin D, probiotics, a multivitamin, magnesium and anything else we don’t feel like swallowing as a pill.

Hip, elbow, and knee care. A joint effort.

Let’s face it. We’re not as young as we were yesterday. Or a decade ago. And whether age or injury has taken a toll on your joints, the results can be debilitating. That’s where our experts come in. Dignity Health’s orthopedic specialists are here to help you feel your best, working with you to get to the source of your discomfort and developing a personalized treatment plan.

Learn more and find an orthopedic specialist near you at YRMC.org.

WE BELIEVE IN TREATING THE SKIN & PERSON AS A WHOLE

This isn’t just about looking youthful or feeling great, it’s about transforming your entire lifestyle from the inside out. At Wilson Aesthetics Beauty and Wellness, we pride ourselves on creating a space where luxury meets advanced medical aesthetics. What sets us apart is our holistic approach, addressing not only your skin but your overall well-being. From the moment you step through our doors, we aim to make your worries fade, offering an environment where you feel at home. Our expert team goes beyond the surface, blending cutting-edge treatments like Botox, fillers, lasers, and PRP with a personalized touch that treats the whole person. We believe true beauty comes from feeling your best, inside and out. Located in Prescott Valley, Arizona, we invite you to discover a new standard in beauty and wellness tailored just for you.

MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS

SERVICES

Botox/Dysport | Morpheus8 | IV Therapy

Filler | Hydrafacial | PRF/PRP Injections

DiamondGlow | Men & Women’s Wellness

Hormone Therapy | Laser Hair Removal

Medical Weight Loss Program | B12 Injections

IPL | Brow Lamination | Empower RF

Vaginal Rejuvenation

SKINCARE BRANDS

Anfisa | Baja Zen | GlyMed Plus | Hydrinity

OSEA | Epionce | LilFox | Colorescience

ZO Skin Health | Skinbetter Science

One Love Organics | Alastin | Epicutis

CONTACT