Scottsdale Health March 2020 by Richman Media Group

03/20

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COLLAGEN CRAZE The nutrition trend everyone is talking about

Jenna Homsey The owner of GoFigure Training talks family inspiration, mental fitness and the world of bodybuilding

FOCUS ON YOU IMMUNITYBOOSTING FOODS & SICK DAY SKIN CARE RICHMAN MEDIA GROUP

How to say no to people pleasing Avoiding the comparison trap Tips for a perfect REM cycle

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content / March 2020

12 e d note 14 health

Quality sleep for kids, alarm tips, peanut allergy drug, milk for children, primary care concerns, red meat negatives, injury connections, and the effects of marijuana on your heart

Jenna Homsey

The owner of GoFigure Training talks fitness beginnings and bodybuilding

16 list

Get the most out of your REM cycle

17 splurge

An insulated cooler backpack

18 cook

Spring green salad

20 food

Immunity-boosting ingredients

22 weight loss News to know

The Workshop Pilates The new instagrammable studio by Ariel Schwartz and Jackie Parks

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03/20

24 solo scottsdale Meet Kenneth

26 muscle Body by barbell

28 balance

Saying no to people pleasing

30 nutrition Collagen craze

KERRY ZANG, DPM Diplomat, American Board of Foot & Ankle Surgery Q: What is neuropathy? A: The presence of burning,

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at neuropathy as more of a

in your feet.

vascular disease (related to poor circulation) rather than a nerve condition, but I had no way to prove it.

Q: What has changed in diagnosing neuropathy?

Q: What has been the problem with traditional treatments? A: Just treating the symptoms is my biggest concern with traditional treatments. If we

A: I’m now doing a more exten-

don’t find out what’s causing the

sive exam to evaluate circulation

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content / March 2020

32 48

32 scottsdale soul U.S. Egg’s new bar, a new book by a Sedona-based juicery and cafe owner, wellness ginger shots, a recipe for veggie noodle stir fry, and CBD-infused cocktails

34 life

Weekend Wine Down at Mountain Shadows, Phoenician Spa’s new award, the LGPA Founders Cup, Freeplay app comes to Phoenix, and Archiepalooza 2.0

36 toys, tech & gear Walk this way

38 crazy 8s Spring training

46 relating

The comparison trap 03/20

48 beauty

Sick day skin care

allyouneedforhappiness.com

COLLAGEN CRAZE The nutrition trend everyone is talking about

50 endurance

Jenna Homsey The owner of GoFigure Training talks family inspiration, mental fitness and the world of bodybuilding

Sneakers for speed

51 event

Galentine’s Day at the Village

FOCUS ON YOU IMMUNITYBOOSTING FOODS & SICK DAY SKIN CARE

How to say no to people pleasing Avoiding the comparison trap Tips for a perfect REM cycle

RICHMAN MEDIA GROUP

ON THE COVER: Jenna Homsey, photo by Claudia Johnstone, www.dasfotohaus.com.

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03/20

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ed note / March 2020

Spring training is back and it’s definitely taking over the Valley once again. The town is full of energy – and people (seriously, have you tried to get a restaurant reservation lately?)! Phoenicians and visitors alike are flocking to the 10 stadiums around town to see their favorite teams practice before the regular season begins. Beyond it being a day of fun in the sun, we have eight crazy facts about spring training (page 38) to check out before you head to a game! The weather at the games will be so beautiful, it might even inspire you to go on a walk. We’ve rounded up some necessities for spring strolls (page 36), whether you’re headed out for leisure or to break a sweat – although that may happen either way with the rising temps we’re seeing this month! For those really looking to get their fitness on, page 26 showcases a workout featuring barbells to get in “spring break” shape. Along with vacation and relaxation, the nicer weather, aka bathing suit season, can also bring along some feelings of doubt. Enter: the comparison trap. If you’re looking to get out of your head and bring the focus back to No. 1 (that’s you!), flip to page 28 for tips to avoid the trap. And while you’re working within, page 46 shares helpful ways to just say “no” if you’re a people pleaser trying to change your ways. We also spoke to Jenna Homsey, who is on our cover this month. Beginning on page 40, the owner of GoFigure Training is talking about her fitness beginnings, journey to the bodybuilding stage, and her focus on helping people get strong from the inside out. If you’re worried about staying healthy during flu and cold season, check out page 20 for dishes at local restaurants featuring immunity-boosting ingredients and page 16, which has tips to make the most out of your REM Cycle while getting some rest. Or, if you’ve already caught something, we’ve got some sick day skin care tips to cover up that cold (page 48). Lastly, if you’ve seen the collagen craze in the nutrition world, page 30 has the lowdown before you jump on the bandwagon. Enjoy the beautiful weather and all that spring training has to offer this month! Best, Gabby Leighton Editor-in-Chief gabby@richmanmediagroup.com Find our magazine on Facebook!

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C ON T R IB U T IN G WR IT E R S Lewis Elliot, Mandy Holmes, Maggie Husami, Jess Hutchens, Hailey Hyde, Elizabeth Liberatore, Stacy Liman, Bradley Nelson, Karey Northington, Kelly Potts, Erica Ptak, Jeremy Scott P H OT OG R A P H Y David Apeji, Claudia Johnstone, Mark Morgan, James Patrick, Erica Ptak

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SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.

news

/ complied by Kelly Potts

Time for Bed It always comes back to quality sleep. Depression, anxiety, impulsive behavior and poor cognitive performance in children is effected by the amount of sleep they have, according to researchers from the University of Warwick. These sleep states are active processes that support reorganization of brain circuitry. When children’s brains are developing and reorganizing rapidly, these sleep times are extremely important. The recommended amount of sleep for children 6 to 12 years of age is 9 to 12 hours. Source: www.sciencedaily.com.

Peanut Cure Good news for kids suffering from peanut allergies – the FDA has approved the first drug to treat accidental exposure to peanuts. While it is important to note that the drug, Palforzia, does not cure peanut allergies, it is meant to be taken daily by children 4 to 17 years old, building up the drug’s effect in the child’s system to fight peanut allergies, should the child be exposed. Source: www.healthline.com.

Milk for Kids In recent years, there has been a surge in milk alternatives, but what is best for kids? According to Association of UK Dieticians, cow’s milk in its fattiest form is a must-have. The three key energy sources for kids are dairy, protein and carbohydrates, and kids need significantly more energy per pound than adults. Giving kids full-fat milk is a good source of calcium, iodine, vitamins A and B12, and fat. Source: www.cnn. com.

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Set the Tone How do you wake up each morning? Is it the sweet sound of your favorite song, or a blaring alarm? Perhaps it’s your kids or dogs waking you up, instead? According to the Royal Melbourne Institute of Technology University, your alarm choice influences how awake you feel after the alarm rings, and how efficiently you go about daily tasks. Researchers found that people who used more melodic alarms reported feeling more alert in the mornings, whereas those whose alarms had harsher sounds, like that of intermittent beeping, said they felt groggier and less awake. Set your tune, and set your tone for the day. Source: www. medicalnewstoday.com.

news

Primary Care

Not So Chill In a recent study published in the Journal of the American College of Cardiology, 2% of Americans who reported using marijuana also stated they have cardiovascular disease. While research on this topic has just begun, and there are no concreate links between smoking marijuana and heart disease, researchers looked at the possible interactions marijuana may have with drugs typically prescribed for cardiovascular issues, and the way marijuana chemicals may affect the heart at a molecular level. Source: www. medicalnewstoday.com.

Insured adults are visiting primary care providers less often than they did about a decade ago, according to research published in Annals of Internal Medicine. The study looked at data from an insurer that provides health coverage to about 20 million people per year across America. While it’s common to check in with doctors via email instead of in person and urgent care clinics are gaining in popularity, researchers state that people should still build a trusting relationship with a discerning provider who knows their medical history. Evidence to why there has been a decline points to rising out-of-pocket costs for visits. Source: www.npr.org.

Red Isn’t Rad Despite recent surveys, a new analysis reports that eating red and processed meat is bad for your health. The analysis, which looked at longterm data of 30,000 people, found a small but significant risk of death from any cause tied to eating two servings of processed meat or unprocessed red meat each week. Researchers found a 3 to 7% higher risk of cardiovascular disease and premature death for people who ate two servings of red meat and processed meat each week. Source: www.cnn. com.

A Surprising Connection Tearing your ACL may go beyond knee repair. The University of Michigan School of Kinesiology researchers found that there are structural changes in the brains of patients

who underwent ACL reconstruction. Researchers have known that some joint function is often permanently lost after anterior cruciate ligament reconstruction, and re-injury is common, even with intensive

physical therapy, but it’s unclear why. These brain changes may hinder a patient’s recovery and may contribute to performance deficits and re-injury. Source: www. sciencedaily.com.

03/20 ScottsdaleHealth

list

/ by Stacy Liman

5 Ways to Get the Most Out of Your REM Cycle While sleep is considered a basic human function, getting quality rest on a regular basis proves to be more of a challenge. It’s no surprise that people feel better when they’ve gotten deep sleep – it’s science. When people consistently complete the full sleep cycle, the body is able to recover and the mind is able to refocus. Sleep has five stages and is categorized as either REM (rapid eye movement) or non-REM. REM, the fifth and final stage, is when deep sleep occurs. The trick to a good night’s rest is reaching that point to allow the body (and brain) to recharge. Here are five ways to reach REM and get the most out of it when you’re there.

1. Back to Sleep Basics Bedtimes aren’t just for children. Falling asleep and waking up around the same time each day is one of the most important factors to improving sleep quality, even on weekends, on work trips and during vacations. Establishing a steady schedule will help you doze off faster and go through the stages of sleep more effectively. 2. Address Distractions Remove potential distractions to create a peaceful setting for optimal sleep. Leave computers, tablets, cell phones and TVs in

other areas of the home. Make your bedroom a space for sleeping only, so do not bring in work, food or other items that can cause you to become more alert. 3. Control the Environment Create a space that is dark, cool and clean. Put up room-darkening or blackout curtains, as light plays a significant role in circadian rhythms. Body temperature takes a slight dip when heading to bed, so cooling the room can help facilitate deeper sleep. The other factor to keep in mind is cleanliness, as clutterfree surfaces, a

fresh set of sheets and well-kept pillows and mattresses all contribute to one’s ability to reach REM. 4. No-stress Slumber Stress is one of the biggest sleep stealers and not addressing it can be disruptive. A cycle you want to avoid is one of anxiety about loss of sleep or the inability to get restful sleep. If you can’t fall asleep, getting up, moving to a different room and doing a calming activity such as reading a book will help you to not associate your bedroom with sleep anxiety. When the drowsiness sets in, go

back to bed for another attempt. 5. Implement Other Healthy Habits Certain practices during the day can lead to deeper sleep at night. Regular exercise, stopping caffeine consumption after lunch and drinking enough water have all been shown to help fight sleeplessness and help you complete sleep cycles. Foods can also harm or help your sleep, so be conscious that spicy, heavy or fatty meals can keep you awake, while kiwis, cherries, bananas and almonds can help you fall asleep fast and stay asleep.

Stacy Liman is a journalism graduate student and a freelance writer with Amerisleep. Her focus is on mindfulness and content marketing. Stacy enjoys discovering new mattresses and connecting people with their perfect bed, but she more so enjoys understanding and writing about the science of sleep to help people get deeper, healthier rest. Learn more at amerisleep.com or find your nearest showroom at amerisleep.com/phoenix.

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splurge / by Gabby Leighton

Cooler Than Cool

An insulated backpack for any adventure

The Boss, a backpack and cooler made to keep beverages cold mile after mile, is one of six cooler styles by Icemule coolers. The cooler – which can hold up to 30 liters of beverages, or 24 cans plus ice, and over 60 pounds of weight total – is surrounded by a 3-centimeter closed-cell insulation foam, giving users multiday ice retention. The durable backpack, made from waterproof fabric, includes ventilated airmesh back pads and carrying straps, a cushioned hip belt, and a sternum strap for comfort. In addition to a wide-mouth, tri-fold enclosure for easy loading and unloading, it’s equipped with three oversized, insulated and padded pockets with special zippers to keep all items dry inside. $299.95 at Icemule Coolers, www.icemulecoolers.com.

03/20 ScottsdaleHealth

cook

/ recipe and photo by Erica Ptak

SPRING GREEN SALAD

Erica Ptak is the creator of Founded in Flavor, a local food blog devoted to healthy, indulgent recipes. For more information on her blog, visit foundedinflavor.com or visit her Instagram at @foundedinflavor.

Servings Size: 2-4 servings SALAD INGREDIENTS 3 cups baby arugula 2 cups asparagus, cut into 3-inch pieces 2 tablespoons olive oil ½ cup frozen peas ½ cup snap peas, roughly chopped ½ cup radishes, thinly sliced ½ cup fresh mint leaves, roughly chopped cup crumbled feta 1 cup sliced cucumber ¼ cup chopped red onion LEMON VINAIGRETTE ½ cup extra virgin olive oil ¼ cup freshly squeezed lemon juice 1 teaspoon Dijon mustard 2 garlic cloves minced ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper

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To make salad: Toss asparagus in 2 tablespoons olive oil and a pinch of salt and pepper. Place asparagus on baking sheet and bake in a 350-degree oven for 15 minutes (or until the asparagus is fork tender). Once cooked, set them aside until they are room temperature. Cook the frozen peas in a sauce pan with 2 tablespoons of water until the peas come to a boil. Once cooked, set them aside until they are room temperature. Once the peas and asparagus are cooled, toss the snap peas, arugula, sliced radishes, fresh mint leaves, feta, sliced cucumber, and red onion in a large serving bowl. To make lemon vinaigrette: Add all ingredients into a separate bowl and whisky thoroughly until all ingredients combine. Drizzle over the salad, toss, and serve!

03/20

PINHOLE SURGICAL TECHNIQUE:

A revolutionary new way to achieve your best smile! BEFORE A University Study revealed that 89% of patients over 20 years old have gingival recession. Receding gums can be caused by gum disease or because of excessive brushing, certain medications, clenching or grinding, or smoking. Not only are receding gums painful and unattractive, but the actual bone underneath is being lost, leading to tooth loss. The Pinhole Surgical Technique is a revolutionary procedure that solves the problem of receding gums. PST offers natural-looking, long-lasting healthy smiles to those suffering from receded gums, giving patients a beautiful new smile in as little as an hour. Since nothing more than local anesthesia is needed, patients can return to work after their appointment. The Pinhole Surgical Technique takes the place of traditional gum grafts, with minimal discomfort or pain. In fact, recovery time is virtually nonexistent with PST. The results are more predictable, less noticeable, and will last as long as any other gum correction procedure. Stunning new smiles can be seen immediately. Dr. Erik Svans, DDS was among the first dentists to study the Pinhole Surgical Technique under its inventor, Dr. John C. Chao, DDS in 2014. Since introducing

AFTER PST to his practice, Dr. Svans has seen very predictable and reliable long-term results. There is no scalpel, incision, or stitches with PST, making it virtually painfree. This innovative procedure uses a .1 inch “pinhole” opening to reposition a patient’s receded gumline to its healthy, natural location. After repositioning the gum tissue to cover the exposed root surface, Dr. Svans strategically places collagen through the Pinhole to stabilize the tissue in place. The collagen resets the gum tissue and makes it stronger than before. Patients can return to normal eating that very night.

BEFORE

Previously, treatment for receded gumlines was very painful and required cutting donor gum tissue from the roof of a patient’s mouth. The donor tissue was then stitched to the receded site, which had also been cut or “flapped” in preparation for the graft. Recovery for this traditional surgical technique requires two to three weeks with prescription pain medicine. In contrast, PST is a kinder, gentler procedure since it only requires a repositioning of existing gum tissue over the exposed root surface. With PST, Dr. Svans can treat one to all teeth in one visit, in as little as 30 minutes. Patients are amazed with the results, instantly falling in love with their healthy, beautiful new smiles. If you’re ready to stop living with the pain and embarrassment of recessed gums, the Pinhole Surgical Technique may be right for you! Schedule a complimentary consultation by calling Dr. Erik Svans at 480.219.8760 or visit www.PinholeAZ.com.

AFTER Follow us at:@pinholedentist

Svans Dentistry PLLC

7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760

Erik P. Svans DDS

food

/ by Mandy Holmes

driven restaurant’s winter immunity bowl ($14) is perfectfor anyone looking to protect their body from cold symptoms. The star of the show is Lion’s Mane, a medicinal mushroom known for its powerful anti-inflammatory and antibacterial properties. The bowl is also made with kuzu, a staple in Chinese medicine thanks to its anti-inflammatory and blood sugar regulating properties. Guests will also find garlic, broccolini, edamame and farro, an ancient grain that is rich in B vitamins, in the bowl. www.truefoodkitchen.com.

Fighting Foods Menu items featuring immunity-boosting ingredients

If you’re looking for ways to prevent colds and the flu, fueling your body with certain foods may help keep your immune system strong. Visit these local restaurants for a hearty dose of immunity-boosting staples.

The Village Health Clubs & Spas Get your day started with a veggie filled omelet ($9.50), full of vitamin C thanks to a variety of veggies including broccoli, which has sulforaphane that turn on antioxidant genes and enzymes in specific immune cells. Pair that with the license to kale smoothie ($7.30) to increase your folate intake or hang around for a lean Bowl ($11.75) at lunchtime, which is full of vitamin C thanks to the bell

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peppers and has a healthy dose of vitamin B6 from grilled chicken. www.villageclubs.com. Civana Wellness Resort and Spa This Carefree-located destination’s hallmark superfood Sunday brunch (starting at $10) helps healthconscious diners stock up on nutrients. Highlights include the Southwest quinoa bowl, packed with avocado and mushrooms, and the kale salad, with berries and almonds – both

rich in immune-boosting properties. www. civanacaefree.com. Kovo At this Mediterranean spot, the housemade tzatziki ($7) is a simple yet flavorful accompaniment to many dishes including the lamb burger ($14) and it can be enjoyed as an appetizer with raw veggies and pita for dipping. Immunityboosting plain Greek yogurt takes center stage, as well as your immune system’s best friend: garlic. The dip features fresh

dill and cucumbers and is also offered during happy hour for $5 Monday through Friday from 3 to 6 p.m. www.kovomedi. com. Juby True The body karate juice “boost” ($4) is a 3-ounce bottle of cold-pressed juice that delivers a powerful dose of coldfighting ingredients such as orange, sea buckthorn, ginger, lemon, astragalus, and nettle oil. The shot-sized beverage is rich in antioxidants and omegas from sea buckthorn – both of which benefit mineral absorption – while the astragalus and nettle oil work in tandem to keep illnesses at bay. www.jubytrue. com. True Food Kitchen Poured tableside over nutrient-packed ingredients, the health-

Spa Café at the Boulders Resort. Skip the tequila and take a wellness shot ($6) with healthboosting ingredients like turmeric, ginger, and spinach. Choose from the carrot & ginger detox shot, full of heirloom carrot, ginger, red apple, and turmeric, or the green wellbeing packed with celery, spinach, green apple, English cucumber, honey, and ginger to fortify the immune system. www.theboulders. com. Scottsdale Princess Spa The citrus quinoa bowl ($18) at this North Scottsdale spa combines vitamin C-rich citrus segments with quinoa, pickled Fresno peppers, arugula, and almonds and is topped with a citrustahini vinaigrette. Tahini is a great way to obtain B vitamins like thiamine, along with minerals, including magnesium, manganese, iron and zinc. www.fairmont.com.

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weight loss news

The Sweet Spot

/ complied by Kelly Potts

A Case for Staying Home When dieting, there is no such thing as a “healthy meal out.” Researchers from the Friedman School of Nutrition Science and Policy at Tufts University found that Americans get 1 out of every 5 calories from eating out, but these meals typically have poor nutritional quality. The study reported that less than 0.1% of meals consumed during the study were nutritional, quality foods. If you’re looking to hit your goals, skip the fast-casual or fine dining restaurants and meal prep your way into a healthy lifestyle. Source: www.usnews.com.

Sometimes a minute on the treadmill can feel like an hour. But how long should you be on the treadmill for the most effectiveness? When choosing a high-intensity interval training regimen, experts recommend a 20-minute workout on the treadmill. Steady-state treadmill workouts can last a little longer. Try 30 minutes for a moderate-intensity workout like light jogging, or 40 minutes for low-intensity walking. These are the “sweet spots” for cardio sessions. Source: www.popsugar.com.

Jumpstart With Keto The Keto diet took over in 2019, and it appears its reign will continue throughout 2020. However, Yale researchers found that a ketogenic diet, which provides 99% of calories from fat and only 1% from carbohydrates, produces health benefits in the short term, but negative effects after about a week. While it may help improve diabetes and other conditions in humans over a long-term period, researchers found that after a few weeks following keto diet, participants start eating more fats, which could lead to weight gain instead of weight loss. Source: www.sciencedaily.com.

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Bloated Blunders It’s hard to know which diet is best for each person, and sometimes they come with adverse effects. People who eat high-fiber diets are more likely to experience bloating if their high-fiber diet is protein-rich as compared to carbohydrate-rich, according to a study led by researchers at the Johns Hopkins Bloomberg School of Public Health. The study suggests that people who want to eat a high-fiber diet would be less likely to experience bloating if the diet were relatively carb-rich versus protein-rich. While researchers believe this is a short-term side effect, it is a less than ideal one. Source: www. medicalnewstoday.com

ning technology which provides you with a comprehensive look at your physical makeup, allowing you to see your body in a whole new light. Afterward, Prevene Wellbeing®’s program can use the results of your physical to formulate a thorough wellness plan customized to your exact needs, and you have 24-7 access to the free Prevene™ app: containing helpful nutrition and workout plans and direct support, it’s a tool for ongoing success right at your fingertips. Best of all, you don’t have to fork over the extra cash to get the cutting-edge preventive care you deserve – it’s billed to your insurance just like an annual physical or a regular office visit would be. The healthcare paradigm is shifting its focus from treatment to prevention, and Prevene™ is at the forefront. “It’s time for preventive healthcare to become its own specialty, set apart from the primary care offices that are already overburdened with sick patients,” says Dr. Rotella. In a blind review, with an overall 4.95 star rating, the majority of patients stated they preferred a separate location from the busy, crowded doctor’s office – a testament to the need for programs such as Prevene Wellbeing®. Experience for yourself the amazing feeling of understanding your entire body as it relates to you and the future of your health with Prevene™. Your insurance plan covers your preventive healthcare, so why not take advantage of the benefits? Your body – and your mind – will thank you. Why hasn’t anyone thought of this before?

WHY DON’T PEOPLE GET THEIR PHYSICALS? MAYBE BECAUSE PHYSICALS SUCK! “I want to wait long periods of time for my healthy yearly well exam in an office filled with sick patients by a burned out physician” said NO patient ever

“We are seeing an overall greater need in prevention, and studies show that there is not enough time for it to be done in an overcrowded traditional treatment-based clinic,” states Joseph A. Rotella MD, DC, creator of the Prevene Wellbeing® program. Today’s patients are eager for a personalized focus on wellness, early detection, health screenings, mental health, nutrition, and an appropriate diet and exercise program for their lifestyle. Believe it or not, it’s all possible with Prevene Wellbeing® -- an innovative and unprecedented level of healthcare. The future of wellness has come to Arizona, with

the goal of preventing acute and chronic diseases one person, one neighborhood, and one community at a time. The Prevene™ difference is evident from the moment you step through the door; its setting is casual, not clinical. You will find no sick patients, no prescription medication influences, only a holistic approach focusing on your lifestyle and your health. Gone are the days when a physical exam consisted of a height and weight check, a quick once-over, and a lab order; with Prevene Wellbeing®, you’ll learn more about your body than you ever thought possible. Prevene™ utilizes advanced 3D body scan-

10277 N. 92nd St., Suite 102 480.614.5349 www.prevene.com

solo scottsdale by Gabby Leighton / photo by Mark Morgan

Each month, Scottsdale Health features one local single. This month, meet…

Kenny Age: 28 About me: I was born in and raised in Philadelphia, PA, and moved out West four years ago after graduating from Bloomsburg University. I lived in Long Beach, CA, for three years before moving to Scottsdale. I am a professional clothier serving businessmen, executives, and other professionals. I enjoy leading a healthy lifestyle that includes clean eating, longdistance running, weight training, hiking, and playing volleyball with friends. My weekends include time with friends, the gym, hikes, dining, and church. I come from a large family – I am the oldest of seven. I really enjoy networking and building friendships, trips to the beach, and trying different restaurants. My downtime includes reading, catching up with family, listening to podcasts, and catching up on sleep. My simple pleasure is

Interested In Meeting Our Single?

Email him via gabby@richmanmediagroup.com. Please put “Kenny” in the subject line.

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enjoying a cup of espresso or coffee and relaxing. My favorite book is: Shoe Dog. What I’m looking for in a significant other: I am looking for someone who is happy, kind, enjoys fitness, and who wants to build a healthy and successful life centered around faith. The most important qualities to me are: It’s important that you are always looking forward and you are excited about life. Having a genuine, caring heart for people and wanting the best for those around you. Having an attitude of gratitude for what you have and having a vision of what you want. Being a happy and fit person. The least important qualities to me are: Your past, though important, it’s more about the future.

Interested In Being Our Next Solo? Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.

Driving on the course, fun. Driving to the cleaners, not so fun.

Specializing in premier quality dry cleaning, with complimentary pick-up and delivery to your home or office for your convenience. Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!

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muscle

/ by Jess Hutchens / photos by James Patrick

Circuit #1: Barbell Squats followed by Jump Squats Barbell Squats Start with the bar on the upper part of your back and standing with your feet shoulder-width apart. Slowly squat down by keeping your knees apart and moving your hips back as if sitting down on a chair. Squat down until your hips are lower than your knees, making sure to not let your knees cave in. Squat back up to starting position with your chest up and hips coming back to neutral, not thrusting forward. Deep breath in on the way down and exhaling on the way up.

Body by Barbell A high-intensity workout to prep for spring in the sun

Many people get excited for spring break as itâ&#x20AC;&#x2122;s a time to take trips to the beach or lay out by the pool. If you are wanting to get a little more prepared for swimsuit season and spring break this March, try adding in this high-intensity barbell workout the next time you hit the gym.

Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. For more information visit jesshutchensfit.com

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Jump Squats Start with feet shoulder-width apart. Squat down, swinging arms back as you lower your body. Propel yourself up into the air back in starting position, with arms raised above your head. Land back into the squat position, carefully distributing weight evenly onto feet and not just on toes. Go as fast as you can. Circuit #2: Barbell Deadlifts followed by Burpees Barbell Deadlifts Start with your feet slightly under the barbell and legs almost shoulder-width apart. Next, bend over and grab the barbell with an overhand grip that is shoulder-width apart, keeping a huge focus on making sure your back is completely straight and not rounded. Hinge

forward by bending your knees so that your shins are touching the barbell. Next you will hinge back up, lifting your chest and straightening your back. Slowly lower back down, keeping your back straight, and repeating the movement. Exhale on the way up, inhale on the way down. Burpees Start by standing with your feet shoulderwidth apart and having your arms down at your sides. Bend your knees down and reach forward to place your hands on the ground. Kick your legs back so that your body is straight, and lower your body into a pushup position by bending your elbows and lowering your trunk. Push back up and straighten arms, bring legs forward, and go back to starting position. Go as fast as you can. Circuit #3: Barbell Hip Thrusts Sit down and roll the barbell over your hips, then bring your feet back toward your body and keep legs shoulder-width apart. Plant feet firmly on ground. Raise your back so that the bottom of your shoulder blades are on the bench. Keep your head facing forward at all times, tucking your chin down and not letting head fall back. Raise your hips so that you are at 90 degrees, and focus on tilting your pelvis back and squeezing your glutes at the top. Slowly lower. Be sure to exhale on the way up and inhale on the way down.

For this workout, you will need a barbell and plates, a cushion, and a free interval timer app on your phone (or a wall clock). Complete these three circuits three times through. Do 30 seconds fast for the high interval and 10 seconds rest for slow interval.

03/20 ScottsdaleHealth

balance / by Bradley Nelson

Veteran holistic physician Dr. Bradley Nelson (D.C., ret) is one of the world’s foremost experts on natural methods of achieving wellness. He has trained thousands of certified practitioners worldwide to help people overcome physical and emotional discomfort by releasing their emotional baggage. His best-selling book “The Emotion Code” provides step-by-step instructions for working with the body’s energy healing power. A newly revised and expanded edition of “The Emotion Code” is now available (May 2019, St. Martin’s Press). For more information and a free Emotion Code Starter Kit, visit www.emotioncodegift.com.

People Pleasing Problems How to say “no” and avoid overcommitting

Do you have a hard time saying no to certain people or in certain situations? Do you stress yourself out because you say yes too often and take on more than you know you should? If so, you might have an issue with people pleasing. People pleasing is usually driven by good intentions. You want to be nice. You sincerely want to help. You don’t want to be perceived as selfish, unhelpful, or incapable. Or maybe you feel that saying no will lead to a confrontation you don’t want. Whatever your reasons for people pleasing, it can lead to you feeling overwhelmed or neglecting your own needs. If that’s the case, you may need to learn some diplomatic ways of saying no. Often, the obstacle that stands between you and a polite refusal could be as simple as getting the words out or knowing how to respond. With that in mind, here are some ways to politely say no:

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1. Keep it simple You can be direct and still be polite. Say something like, “I really appreciate you thinking of me, but I’ve really got too much on my plate to take on something else.” Or you can try, “Thanks for the invitation, but I’m afraid I’m already booked.” Keep in mind that you haven’t done anything wrong, and there is no need to apologize. You’re simply opting out for your own good, and learning how to say no to things.

SCOTTSDALE 8752 E. Shea (101 & Shea) 480-991-6432

Trapped Emotions Sometimes people have trapped emotions, or unresolved feelings from difficult and traumatic experiences in their past, that can make it difficult for them to say no. If you have a trapped emotion of guilt over something you did not do, for instance, this could make you more inclined to people pleasing. Other emotions than can contribute to this effect include insecurity; indecisiveness; feeling that your efforts or your love were not received; or pride. If you have trouble saying no, practice these techniques and resolve any trapped emotions. Taking these steps might help you learn how to say no and take better care of your emotional health.

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2. Defer until later If you really want to agree to what is being asked, or if you simply don’t know what to say in the moment, you can buy yourself some response time by saying, “I really need to check my workload and get back to you.” Then you can think it over, examine your priorities, or think of a way to diplomatically decline if that’s what you want to do. 3. Be honest If you’re being asked to do something you simply don’t want to do, you might try something like, “I’m glad you invited me, but that doesn’t really line up with my goals right now.” If you want to say no to a date or other social activity, try something like, “I’m flattered, but to be honest, I think we shouldn’t complicate our friendship by dating.” Or you could be more frank and tell them you don’t want to give them the wrong impression of your feelings or preferences by saying yes to a date or social activity. If the other person is a good friend or family member, you could even explain that you’ve been working on your ability to say no, and that doing so is really for your own emotional or mental benefit. If they love you, they’ll probably understand. In learning how to say no, remember that you’re simply turning down a request, not rejecting a person. You might love and respect the person making the request, but don’t let that make you feel obligated. Chances are, they’ll completely understand — especially if you’re gracious and reaffirm your fondness for them in your response.

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nutrition

/ by Karey Northington

Collagen Craze The powerhouse ingredient taking the nutrition world by storm

Where did the collagen consumption trend begin? For centuries, the Chinese culture has been consuming food rich in collagen touting its health benefits with minimal risk. Chinese women would eat foods like pig’s feet and shark fins to garner the anti-aging benefits and attempt to reduce joint pain. Collagen swept the United States in the 1980s in the form of injectable filler to smooth lines and replace lost volume in the face. It did not remain popular due to its lackluster lasting effect and higher than desirable allergy rate. Recently, there has been a surge in focusing on the “inside out” approach. Although there has not been a vast amount of study done on the topic, the small body of evidence in favor of increasing daily amounts exists – and is growing.

Gelatin powder can be a collagen boost in your morning smoothie

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Karey Northington is an RN and nutritionist turned serial entrepreneur. She is the owner of Karey Northington Fitness, Northington Fitness and Nutrition, PROTEINHOUSE Gilbert, and STRONGER boot camps. Karey is a fitness cover model and 2-time pro-card winner. She is passionate about transforming lives from the inside out.

The Facts Collagen makes up 75% of the dry weight of our skin and is built from amino acids hydroxyproline, proline, and glycine. As it ages, the human body breaks down collagen faster than it can replenish it. The attempts to apply collagen topically or inject it did not seem to have the potential long-term benefits that regular doses of collagen in our diets could yield. The product is broken down in digestion, so research is still determining if this produces the desired positive effects of the collagen naturally produced in our bodies or topically – that would bypass digestion. Yet, studies have shown that those who have consumed 5 to 8 milligrams of collagen per day showed more collagen in testing in comparison to their non-collagen consuming counterparts. Research has shown that collagen can help with the following: Skin elasticity and tone, as well as hydration in a recent study and also helped wounds heal nearly twice as quickly as those who were not taking the additional collagen. Joint damage repair and aches and pains related to arthritis, likely caused by the additional accumulation of collagen in tissues that catalyzes the further production of collagen by our body. Improved heart health as collagen

provides additional structure to arteries and prevents them from becoming weak and fragile. HDL, the good (or “happy”) cholesterol, increased by an average of 6%. Muscle preservation leads to better resting metabolism and strength as we age. There was also evidence of increased muscle gains in those who exercised for 12 weeks while taking 15 grams of collagen each day in comparison to those who followed the same training program sans collagen.

When using bones, choose cage-free, antibiotic-free, free-range animals since contaminants can live in these animal parts, such as heavy metals.

Although in the early evidential stages, and some of the “how” details remaining, the numerous benefits found point in the direction that this nutrition tip will be here for the long haul. Here are three ways to increase your collagen protein intake. Food Food is always the first choice before supplementation. The best way to up your intake of collagen protein is by making broth at home using bones from chicken, fish, or beef. You’ll want to be picky, though, when using bones and choose cagefree, antibiotic-free, free-range animals since contaminants can live in these animal parts, such as heavy metals. Unlike typical stock, this broth will often have to simmer for 24 hours or more. Another great choice is gelatin, which will bring out your inner child and boost your collagen!

Amino Acids Getting an array of amino acids is necessary, especially for vegan and vegetarian diets. Collagen is high in 16 amino acids including hydroxyproline, which is not found in other protein sources. It does

lack tryptophan (one of the six essential amino acids), though, which is why it works best in conjunction with other protein sources. Be sure to also get enough vitamin C, which regulates the synthesis of collagen. This can be achieved

by stocking up on citrus fruits, potatoes, broccoli, Brussels sprouts, and bell peppers. Supplements Supplementation is also an option, and now there is a bevy of tasty ways to ingest collagen,

including flavored coffee creamers, powders, and chews. Be sure that the supplement is produced using the same tips as the livestock above: freerange, cage-free, and antibiotic-free to avoid the potential contaminants.

03/20 ScottsdaleHealth

soul

Sentimental Snacking Arizona-based, family-owned and -operated U.S. Egg is all about “good food, real people.” Now, the breakfast and lunch destination is delivering that message to customers in a new way as the eatery’s popular Protein Pancakes have been transformed into a Protein Pancake Bar. The secret family pancake recipe has been adapted into a portable, nutrient-rich snack/ meal replacement. Made with nonGMO ingredients, each bar contains 20 grams of protein and a blend of blueberries, almonds and cinnamon, providing a sweet and nutty flavor. The bars are high in fiber, keto and paleo compliant, and gluten-free. The bars, which are available for purchase at all six U.S. Egg Valley locations, contain no artificial colors or flavors and only 5 grams of sugar per serving. The Protein Pancake Bars have a shelf life of six months and retail for $3 each. www.useggrestaurants.com.

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Wellness Writings Local Juicery, with locations in Sedona and Flagstaff, is an organic cafe and wellness destination founded by Sedona-based husband-and-wife duo Mike and Summer Sanders. The cafe serves up superfood-infused smoothies, juices and tonics as well as an array of toasts, breakfast bowls, salads and grab-and-go-snacks. Summer recently released her second book, Love Your Body, Feed Your Soul: Self-care rituals and recipes for your inner goddess. In the pages, Summer talks about sacred beauty, healthful cuisine and conscious rituals. Topics range from beauty, hormones and cleansing, to motherhood and meditation, with Summer’s goal to help readers transform from the inside out. Readers can find recipes for natural masks, scrubs, hair treatments, healing tonics and smoothies. There’s also tips for seasonal cleansing and natural remedies, mantras and meditations, food to make you feel radiant, information on intuitive eating and cycle syncing, and self-care checklists and simple rituals. To learn more about the book, visit www.amazon. com; for more on Local Juicery, visit www.localjuicery.com.

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Daily Ginger Dose Reed’s, Inc., known for all-natural craft sodas and ginger candy, recently launched Reed’s Wellness Ginger Shots. The on-thego shots offer a delicious, convenient way to obtain the benefits of fresh, organic ginger. The new line features two varieties including Daily Ginger, which is a caffeine-free and shelf-stable ginger shot packed with 3,000 milligrams of organic pressed ginger that naturally energizes through ginger’s circulatory boosting properties. The second option, Ginger Energize, is a caffeinated blend containing 3,000 milligrams of fresh ginger and 100 milligrams of natural caffeine from green coffee beans and guarana to help you meet the daily demands and get a clean energy boost. Both are available in store at Sprouts locations and retail for $2.99 each or $35 per 12-pack. They can also be found online at www. drinkreeds.com.

Veggie Noodle Stir Fry Recipe Recipe courtesy of Pita Jungle, www.pitajungle.com.

Serving size: 3 to 4 servings AROMATICS:

SAUCES:

½ tbsp minced garlic

1 tbsp sriracha

½ tbsp minced ginger

1 tbsp soy Sauce 1 tbsp rice vinegar

1 tbsp finely diced onions

1 tsp fish sauce (optional)

VEGGIES:

GARNISH:

1 cup broccoli florets

10 mint leaves (chiffonade)

1 cup cauliflower florets

¼ cup of cilantro leaves

2 ounces carrots (julienne)

½ cup of pea sprouts

2 ounces zucchini (slices)

3 tbsp olive oil

Shirataki noodles (24 oz) or linguini

All Mixt Up This month, Mixt will open in the new wing of Scottsdale Quarter. The farmfresh, fast-casual eatery will bring an elevated take on salads, colorful grain bowls, sandwiches and protein-packed customizable plates. This will mark the 16th location from the California-based eatery, which specializes in farmto-table, from-scratch dishes made in-house with locally sourced ingredients. Guests will have the opportunity to pick from pre-designed salads, or create their own. Mixt will offer a variety of kombucha flavors on tap as well as housemade iced teas and lemonades, and local craft beer and boutique, small label wines. Another draw will be the Salad Valet concept, where diners can place an order online or via the restaurant’s app and pull up outside of Mixt Scottsdale in a dedicated pickup zone to have their meal delivered to their car. Bonus: the “Salet” will offer an optional spa mist for drivers’ faces and a fresh, chilled piece of fruit to complete their wellness experience. www.mixt.com.

Salt and pepper to taste

In a large saute pan, heat up olive oil. Start browning the veggies (add salt and pepper as needed). Add the aromatics and let sweat, add the sauces and deglaze with the sauces. Toss in the noodles and mix well. To Serve: plate in a bowl and add garnish. Enjoy!

Holistic Happy Hour Derived from hemp plants, CBD is known for its variety of therapeutic benefits including a subtle, relaxing effect on the body, similar to meditating. It’s been making huge waves in the health and wellness industry and now it’s taking over cocktails, too. Sushi Roku at W Scottsdale recently introduced The Green Fairy, a specialty cocktail featuring bourbon, absinthe, rhubarb, lime, mint, and CBD oil by CBD f x. Guests are now also able to infuse any mocktail at Sushi Roku with CBD for an extra $5. www.sushiroku.com.

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life

Prestige Pampering The Phoenician Spa, which opened in March 2018, recently received the coveted 2020 Forbes Five Star Award. The Five Star Rating is based on hundreds of criteria, presented for extraordinary facilities, design and service and Phoenician Spa is one of just 24 spas worldwide receiving the honor for the first time, and one of 85 overall. The three-story, 37,000-square-foot spa features a rooftop pool, Drybar, 24 treatment rooms, a couple’s Tranquility Suite, a post-therapy Quiet Relaxation Room, locker rooms with a hot tub, a steam room and a sauna, a fitness center, a movement studio, a nail salon and a retail boutique. www.thephoenician.com. Vinyasa & Vino Mountain Shadows will kick off its twopart Weekend Wine Down series on March 8, with the second event taking place April 19. Beginning at 9 a.m. yogis and wine lovers alike are invited to “wine down” their weekend with a yoga experience and tasting. Both morning events will kick off with a one-hour yoga flow on the resort’s Camelback Overlook rooftop deck, showcasing unparalleled views of Camelback Mountain. After class, enjoy a springthemed wine tasting with Mountain Shadows in-house wine expert, Jim Gallen. Guest are then invited to head to The Citizens Club and relax by the pool. Classes are B.Y.O.M. – bring your own mat. $45. www. mountainshadows. com.

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Fore Females

On March 16 to 22, the LGPA Founders Cup will return to Phoenix to celebrate its 10th anniversary at the Wildfire Golf Club at JW Marriot Desert Ridge Resort & Spa. The tournament, which is the only LPGA event in Arizona, will feature a full field of top female golfers who will compete for a $1.5 million prize. This year, the event will debut a food truck fest, the Founders Museum with memorabilia from the oldest women’s sporting organization, which is celebrating its 70th anniversary in 2020, and much more to celebrate the past decade. Attendees can expect to see local, national and international sensations such as world No. 1 defending champion Jin Young Ko, and major champion Valley residents Cristie Kerr and Anna Nordqvist, who is an eight-time LPGA winner. The tournament will kick off with the Official Pro-Am on March 18 from 7 a.m. to 6:30 p.m. There will be Tournament Play taking place March 19 to 22 from 7 a.m. to 6:30 p.m. Single-day grounds tickets begin at $25 plus tax. www.thefounderslgpa.com.

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Active App This fitness and recreation mobile app, founded in 2017, recently made its way to the Phoenix market. Freeplay offers an all-access gym pass, connecting local gyms and fitness centers with groups of people who want variety, flexibility and social interaction. The tap-and-go experience currently has more than 85 fitness partner locations throughout the Valley, including studios that offer boxing, barre, Pilates, yoga, trampoline aerobics, HIIT, CrossFit, ninja workouts, group fitness, and more. Notable partners in the area include, BODI, Hub Fitness, AZ on the Rocks, Pound Gym, Octane CrossFit, Anytime Fitness, and Jabz Boxing, to name a few. www.freeplayapp.com.

Fun and Games Arizona Diamondbacks pitcher Archie Bradley will host his annual charity event, ArchiePalooza 2.0, on March 15 from 3 p.m. to 10 p.m. at the OdySea Aquarium Desert Courtyard. In addition to seeing Bradley, his teammates and other local athletes, guests can expect family fun and games at the street carnival. There will be competitions including axe throwing, archery, putt-putt, pop-shot, corn hole and more. Additional highlights of the all-ages event will include a handful of the pitcherâ&#x20AC;&#x2122;s favorite games, music, food from food trucks and beverages for purchase, fashion (including a tie-dye experience) and all the things he loves about Arizona. Proceeds from this yearâ&#x20AC;&#x2122;s event will benefit the OdySea Aquarium Foundation. Starting at $10. www. archiepalooza.com.

03/20 ScottsdaleHealth

toys, tech & gear / by Gabby Leighton

Walk This Way Necessities for a spring stroll

Whether youâ&#x20AC;&#x2122;re powerwalking to break a sweat or enjoying a leisurely saunter to take in the beautiful weather, you can never be too prepared when heading out for a walk. Here are a few items to bring on your next stroll.

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Bose Frames Alto Audio Sunglasses Protection for your eyes from the sun and music at the same time – what could be better? These UV-blocking sunglasses let users enjoy rich, immersive hands-free sound, letting you discreetly listen to music, podcasts and more with built-in Bose technology. With a retro-inspired design, the angular frames contain speakers in the arm of the glasses. The speakers are enhanced by patented acoustic chambers, along with an integrated microphone that connects via Bluetooth for those wearing them to make calls as well as integrate with Siri, the Google Asistant, and the free Bose Connect app. $199 at Nordstrom, www. nordstrom.com. Bala Bangles Classic 1Lb Set Bala is a fitness product company based out of Los Angeles, founded in 2018 by a husband-and-wife team. The fashionforward weighted bands are carried in over 500 retail locations worldwide. The bangles, which come in sets of two, are offered in 1- and 2-pound varieties. The bangles, which can be used on wrists or ankles, are made to add comfortable resistance to any workout, helping to burn fat and build muscle. They can

be used for multiple workouts, including yoga, walking, running, Pilates, and more. The bangles come in a range of colors and are a onesize-fits-all product. $49 at Bala, www. shopbala.com. Camelbak Flash Belt Designed for shortdistance running or fast-paced walking, this waist pack has a minimalist design as to not weigh you down, yet has enough room for the essentials. It features a secure zippered pocket for items, such as a phone, as well as an insulated 17-ouncce Fitness Chill bottle. It’s made from a breathable air mesh for walkers to stay both cool and comfortable. The wasit buckle is adjustable for a customized and secure fit. The unisex product comes in black, burgundy and teal. $40 at Camelbak, www.camelbak.com. Garmin Forerunner 45 GPS Running Smartwatch You don’t have to be a runner to utilize a fitness-focused smartwatch. This Garmin option has a ton of features, including the ability to monitor your heart rate and calories. It also monitors your stress level and provides pace and distance information during workouts, allowing for auto-

matic uploads to the Garmin Connect online community. The GPS tracks pace, distance and intervals. The watch pairs to your iPhone and Android, allowing for music control and the ability to get text and call notifications. Garmin Coach provides adaptive training plans for personalized coaching, while the safety features allow you to send your location to emergency contacts. $199.99 at Dick’s Sporting Goods, www.dickssportinggoods.com. Brooks Women’s Ghost 12 Running Shoes Nothing is worse than returning from a long walk with a foot full of blisters. The right shoe can make or break a stroll, and Brooks is known for making shoes designed for optimal performance. These shoes are complete with specialty made cushioning for comfort and durability. There’s a soft, secure fit thanks to the newly engineered mesh and 3D Fit Print upper. There’s also Flex Grooves, put in place to optimize forefoot flexibility and the Segmented Crash Pad helps absorb shock to cushion with every stride. The shoes come in a variety of colors as well as a men’s option. $129.99 at Dick’s Sporting Goods, www.dickssportinggoods.com.

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anytimefitness.com *Offer valid with a minimum 12 month membership agreement at participating locations only. Training sessions to consist of 2-3 members. Terms and conditions may vary based on applicable state laws and regulations. Monthly dues still apply. Each location is independently owned and operated. Expires March 31st, 2020 ©2019 Anytime Fitness, LLC

03/20 ScottsdaleHealth

crazy 8s

A huge attraction for locals and tourists alike, MLB spring training is taking over the Valley this month. Beyond unparalleled player access, intimate ballpark experiences and an excuse to have a little fun in the sun, here are some interesting facts about spring training.

1. Divide and concor. Spring training is split into two leagues: The Cactus League (Arizona) and the Grapefruit League (Florida), with 15 teams in each state. 2. Looking back. The earliest records of spring training, previously known as barnstorming, is believed to be in the 1890s or earlier. 3. Sharing is caring. Here in Arizona, there are 10 “home” stadiums, with some teams pairing up to share facilities. The Cubs, Angels, Brewers, Athletics, and Giants are the five teams that have their own stadium and facilities in the Cactus League.

8 Crazy Facts About Spring Training 38

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4. All tied up. Spring training games can end in a tie. While good practice, the outcome of spring training games don’t count toward a team’s standing in the upcoming regular season.

5. Come one, come all. While some say that you won’t have a chance to see superstars at spring training games, fans may be relieved to find out that players of all types typically make appearances, from rookies to superstars to veterans. 6. Ample opportunity. Each team plays about 28 games during spring training. 7. Strict security. Before attending a Cactus League game, check the guidelines of what you can and cannot bring as items like backpacks, hardsided coolers and plastic-framed stadium seats are not permitted. 8. Arizona or bust. Six teams – the Angels, Brewers, Mariners, Padres, Rockies and Arizona Diamondbacks – have never held spring training in Florida.

THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY

Dr. Bryan Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.

running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.

THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue

WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.

COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues

HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.

CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $179. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!

/ by Elizabeth Liberatore / photo by Claudia Johnstone / makeup and hair by Robyn Broom / clothing from Bilbo Sportswear / tan by Rossa Self Tanning

Jenna Homsey of GoFigure Training talks family inspiration, mental fitness, and the world of bodybuilding

Twenty-six-year-old Arizona native Jenna Homsey cares deeply about two things: her family and fitness. Her family, in addition to her boyfriend, supports her in all that she does as a fitness model and trainer, bodybuilder and owner of GoFigure Training. And admittedly, they were the driving forces that inspired her to live a healthy life from the get-go and pursue fitness professionally.

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But First, Fitness Homsey was the hyperactive one among her siblings. In an effort to get a little extra attention, even if it was bad attention, growing up in a full house, she climbed on everything and ran around her Phoenix home stirring up trouble. “You’d even see me taking off with your car down the street if you weren’t careful, which I am guilty of doing once when I was younger,” she says. Homsey’s mother wanted to sign her up for wrestling in middle school as an outlet to release her energy, but Homsey refused. Instead, she followed in the footsteps of her older sister, Megan, who was a cheerleader. Homsey cheered from seventh grade to the end of her junior year at Northern Arizona University, where she studied criminology and criminal justice and sociology. “I didn’t know what I wanted to do when I was in college; I just knew I wanted to help people,” she says. “A lot of the psychology I learned was to understand more about how to help my older brother, Alex, who at the time was diagnosed with bipolar disorder and schizophrenia.” College is also where Homsey’s passion for fitness really emerged. She was eating healthier and learning how to work out in the gym during her junior year. She knew she felt good but didn’t realize how much her body composition was changing until her older sister sent her a before and after photo she put together. “I couldn’t believe the changes I saw,” she says. “This is a huge reason why I always encourage my clients now to take progress photos and how important that first before picture is, even if you don’t want to share it with anyone right away. You see yourself in the mirror every day, so it’s hard to notice just how much you are changing.” After graduating, Homsey worked at a local kickboxing studio and trained a small group of clients at other Valley gyms. Her clients saw results in mere months after training with her. She eventually quit her job at the studio to pursue owning her own business.

Training it Forward In 2018, Homsey and her friend from college established GoFigure Training — a wellness company that helps women and men of all ages implement habits to achieve a sustainable, healthier lifestyle, both physically and mentally. Last year, Homsey became the sole owner of GoFigure Training. Her clientele mainly consists of women ranging in ages 20 to 50. Homsey offers in-person training (one-on-one and in small groups) at Die Hard Gym and Fitness and EvoFit Surprise. She also coaches clients online and offers six-week challenges with full training programs, nutrition guides, cash prizes for the best transformation and sponsor giveaways. Her next challenge starts April 20. “I make sure to check in with all my clients, both in person and online, weekly and monthly to hold them accountable and make any necessary adjustments,” she says.

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/ Photo by Fable Photo and Video

Aside from her online clients, Homsey has a large community of followers on Instagram (@jennagofigure). She uses her account to promote her business, but also to provide free workouts, healthy recipes and daily inspiration. “My followers are so supportive. Whether they’re a client, fan or supporter, I love hearing their stories of how following me has helped them get into fitness, work harder or get back into training,” she says. Fitness is so much more than helping someone make a physical change for Homsey – it’s just as much, if not more, about experiencing her clients’ overall well-being improve. From their increased confidence and energy levels to their reduced anxiety and depression, Homsey says fitness aids in transforming the mind for the better. “When I started my own fitness journey, it wasn’t the physical appearance that I fell in love with — it was the way it made me feel on the inside,” she says. “I felt more powerful, strong, full of energy, confident, sexy and positive. Watching my clients feel this way, too, is what makes me smile every day.”

Success on Stage This personal trainer is also a nationally qualified bodybuilder. Since taking up bodybuilding three years ago, Homsey has competed in three shows and taken home two overall figure titles. She is currently training for her fourth national show, taking place this year, where she hopes to earn her Pro Card. Homsey was inspired to pursue bodybuilding, and get more serious about fitness in general, because of her older brother, Alex, who unfortunately took his own life three years ago. Her brother was small for his age growing up, which negatively impacted his self-esteem. In high school, he started working out, lifting and eating to bulk up. His confidence took a 180-degree turn. Homsey admired her big bro’s tenacity to change how he looked and felt and decided to follow suit. “Alex was everything to me. I saw the confidence [working out] gave him after he got stronger and changed his physique on his own. After building a body I was proud of, people kept coming up to me at the gym asking if I competed — I had no idea what they were talking about at that time,” she says. “So, I looked into it and thought it would be something I might like. Now, I have an extreme passion for bodybuilding and

competing, and I have Alex to thank for that.” It took years of blood, sweat and tears — plus turning her back on her No. 1 love, donuts, while training for competitions — for Homsey to get the fit physique she has now. Looking and, more importantly, feeling great about herself, she models for brands like Bilbo Sportswear and Threaded Apparel. She has also modeled for gyms like EOS Fitness and EvoFit Surprise as well as gym products like SwoleStrap. “I enjoy the freedom and the confidence modeling brings out in me. When you put years into something, you should be able to be proud of the work you put in,” she says. Homsey and Luis Flores, her boyfriend who is also a personal trainer and bodybuilder, will be offering free posing classes for male and female bodybuilding competitors. Starting in April, they will take place biweekly at EvoFit Surprise. When Homsey isn’t in the gym or helping her clients online, she’s working on her own fitness journey and spending time with her family. “I am very close with my parents and sisters and love to spend time with them whenever possible,” she says. To learn more visit www.gofiguretraining.com.

/ Photo by Fable Photo and Video

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Ariel Schwartz and Jackie Parks of The Workshop Pilates are focused on building a community and helping clients connect through movement

/ by Mandy Holmes / photos by Mckenzie Steuber of Bloom Cinema

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Ariel Schwartz and Jackie Parks are a match made in exercise heaven. The two, who first met while working at a Pilates studio, joined forces after completing their comprehensive certifications to use movement to heal and unify the community through their recently opened studio, The Workshop Pilates. A LONG JOURNEY

While both Schwartz and Parks are certified Pilates instructors, each also contributes additional unique talents to the co-owned venture. Parks brings her inimitable creative flair and passion for working with individual students while Schwartz utilizes her bubbly personality during group workouts and her accounting degree behind the scenes. Part of what makes The Workshop Pilates, which is located in McCmormick Ranch, stand out is that both Parks and Schwartz have had diverse personal journeys that brought them to where they are today. Parks was working as a graphic designer and videographer in Seattle, Washington, when she began to practice yoga. A crosscountry move to New York City gave her the opportunity to restart her career as a fitness instructor and upon discovering Pilates, she hasn’t looked back. Originally from New Jersey, Schwartz graduated from University of Arizona then had a fast-paced career in internal risk and business risk accounting. Her job took her around the world, including a three-year stint in Melbourne, Australia, where she began to take Pilates classes to socialize. She soon found herself addicted to the core-strengthening workout. The road to opening the doors to The Workshop took over a year and a half. Schwartz and Parks wanted to avoid the complications that come with external investment, leading them to seek funding through the Small Business Administration. As they quickly learned, working through the federal government brings its own set of obstacles,

forcing the already qualified duo to be extra detail oriented in every step along the way. “Most of the discomfort was from learning and doing things that we had no experience with, so there were a lot of surprises that caused us constant stress,” Parks says. “On the plus side, going through that process taught us that we are truly capable of anything we set our minds to.” From drafting the business plan to securing an appropriate space, the process was arduous and isolating and it got to a point where it required sheer willpower to see it through. “Feeling the excitement and support of former students, friends, family and the community was incredible and kept us going through the challenges. Seeing our vision come to life and achieving exactly what we set out to do was the best feeling,” Schwartz says. Now that their vision has come to fruition, The Workshop Pilates offers a balanced schedule of group instruction using top-of-the-line equipment, with 50-minute group classes ranging in strength, cardio and stretching, with their signature Move course as highest in demand. They also offer an introduction to Pilates class for beginners as well as private training sessions, which allow students to meet their own individual goals in a one-on-one setting.

COMMUNITY CARE

Both women balance multiple responsibilities beyond owning and running The Workshop Pilates. Parks is a mom to Waylon, her 3-year-old daughter, and Schwartz juggles a

day job as a human resources compliance specialist. Free time is scarce for the pair, yet they still manage to grow their business, connect with their clients, and find time to fuel their passion projects including training other Pilates instructors. “Pilates teacher training is extremely rewarding, seeing other instructors develop a passion for instructing others and making their own transformations as they progress is incredible to watch,” Schwartz says. For the two, helping someone on their physical fitness journey is important, but it’s the community aspect and opportunity for mental growth within that draws them to the practice. “I love helping people connect or reconnect with themselves and their bodies,” Parks says. “One of my favorite parts of owning a studio and instructing Pilates is both creating connections with people and watching others create connections, friendships and community,” Schwartz adds. The entrepreneurs are furthering their community involvement by working with Fresh Start Women’s Foundation, a local nonprofit, in hopes of making Pilates more accessible to people in the Valley. They also have plans to host workshops and special events in their space. Additionally, Parks and Schwartz are currently building out the studio’s monthly workshop schedule and are prepping the first teacher training program, which will take place this fall. For more information or to sign up for classes, visit www.theworkshoppilates.com.

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relating / by Hailey Hyde

The Comparison Trap Tips to bring the focus back to you

We all have something we are proud of. Whether it’s making the best cookies in the office or holding a headstand for five minutes, we tend to feel validated by expanding our skill sets and proving our value to others. What about when you’re faced with a skill that’s not yet mastered? The first Pinterest recipe or yoga class can be intimidating, but if you spend your time focusing on yourself instead of others, those uncomfortable goals can be quickly achieved.

So how do we shake this messy brain game? It starts with a foundation of self-love and awareness, which can be mastered by incorporating the principles of yoga. Here are a some ways to avoid comparison. Be Aware Recognizing a comparison habit brings you one step closer to beating it and taking action to redirect it. Train your brain to redirect your mindset toward something more positive. This could be as simple as taking a deep breath and thinking of something positive or switching up your activity for an hour or two. Doing something to show yourself love can be a good way to redirect negative thoughts, so take advantage of some self-care, like a few relaxing yoga

poses or meditation, when you’re stuck in comparison mode. Practice Gratitude Showing gratitude for being present every day is important no matter where you are. Every time you compare yourself to someone else, say aloud three things you are grateful for instead. A common meditation practice, this redirects your mindset from a selfsabotage space and allows you to take back control of your thoughts. Unsubscribe If that Instagram influencer or Facebook friend is getting to your head, utilize the many tools of social media to remove them from your feed. We spend an astronomical amount of time staring at our phone and computer screens each day. The content that we allow on these spaces can have a huge impact on our mental and emotional health. Focusing on other people’s successes and comparing your life to theirs won’t get you any closer to achieving your own goals. Instagram and Facebook have features that restrict content on your feed while still remaining friends or following that person. Utilize these features when you’re feeling selfdoubt or a hinder in your self-worth.

The majority of us are only displaying our life successes on our social media platforms. We’re not showing the pain or struggle that came with that success. Preserve your mental health. Not everything you see on social media is as shiny and glittery as it is perceived to be. You can also “unsubscribe” from people in real life and focus on your boundaries, breath and personal goals instead. By taking a little time to yourself, you can clear your headspace and refocus on yourself. Turn It Around Comparison can be a great motivator when used properly. Instead of weighing your strengths and weaknesses against another person, use that mentality to compare yourself to the person you were yesterday, or six months ago. If you are nervous about stepping into your first workout class or making the perfect dinner for your friends, shaking off comparison bias will help you refine your approach toward new experiences. Reach higher for your goals because you want to see them come to fruition, not for anyone or anything else. We all have the power to be successful, it is simply mindset that takes us an extra mile.

Hailey Hyde is the owner at YogaSix Gainey Village and YogaSix Shea. YogaSix offers a broad range of yoga and boot camp style fitness classes. Learn more at yogasix.com/gainey-village and yogasix.com/scottsdale-shea.

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beauty

/ by Maggie Husami, NMD Dr. Maggie Husami is the medical director for Derma Health Skin & Laser. Derma Health has served over 50,000 patients at five locations in the Phoenix metropolitan area. It is ranked as a top 1 percent med-spa in the nation and is the No. 1 provider of dermal fillers and Botox in the Southwest. Learn more at dhiskin.com.

after going through that tissue box.

Sick Day Skin Care Expert tips to cover up your cold When you’re stuck in bed fighting a cold or flu, the last thing on your mind is to keep up with an extensive skin care routine. The Centers for Disease Control and Prevention estimates at least 6.4 million people have caught the flu, making this flu season tie for deadliest in the decade – and it’s not even over yet. Your skin reflects what is happening internally. When your body is busy fighting off a bug, you may experience a flare up, dryness and irritation. If you are sick in bed, here are some ways to keep your radiant skin in check.

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Moisturize Like Your Life Depends On It After constantly blowing your nose, your skin may feel dry and raw. To put some plumpness back into your skin, opt for a cream-based moisturizer to create a hydrating barrier. If you need extra moisture, layer hydrating products onto the skin. To keep things simple yet effective, start with a waterbased serum, then a moisturizer, and top it off with a hydrating sleeping mask. This way you can get your beauty sleep while you fight off that bug.

Add Vitamin C Into Your Life The first thing most people do when they feel a tickle in their throat is to reach for an orange. Increasing your vitamin C intake to fight off a cold or flu is important from the inside out. You can also add vitamin C products into your skincare routine to bring your natural glow back to skin dulled by the flu. Incorporating a vitamin C serum into your skin care routine, especially when you’re sick, helps to hydrate, brighten and even out redness you may encounter

Create A Healthy Home Environment To add moisture back into your skin while getting rid of congestion, try putting a humidifier next to your bed. Add a couple drops of eucalyptus essential oil in the humidifier to help get rid of congestion. As you breathe in the water vapor, it will hydrate skin and get rid of inflammation. You can also add some drops of essential oil into your bath for added healing effects. Stay Hydrated Increasing your water intake will help your skin and immune system get back to a normal, healthy state very quickly. By drinking water, tea and electrolytes you not only heal your body and immune system, but you add plumpness and elasticity back into the skin. By drinking hot water you can also flush out toxins in your body from the inside out and get rid of blemishes.

Rachell Hall’s Permanent Makeup

MICROBLADING PLUS™ Microblading PLUS With Rachell Hall’s signature Microblading PLUS technique, she creates the virtual hairline effect of Microblading plus a soft powdered backdrop of shading to create the illusion of perfect natural brows that are the envy of every woman.

Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in makeup artistry, custom color blending, art and science will be your perfect solution plus... Remember, discounted prices are not an indicator of value in permanent cosmetics. Trust YOUR face only to the very best. For over 20 years Rachell Hall has eased the makeup woes of an international clientele with her exclusive perfected signature procedures. Be beautiful at breakfast and still look fresh at four! Work out or go out your permanent make up will be perfect! Save time with any procedure. Always natural, always pretty, always perfect. Don't you deserve wash and wear beauty? • Powder soft eyebrows create the illusion of fullness, frame your eyes with the perfect arch, and of course save all that time in the morning! • Smokey eyeliner, never smears, enhances your lash line and eliminates daily tugging at delicate eye tissue • Custom contoured lips- naturally full and blushed lips with contour and colors blended just for you! • Restores lip fullness without the "duck lip effect" and eliminates lipstick bleeding into fine lines • Breasthetics, 3-d nipple areola restoration post mastectomy

"My motto is Classic Beauty, nothing trendy. Nobody wants to look like they had their makeup tattooed on! That’s why all my signature treatments are designed to look soft and natural. Remember you can always add more! My clients never wake up Wednesday morning with Saturday night makeup! Classy, classic and conservative is my specialty look.

REFERRED BY THE VALLEY'S FINEST PLASTIC SURGEONS AND ESTHETICIANS Make your life simply beautiful! CALL FOR A FREE CONSULTATION 8075 E. Morgan Trail, Suite 6 | Scottsdale, AZ 85260 | www.RachellHall.com (Off Hayden, between Mountain View and Shea)

480.368.9239

endurance / by Lewis Elliot

Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the TriScottsdale Foundation. The former U.S. National Team Cyclist can be reached at lewiselliot@hotmail.com.

A Shoo-in

Can a sneaker actually make you quicker?

In the past 24 months, distance running has entered a new domain, with world records in various categories falling faster than a flying giraffe! Most recently, Kenyan athlete Eliud Kipchoge, along with the help of dozens of world-class runners and a vehicle to draft behind, ran a 26.2-mile marathon distance event under the elusive two-hour barrier. It’s a new era, and most people are echoing the sentiment of the late 1980s Nike commercial featuring Spike Lee and Michael Jordan with the timeless catch phrase, ”It’s gotta be the shoes!” The claims that these new Nike shoes will make you 4% faster has garnered the attention of runners and media alike, and what’s next, the latest shoe will make you even faster than that. They contain buzzwords and phrases like “revolutionary foam” and a carbon “speed-plate” that kicks your running into high gear. They’re aggressively marketed as if they’re surely must-have essential equipment for the modern runner. It’s up to you whether you believe these shoes are fair and worth the money, but here are some points to consider before making any decision. Firstly, it’s fascinating to see the technology evolve and $250 shoes in a relatively economical sport isn’t completely unreasonable. It’s fun to see Nike take this sub two-hour marathon project on, and it’s also fantastic to see the trickle down of other running shoe brands hop on the band wagon incorporating much of the same innovative technology. At the world-class level, yes it’s all helping athletes go further and

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faster than ever before. Will these shoes also help you run faster? Likely, but it depends – 4% is a lofty hope just for putting on different shoes, and that’s coming from someone who owns most every set of these new record-breaking slippers. That percentage is probably best-case scenario for a speed increase, possibly look for them to garner you that last 1 to 2% in a real world setting. There’s no question they’re fun to put on and try out, and remember that there aren’t too many studies showing that the placebo effect isn’t a truly powerful reality within the human condition. These shoes certainly don’t singlehandedly have the ability to allow a morphological transition from a dachshund to an Italian greyhound, but they may give you that edge you’re looking for. Next time you go to the store, try the latest shoes on with an open mind. Don’t be convinced that you need them, or that you must make them work if they don’t feel great for you. Not every shoe can be uniquely perfect for everyone, as so many variables should be taken into account. It’s best to go to a good running store like Sole Sports or Road Runner Sports, and try on many different shoes before deciding on what pair will help you run the quickest. Don’t forget that staying injury free and running without pain are far more likely to make you quicker than any super foam. Your best chance of purchasing free shoe speed in your next pair of runners is by objectively analyzing what feels fast and comfortable on your feet.

event / by David Apeji

Athena Euler and Nicola Nicholson

Leisa Grgula and Inna Pimckard

Monica Chamberlain and Darlene Trogani

Galentineâ&#x20AC;&#x2122;s Day at the Spa at the Village The Spa at DC Ranch Village hosted this evening event, complete with mini-treatments, spa vendors and fitness classes. Guests sipped on wine and Champagne and noshed on light bights while enjoying luxuries like massages, acupuncture and cupping. Jessica Epstein and Barbara Epstein

Jennifer Vianson

Amie McGraham and Barb Adams

Tracey McGilvray and Susan Spatz

Cori Crenshaw and Debbie Sanford

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Congratulations to