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allyouneedforhappiness.com Kurt and Deanna Mangum’s health and wellness brand, CoupleyFit, is led by faith, vision and teamwork
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content / August 2020
12 e d note
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14 health news
Feeling Better Together
Sugar impacts, skin fasting, electrolytes for good, deeprooted defects, broccoli benefits, telehealth takeover, and oatmeal nutritients
Kurt and Deanna Mangum’s health and wellness brand, CoupleyFit, is led by faith, vision and teamwork
16 list
Food allergy testing
17 splurge
Sustainable sipping
18 cook
Gluten-free peach crisp
20 food Flavor fiesta
22 weight loss News to know
24 solo scottsdale
44
Training Warriors
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Meet Lauri
26 muscle Mommy & me
28 balance Mom brain
30 nutrition T-level sustenance
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content / August 2020
32 46
32 scottsdale soul A frittata recipe, yoga for kids, fido philanthropy, and a 5K
34 life
Virtual workouts, social distancing fitness, an app for junior golfers, and breathable masks
36 toys, tech & gear Distance learning
38 crazy 8s Eye exams
39 funnies
Laughable moments
46 relating
Cultivating positive energy
48 beauty Got maskne?
08/20
50 endurance Staying focused
allyouneedforhappiness.com Kurt and Deanna Mangum’s health and wellness brand, CoupleyFit, is led by faith, vision and teamwork
GOOD VIBES, GOOD LIFE Creating and cultivating positive energy
THE MOMMY AND ME WORKOUT
50
FOOD ALLERGY TESTING 101
TESTOSTERONE: WHAT YOU NEED TO EAT FOR BETTER T-LEVELS RICHMAN MEDIA GROUP
ON THE COVER: Kurt and Deanna Mangum, photo by James Patrick, www.jamespatrick.com.
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GRAVITY WON’T GET ME DOWN. Ultherapy® is the only FDA-cleared non-invasive procedure to lift the neck, chin and brow and improve lines and wrinkles on the upper chest.1-7 Goes deeper than any other non-invasive treatment Lifts and tightens with no downtime Boosts your body’s own collagen, for natural-looking results
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Scottsdale, AZ 85258 480 336 4195 Ultherapy® Patient and Model REFERENCES: 1. Ulthera receives first-ever FDA clearance to market ultrasound technology for facial aesthetic improvement. BioSpace website. https://www.biospace.com/ article/releases/ulthera-receives-first-ever-fda-clearance-to-market-ultrasound-technology-for-facial-aesthetic-improvement-/. Accessed March 31, 2020. 2. Ulthera release: Ultherapy® décolletage treatment now FDA-cleared. BioSpace website. https://www.biospace.com/article/releases/ulthera-release-ultherapy-and-0174-d%C3%A9colletagetreatment-now-fda-cleared-/. Accessed March 31, 2020. 3. Ulthera Instructions for Use. 4. Dobke MK, Hitchcock T, Misell L, Sasaki GH. Tissue restructuring by energybased surgical tools. Clin Plast Surg. 2012;39(4):399-408. 5. Fabi SG, Joseph J, Sevi J, Green JB, Peterson JD. Optimizing patient outcomes by customizing treatment with microfocused ultrasound with visualization: gold standard consensus guidelines from an expert panel. J Drugs Dermatol. 2019;18(5):426-432. 6. Fabi SG, Massaki A, Eimpunth S, Pogoda J, Goldman MP. Evaluation of microfocused ultrasound with visualization for lifting, tightening, and wrinkle reduction of the décolletage. J Am Acad Dermatol. 2013;69(6):965-971. 7. Werschler WP, Werschler PS. Long-term efficacy of micro-focused ultrasound with visualization for lifting and tightening lax facial and neck skin using a customized vectoring treatment method. J Clin Aesthet Dermatol. 2016;9(2):27-33. The non-invasive Ultherapy® procedure is U.S. FDA cleared to lift skin on the neck, on the eyebrow, and under the chin as well as to improve lines and wrinkles on the décolletage. The most common side effects reported in clinical trials were redness, swelling, pain and transient nerve effects. Reported adverse events from post-marking surveillance are available in the Instructions for Use (IFU). Please see the IFU for product and safety information, including a full list of these events at Ultherapy.com/IFU. All rights reserved. Ulthera and Ultherapy are registered trademarks of Ulthera, Inc. Merz Aesthetics is a registered trademark of Merz Pharma GmbH and Co. KGaA. ©2020 Ulthera, Inc. ML03227-00 MAY 2020
ed note / August 2020
It’s safe to say this summer has been an unusual one. For most, there’s been no vacations and many athletic events have been cancelled, which means there’s been a lot of time at home. Personally, I’ve checked quite a few books off my must-read list, traded circuit training for neighborhood runs, finished too many Netflix shows, and perfected some recipes saved to Pinterest. For many people, their spouse and the rest of their immediate family are really all the socialization they’ve been having the past couple of months. I’ve seen a few friends here and there (from a safe social distance of course), but my main interaction has been with my husband and our new-ish rescue pup, Hank. For married couple Kurt and Deanna Mangum (on our cover this month), this time together isn’t anything new – in fact, they even own a joint business! It takes a special bond for a husband and wife to both play and work together, and as their motto goes they are always “feeling better together.” Get some inspiration to lead a healthier, happier life via their company, CoupleyFit, on page 40. If you want to stick to your workout routine but are unsure how in these times and with all of those mini distractions around (we’re looking at you, kids!), page 26 shares a mommy and me workout and there are tips to keep your focus on page 50. If you need a little mental boost (we’ve all been there), flip to page 46 for simple steps to cultivate and create positive energy and page 28 for the science behind mom brain. In the name of timeliness, we’re also talking preventing maskne (page 48), crazy facts about eye exams in honor of National Eye Exam Month (page 38), distance learning must-haves for students (page 36), and social distancing-style workouts via apps and inperson (page 34). It definitely hasn’t been the easiest past few months to put your fitness and healthy eating at the forefront, but I hope this issue brings some new creative ways to stick to your routine, or inspiration to begin a new one. All my best, Gabby Leighton Editor-in-Chief gabby@richmanmediagroup.com Connect with us! Facebook: @scottsdalehealth Instagram: @scottsdale_health_magazine
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READ SCOTTSDALE HEALTH ONLINE!
Visit allyouneedforhappiness.com Click current issue.
P U B L IS H E R Bill Richman V I CE P R E S ID E N T OF OP E R AT ION S Stacey Richman E D IT OR -IN -C H IE F Gabby Leighton C R E AT IV E D IR E C T OR Anthony Cox AD V E RT IS IN G A RT D IR E C T OR Lalo Reyes A D V E RT IS IN G C OOR D IN AT OR Stacey Richman
CON T R IB U T IN G WR IT E R S Lynette Carrington, Shandee Chernow, Natalie Ehmka, Lewis Elliot, Mandy Holmes, Michael Kehoe, Erica Ptak, Megan Rigby, Felicia Taghizadeh, Alissa Zenhausern P H OT OG R A P H Y Mark Morgan, James Patrick, Erica Ptak
H OW T O C ONTA C T US E D IT OR IA L gabby@richmanmediagroup.com A D V E RT IS IN G 480.229.3122 bill@richmanmediagroup.com S U B S C R IB E www.allyouneedforhappiness.com
10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2020, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.
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.
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news
/ compiled by Lynette Carrington
Skin Fasting
Sugar Impacts The negative impact of sugar in one’s diet has been well documented. Imparting both shortterm and long-term side effects, sugar can wreak havoc on the body’s systems. A diet high in sugar can cause acne, bloating, lethargy and weight gain in the short term. Over the long term, eating too much sugar could cause heart disease and potentially adultonset diabetes. But how much is too much? Dietary guidelines state that a daily diet should limit added sugar to less than 10% of the overall caloric intake of the recommended 2,000 calories per day.
A current trend that is picking up momentum is skin fasting. It entails not washing or toning your face and avoiding masks, moisturizers, and anything else that is part of your normal facial regimen. The trend is based on a belief set forth by Greek physician Hippocrates that fasting could be followed to serve as a healing method. Behind the skin fasting theory is the fact that skin produces sebum, a substance that helps keep skin naturally moisturized. By removing all skin care products for a period of time it is thought the skin will neutralize while naturally moisturizing itself with sebum.
Source: www. medicalnewstoday.com.
Source: www.healthline.com.
Deep-rooted Defects According to a study from the University of Georgia, a flame retardant that has now been banned has been shown to alter the genetic code in sperm, causing significant health defects in the children of exposed parents. PBB153 was banned in 1976 and was a flame retardant that made its way into the Michigan food supply in 1973 when it was accidentally sent by FireMaster to state grain mills. An estimated 6.5 million Michigan residents were exposed. Children of those exposed to PBB153 have experienced health issues including a buildup in the scrotum or hernia in newborn sons and a higher than average rate of miscarriage or stillbirth among adult daughters. Source: www.sciencedaily.com.
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More Than Water When summer temperatures soar, people typically grab water. But is it enough? Electrolytes may often be associated with athletes and those who train in weightlifting. However, electrolytes are important to the heart muscle and nerves as they are charged particles that exist in bodily fluid helping to send electrical impulses. Five electrolytes are chloride, potassium, sodium, magnesium and calcium. Water is typically stripped of all nutrients including electrolytes, and electrolyte supplements can aid in keeping the body properly balanced. Electrolytes keep the body properly balanced, energized and protected from undue stress on the vital organs that can be caused by dehydration. Source: www. jigsawhealth.com.
news
Broccoli to the Rescue Johns Hopkins Medicine researchers have identified a set of chemical imbalances in those with schizophrenia. Notably, the chemical glutamate is related to those imbalances where researches found a 4% lower level of glutamate in a region of the brain in those with psychosis versus a healthy person. Researches have learned to adjust chemical imbalances utilizing a compound found in the sprouts of broccoli. By supplementing with a broccoli sprout extract that contains high levels of sulforaphane, it is hoped that one day it may be a way to lower doses of traditional antipsychotic drugs typically used to manage schizophrenic symptoms, thereby also lowering unwanted side effects of those drugs. Source: www.sciencedaily.com.
Eat Your Oats Looking for a healthy breakfast or snack? Oatmeal is delicious and can be served up a variety of ways with milk, fruit, brown sugar, nuts, cranberries or chia seeds. But at its core, oatmeal at its most basic carries health benefits. Oats are packed full of fiber, vitamins, antioxidants and minerals. Whole grain oats are suggested to provide a host of benefits including helping to reduce the risk of heart disease, assisting in lowering levels of blood sugar and providing a boost to weight loss efforts by making you feel fuller. Topical colloidal oatmeal has also been shown to be effective in combating eczema.
Telehealth Takeover Due to the current pandemic, it can be incredibly challenging to get in to see a doctor or health care provider. In fact, some people do not feel comfortable venturing out at all. According to a UnitedHealth Group report, telehealth use grew from 8% to 29% from December 2019 to May 2020. Telehealth video visits via computer can be very useful by cutting down exposure in a health care facility or doctor’s office. Health care professionals can help with nonemergency medical issues ranging from prescription refills and looking at rashes to assisting with mental health challenges and minor aches and pains. Source: www. usatoday.com.
Source: www.healthline.com.
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list
/ by Shandee Chernow
5 Things to Consider When Food Allergy Testing 1. Find a specialist You want to absolutely make sure that your allergist specializes in food allergies. They’re quite different from environmental allergies in how the body reacts, how testing should work and treatment. Read their online bios or ask the receptionists questions to be sure you are winding up with someone who has the right specialty.
Food Allergy Research and Education estimates 32 million (one in 10 adults) Americans have food allergies. A food allergy or intolerance occurs when the body’s immune system reacts unusually to specific foods and oftentimes, it’s difficult to know what food is causing it. Environmental allergies are very easy to identify with scratch or prick tests. Many allergists will perform the same test for a common set of food allergens, and there is also a bevy of at-home tests to consider as well. But are the results actually something you can count on? Here are key things to keep in mind when working with your allergist to figure out what foods you may be allergic to.
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2. Keep track of foods You may have some foods in mind that are causing issues or reactions. Be sure to mention those to your doctor and focus any testing on the foods that are suspected so the testing can be narrowed down using information you already know. Over 170 foods (foods outside of the popular top eight must not be discounted) have caused food allergic reactions and no one wants to have that many scratches or pricks!
Shandee Chernow is the president and CEO of Certistar (www.certistar. com), a company on a mission to make the dining out experiences safer and easier the millions of people impacted with food allergies.
3. Come prepared Many foods do not have a test available, but some doctors will have you bring the actual food with you to extract a sample to be used for a test. Be sure to ask ahead of time if they have a test for the suspected allergen. 4. Be aware of false positives If you’ve tested positive for a wide variety of foods but you are still eating them regularly without issues, strongly question whether they are foods you really need to avoid. Also ask about Oral Food Challenges (that feed you the suspected food in measured doses) for those foods that you are testing positive to but do not appear to have any issues actually consuming. 5. Prepare for the worst Be sure to ask for a prescription for an epinephrine auto injector. Even if you’ve never needed one, it is far preferable to have it and never need it to the alternative.
splurge / by Gabby Leighton
Sustainable Sipping The world’s first self-cleaning water bottle
LARQ is the world’s first self-cleaning water bottle and hydration brand, promoting both healthy living and sustainability. Each bottle contains a digital water purification system utilizing UV light that works to eradicate up to 99.999% of bacteria and viruses. The system is chemical free, and mercury and ozone free, while the actual vessel is BPA and plastic free. The system does not require replacement filters, and each bottle comes equipped with a rechargeable battery, which lasts about one month per charge. In addition to the original model, there is also a movement version, perfect for outdoor adventures and gymgoers. Each sleek bottle is available in a variety of colors and sizes ranging from 17 ounces to 32 ounces. The company recently launched the Terra Collection, featuring earth tones inspired by nature, travel and the outdoors. The lightweight product showcases a sporty aesthetic, featuring a soft silicone sleeve and asymmetric design to prevent slips and hold more water. Additionally, 1% of every bottle purchase helps to clean up the world’s oceans. $78-$118 at LARQ, www.livelarq. com
08/20 ScottsdaleHealth
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cook
/ recipe and photo by Erica Ptak
GlutenFree Peach Crisp
Serves: 6
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.
CRISP 8 ripe yellow peaches ¼ cup honey Juice of 1 large lemon 1 tablespoon arrowroot CRUMBLE TOPPING 1 cup oats ½ cup brown rice flour ½ cup almond flour ¼ cup coconut oil ¼ cup maple syrup 1 teaspoon vanilla ½ tablespoon brown sugar ½ teaspoon cinnamon Extra honey to drizzle at the end
Preheat oven to 350 degrees. Slice the peaches into half-moons and remove the pits. Add peaches to a baking dish and top with ¼ cup honey, squeeze of fresh lemon juice, and arrowroot. Stir until peaches are coated. In a mixing bowl, combine all the topping ingredients. Stir together until a sticky, sand-like mixture forms. Sprinkle the topping over the peaches. Bake for 35 minutes until the topping is golden brown. When the crisp is hot right out of the oven, drizzle the entire baking dish with a tablespoon of honey. Allow the crisp to cool for 10 minutes, then serve with a sprinkle of fresh blueberries and a dollop of your favorite vanilla ice cream or whipped topping!
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Pivot
DEJAYE BOTKIN, LPC PROVIDES SOLUTION-FOCUSED MENTAL HEALTH TREATMENT REMOTELY Dejaye Botkin has been labeled outspoken and unfiltered; however, her clients appreciate her no-nonsense approach. Whereas many mental healthcare providers are using telehealth as a temporary measure during the pandemic, Dejaye Botkin, LPC made the permanent pivot to telehealth counseling full-time, becoming a Certified Clinical Telemental Health Provider. "Clients now have the option of scheduling sessions during their lunch hour or on weekends, without having to worry about traffic jams or time crunching. Also, insurance providers have agreed to provide coverage for telehealth counseling," Botkin says. A Licensed Professional Counselor, Botkin possesses 20 years of experience working as a psychotherapist, mediator, and life coach. Botkin is the Founder of the Juvenile Accountability Leadership Program for at-risk youth, Sparta Teen Talk, DJB Counseling LLC, Extinguishing Fear, Tukee Teen Talk, and The House of Validation. Botkin is seeking funding to open a boutique treatment center in Scottsdale for relationship challenges such as love addiction and codependency, as well as healing from infidelity and emotional abuse. Additionally, she wrote a guide for survivors of emotional abuse called, Thinking Clearly, A Guide to Interpreting the Language of an Abuser. She is also working on a children's book about the search for happiness. "I have worked with clients struggling with a wide range of unforeseen obstacles, including divorce, job loss, infidelity and betrayal, parenting coaching, career changes, and family conflict. I also help clients who have experienced psychological trauma, including bullying, shaming, physical, and sexual abuse, to name a few. I have worked with co-occurring disorders in all settings, inpatient, outpatient, residential, and private practice.� Botkin's specialty is working with families in crisis. Presently, she is treating adult individuals and couples for counseling and mediation services. Her approach is non-judgmental and direct regarding her clients with compassion and honesty, combining cognitive-behavioral, solution-focused, psychodynamic, dialectical behavioral, EMDR, and emotionally focused therapy modalities. Botkin tailors treatment plans to meet each clients' unique and specific needs, and she also offers one-to-one intensive treatment that includes homework and bibliotherapy. "Solution-focused psychotherapy helps couples increase awareness of how they relate, interact, and communicate with each other. Emotionally focused therapy teaches couples how to practice empathy for one another. With dedication and attention to detail, couples begin to appreciate each other's strengths, remind each other of their love, identify what they need to feel supported, and repair ruptures in their relationship. In an effort to reach more people, Botkin also started a blog about mental health, relationships, and social justice topics. She
invites others to share their own stories of struggle and resilience that she will gladly post on her website blog. "As a survivor of abuse, I needed counseling and guidance for myself. Unfortunately, I was never offered treatment as a child or teenager. My parents believe in sweeping problems under the rug and never discussing anything unpleasant. I want to be the person for others that I did not have for myself." As a way to provide more accessible mental healthcare to all demographics, Botkin offers the highly coveted sliding scale rate and pro bono scholarship for disenfranchised clients who cannot afford private insurance coverage. "It takes courage to make unpleasant changes seeking a more fulfilling life. There is no reward without risk." Botkin named her company Extinguishing Fear because making necessary life changes feels overwhelming and frightening. "If you are ready to commit to positive change, I am here to coach and empower you. Whether this is your first, second, or third time in counseling, I hope to join in the journey towards change and overall improvement." For more information, visit dejayebotkin.org.
food
/ by Mandy Holmes
Flavor Fiesta Mexican restaurants serving up nutritious eats
Mexican food doesn’t always mean deep-fried tacos and king-size burritos smothered in cheese. Scottsdale restaurants prove just that with their healthy approach to Southwestern-inspired cuisine, offering dishes made with nutritious ingredients. Here are some of our picks.
queso fresco, cotixa, and salsa quemada ($6.50 each). For a dose of healthy fats and a blast of antioxidants, start with the guacamole Granada ($11.50) appetizer, topped with serrano peppers, pomegranate seeds, tart green apple and sweetspicy peanuts served with beet chips. www.solcocina.com.
SOL Mexican Cocina If you’re craving tacos, Sol offers several healthy options including a variation featuring sweet pota-
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toes and black beans with roasted poblanos and caramelized onions; and another house favorite with poblanos, mushrooms and corn with
ScottsdaleHealth
08/20
Agave Del Scottsdale The veggie-loaded enchiladas at Agave Del Scottsdale are a delicious spin on the classic cheese-filled enchiladas. Full of carrots, mushrooms, squash, and potatoes
in a potosino sauce, the vegetable bounty is topped with lettuce and queso fresco for added crunch and flavor. $18. www.agavedelscottsdale.com.
an accent of cilantro, the salad is tossed in a smooth red chili lime vinaigrette and dusted with Tajin for the perfect finish. $8. www.lossombreros. com.
Los Sombreros Los Sombreros is known for its authentic Mexican and central American cuisine including the seasonal jicama and orange salad. Each bite is bursting with flavor thanks to the crunch of freshly sliced jicama matchsticks met by the burst of citrus from juicy sweet orange slices. Joined by the crisp notes of radish and onion and
The Mission If you’re health conscious and flavor obsessed, there’s a light, vegan-friendly twist on a classic Veracruz-style dish at The Mission that’s sure to be a summertime favorite. Prepared using a Spanish griddle, the cauliflower Veracruz features a spicy broth of charred peppers, tomatoes, citrus, olives, jalapenos and
parsley. $22. www. themissionaz.com. Tocaya Organica This fast-casual eatery’s menu features locally sourced, organic ingredients in every recipe. Notable dishes include tacos, burritos, and bowls, especially the vegan and gluten-free keto bowl featuring Spanish-style cauliflower rice, sauteed tri-color peppers, jalapeno cabbage, avocado, black olives, and arbol salsa. For extra protein and a little spice, consider adding a dose of diablo chicken for $1 extra. $13.95. www. tocayaorganica.com.
In the Heart of Phoenix is Your One Stop Shop for: TAILORING • CUSTOM DESIGNING • ALTERATIONS • FABRIC • BRA NEEDS JUST ABOUT ANYTHING THAT REQUIRES SEWING FOR MEN & WOMEN! “The Fairy Godmother of Fashion” You deserve to look great! Our extensive collection of beautiful fabrics and trims are perfect for dressing you in suits, tuxedos, formals, MoB, MoG, Bridal, Bridesmaids gowns and casual wear made specifically for you and your style. –Owner and Designer Scylvia-Elvira Danese
Scylvia-Elvira Danese 'The Fairy Godmother of Fashion' and 'The Boob Whisperer'
‘The Boob Whisperer’ 9 out of 10 women are wearing the WRONG size bra. 8 out of 10 don’t know how to put it on. • • • • • •
This creates pain in your neck muscles Puts pressure on your organs Makes your back hurt Gives you bad posture makes your clothes not fit properly and the worst part as if that isn’t enough …
IT MAKES YOU LOOK FAT!!!! I do a FREE BRA FITTING, and in 5 minutes I make you look as if you lost 10 pounds. I’ll show you how to put it on, how to wear it, and if we don’t have your size we order it. We don’t give you “the sister size” as they call it.
If you are tired of having your boobs everywhere except where they should be on your body, call the ‘The Boob Whisperer’.
MEN, we are NOT afraid of your suit alterations! We do it ALL and do it BEST!
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602.955.1313 answers@DaneseCreations.com | www.DaneseCreations.com | 3902 E. Indian School Rd. Phoenix, AZ 85018
weight loss news / compiled by Lynette Carrington
Three Simple Steps
Daily Fasting There is a weightloss trend that has become popular. The daily ritual states to eat for 10 hours and then fast for 14 hours. Essentially, it limits the window of time for eating to 10 consecutive hours. A study in Cell Metabolism suggests this is a good approach. Researchers tracked overweight participants that followed daily fasting and found there was a 3% reduction in participants’ weight, plus a 4% reduction in abdominal fat at the end of the three-month study. Participants did not change what they normally ate and were encouraged to drink water during the study. It was also discovered that participants ate 8.6% fewer calories, probably because of the specific daily eating window.
A Genetic Advantage Utilizing a genetic database of more than 47,000 people in Estonia ages 20 to 44 years old, researchers have recently identified a gene that might contribute to metabolically healthy thin people. In a study published in the journal Cell, DNA samples coupled with clinical data of eight normal people in the study were examined. It was found that these individuals had genetic variants unique to thin people in the ALK gene. This breakthrough finding suggests that the ALK gene might be key in weight-gain resistance. Those researchers indicate that therapeutics that involve the ALK gene could assist scientists in the fight against obesity in the future.
Source:Â www.npr. com.
Source: www. scienceddaily.com.
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There are many ways to approach weight loss, with the most common being to go on a diet. With so many diets, some healthy and some not-so-healthy, it is easy to get confused. Sometimes information about diets can be overwhelming. Keeping it pared down to the simplest of rules, here is a weight-loss plan comprised of only three steps: The first step is to cut back on carbohydrates, which are sugars and starches. The second step is to eat a source of protein, a source of fat and low-carb vegetables. The third step is to lift weights three times a week. Lifting weights lets the body to burn additional calories. Source: www.healthline.com.
FASCIA: THE KEY TO IMMUNITY, ANTI-AGING, AND PAIN RELIEF Fascia is the connective tissue and watery fluid (with its associated proteins, fibers and gels) that interconnects all 70 trillion cells that make up the human body. This system has been long overlooked in the western world, but it is finally becoming heavily researched. You may have tried different therapies to manage stress and pain like meditation, yoga, acupuncture, chiropractic, physical therapy, massage, stretching, mindfulness, and frankly anything that involves moving, touch, and mind-body connection. Your fascia is the system responsible for creating the benefits that come from these therapies. Your fascia can be something that you mindfully work on to make healthy, and in turn you WILL BE healthy. If you neglect the fascia, it can cripple you. When we perform repetitive stress movements; including prolonged sitting with poor posture, playing a sport, or even holding a cell phone, we start to create more collagen fibers along the line of stress that can over time become fibrotic. This means that the connective tissue becomes so dehydrated, thick and stiff that it no longer allows for a gliding motion to occur between the tissues. Ultimately this can lead to the proliferation of fascial adhesions capable of compressing up to 2000 pounds of force. This zone of compression acts as a vice grip or boa constructor on your nerves, blood vessels, lymphatic system, muscles, tendons, cells and even bone. The millions of tiny nerve endings that live amongst the fascia can create 1000 times the pain response when chronically compressed. Fascia is responsible for debilitating pain. One of the most interesting findings in my practice has been the Fascia release at the forearms to heal neck pain, and calf and shin release to heal low back pain. If you think about it, what parts of the body do we use the most on any given day? Our hands and our feet. We use our forearm muscles and associated fascia to control our hands. Our
hands grip weights, cell phones, groceries, babies, steering wheels, knives, golf clubs, hair dryers, curling irons, computers, etc. And the calves, shins, and feet endure the body’s tireless ability to walk, run, stand and move. This fascial compression in the extremities becomes the same fascia
52 year old female
breast cancer. The group that received 10 min of chest stretching every day for four weeks, noticed a 52% reduction in cancer! Why did this happen? I believe it is because when we move, stretch, and create glide in our connective tissue, we generate water. This zone of tissue that was fixed, and matted with cancer was able to receive new channels of watery rich flow that allowed for white blood cells to get close enough to the cancer cells to start destroying them. Other areas of human healing associated with the fascia include any and all musculoskeletal pain, cellulite reduction, skin rejuvenation and releasing trapped emotions and energies. To see what Doctor Fascia can do for you call or visit DoctorFascia.com. Treatments offered include one-on-one myofascial therapy sessions, group workshops and online Telehealth sessions where Dr. Bryan Geier guides you toward your own healing.
that turns into the neck and low back. That is why it is the missing link medical practitioners have unwittingly overlooked in the efforts to relieve consistent, chronic neck and low back pain. Another topic of current relevance is understanding how fascia plays a vital role in the overall health of the immune system. It’s quite simple, your fascia system is your immune system. The majority of our white blood cells live in the watery matrix of the fascia where they roam from cell to cell detecting harmful viruses, bacteria, fungi, and cancer. In a study published in January of 2018, mice were injected with
CALL 602.290.3493 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!
solo scottsdale / by Gabby Leighton / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Lauri AGE: 52 ABOUT ME: I grew up in the Southwest desert. I’m a financial planner and call North Phoenix home. My passion is watching my clients realize their goals — homes, retirement, or college. I love people and helping them. My mother always said there was not a stranger I hadn’t met! I grew up camping and feel at home in nature. I enjoy eating healthy and physical activity is important to me. I enjoy yoga, hiking, SUP and road trips. I’m down to earth and have been told I’m an old soul. MY FAVORITE TV SHOW IS: During quarantine I got hooked on The Blacklist. (Who’s not up for a good conspiracy theory?)
Interested In Meeting Our Single?
Email her via gabby@richmanmediagroup.com. Please put “Lauri” in the subject line.
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WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I’m looking for someone who has a passion for life and someone who is a good communicator. I want someone who possesses kindness, a love for family, maybe a man who has made some mistakes in life and has learned he’s not those mistakes. THE MOST IMPORTANT QUALITIES TO ME ARE: Humble confidence, intelligence, optimistism, and kindness. THE LEAST IMPORTANT QUALITIES TO ME ARE: Someone who is materialistic, a perfectionist, and someone who has cooking skills.
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.
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muscle / by Megan Rigby
Mommy & Me Save time and get fit with baby on board
Hey there, momma! Are you feeling cooped up and craving some exercise? Does it seem like you can never sneak away to work out without the kiddos following along? How about the notorious wake up from naptime right when you start your exercise? You are not alone in this. One of the most common complaints moms have is their lack of time. Being a mom can be physically and mentally exhausting, but one of the best ways to combat both of these is to move your body. Getting up and getting active is so important for your mental and physical health. I am sure this seems impossible considering you are never alone or free to do anything, but we have you covered. Here is a great workout for both you and baby. It is postpartum safe and a fun way to incorporate your not so helpful spotter.
CIRCUIT Perform 12-15 reps of each exercise back to back and then rest for 2 mins. Repeat this three times total.
Megan Rigby is a doctorate prepared nurse practitioner, certified nutritionist and owner of Macro Mini With over 13 years of experience in the health and wellness space, she specializes in gut health, nutrition and lifestyle changes. www.themacromini.com.
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* You can hold baby for these exercises or place baby on mat next to you 1. Alternating Lunges Begin standing with feet together and hands on hips or holding baby. Take a big step forward with one foot and lower into a lunge. Bring front foot back to starting position and repeat on opposite leg. Continue alternating legs for all reps. 2. Standing Sidekicks Stand with your feet about hip-width apart and holding baby at your midsection. Begin by shifting weight onto your left foot and kicking right foot to the side as high as you can. This completes one rep. 3. Standing Kickbacks Keep your back
straight and head up (this is the starting position). Slowly push left leg behind you by extending your leg as far back as comfortably possible. Pause for a moment and then slowly raise your knee back out in front of you until you reach the starting position. If you feel unsteady, place baby on mat next to you. Can use chair or counter for support. 4. Squatted SideSteps Stand straight with your feet shoulderwidth apart. Hold baby at your midsection. Press your hips back and squat. Stand up, take a small step to the side and squat again. Return to the initial position
and repeat this side to side movement until the set is complete. 5. Glute Bridge Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down. Place baby on stomach for some added weight or on mat next to you
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balance
/ by Alissia Zenhausern, NMD
The Science Behind Mom Brain
Alissia Zenhausern is a naturopathic doctor and the founder of NMD Wellness of Scottsdale, www.nmdwellnessofscottsdale.com.
Simple strategies to reduce symptoms
If you’re a mom, chances are, you have not only heard about “mom brain” but, you know exactly how it feels. Whether it means you can’t seem to remember where you put your keys or you feel emotional at the drop of a hat, “mom brain” is definitely real. So, what is “mom brain” and will it ever go away?
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What is “Mom Brain”? During pregnancy, women will experience significant changes in their hormones. This fluctuation in hormones, alters the actual structure of a woman’s brain. That’s right, being pregnant causes your brain to change in size. In fact, research has shown that although during pregnancy, most of your body is growing, your brain, on the other hand, shrinks slightly. But, before you turn around and yell at your child for causing your brain to shrink, research has shown that the part of the brain that shrinks, the gray matter, does so to specifically improve postpartum maternal attachment. In other words, the instant bond you have with your child is likely due to your brain shrinking. This also suggests that the reduction in gray matter may actually be beneficial for your transition into motherhood and may explain the “nesting behavior” many women experience during pregnancy. It also may explain why a mother’s attachment to her child is often unparalleled.
Will “Mom Brain” Ever Go Away? The good news is, research has found that this so-called “brain shrinking”, isn’t permanent. However, research is still unclear as to why some women are more affected by “mom brain” than others. And, although your brain will return to its original prepregnancy size, how long it will take is still up for debate. In fact, according to an Austrailian study, more than half of all new moms report experiencing “mom brain” up to two years after giving birth. This may explain why some moms report feeling like they were “in a haze” during the first two years of their baby’s life. How to Support “Mom Brain” So, although you may not be able to avoid your brain shrinking during pregnancy, there are a few simple ways to reduce your symptoms of “mom brain.” 1. Feed to Brain Eat at least five to six servings of organic vegetables per day. Getting a variety of phytonutrients and antioxidants can help support healthy brain function. 2. Gentle Movement Gentle exercise is a great way to improve blood flow to the brain and, not to mention, it can also be a great way to help reduce stress, preventing cortisol depletion. Aim for 30 minutes a day, five days a week.
3. Reduce Stress Make a conscious effort to eliminate “toxic” relationships as well as practice meditation, schedule time to be alone (even it means hiding from the kids in the pantry for a few minutes) and most importantly, learn to say “no” to yet another activity, event or task. Learn to create healthy boundaries with your child’s activities, your work and your friends. 4. Up Your Omega-3s Omega-3 fatty acids, like those found in high-quality fish oils, are not only known for their anti-inflammatory benefits but are also critical for optimal brain function. Always talk to your doctor before adding in fish or algae oil to your daily routine as fish oils are natural blood thinners and may not be right for you. As a general recommendation, shoot for 550 milligrams of EPA and 600 mg of DHA. Make sure to read the label on your fish oil carefully as many will say “500mg of omega-3s”, which may only mean 250 mg of DHA and 250 mg of EPA. 5. Drink More Water Increase your water intake to at least half your body weight in ounces (example: if you weigh 150 pounds, you will want to drink 75 ounces of water per day). Water is an essential way of delivering key nutrients to the brain and also removing toxins.
We are back for reduced-capacity dine-in and takeout! Come check out our leading safety & sanitation standards. www.picazzos.com
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www.pawsitivevacationpetsitting.com 08/20 ScottsdaleHealth
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nutrition / by Michael Kehoe
T-Level Sustenance Six foods that naturally boost testosterone
As many know, testosterone is a very important hormone for men. What many people don’t realize is that testosterone levels can be affected by food. It is important for men to maintain their testosterone levels because they can affect things like energy, bone/ muscle growth and even hair growth. The foods you eat play such an important role in the way you feel and perform throughout the day. Consuming a well-balanced diet is key to not only managing testosterone levels, but managing your overall health. This means being conscious of what you are putting in your body. Vitamin D and zinc are two nutrients that play a predominant role in your diet – they are also key for producing testosterone. Following are six foods can naturally boost testosterone.
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Michael Kehoe is the president of Phoenix based and family-run business, Mdrive, which creates supplements for driven men.
Tuna Tuna is a great source of vitamin D and protein and has been linked to a longer life and testosterone production. One serving of tuna fulfills your daily vitamin D requirements. Eating this fish also helps to increase testosterone levels naturally. If you don’t like tuna, other fish such as salmon or sardines are great sources of Vitamin D. Incorporating tuna into your diet is very beneficial, but moderation is important due to mercury in seafood. To minimize your mercury intake, stick to two to three servings a week. Egg Yolks Egg yolks are also packed with vitamin D. People who have high cholesterol often turn to eating just the egg whites, however, yolks contain more nutrients
than the whites. Eggs have been known for being high in cholesterol, but if you don’t have any preexisting cholesterol issues, consuming one egg a day is safe and can increase testosterone levels. Fortified Cereal For the those with high cholesterol, fortified cereal is a great breakfast alternative for eggs. In addition to tuna and egg yolks, fortified cereal also has high amounts of vitamin D as well as hearthealthy nutrients. Incorporating low-fat or skim milk to your fortified cereal is a great way to get even more vitamin D. Avocados Avocados contain lots of healthy fats, potassium and vitamins. Healthy fats are important in the development of tes-
tosterone. Avocados contain zinc and vitamin E, which increase testosterone levels. Eating this nutrient-dense fruit is a great way to ensure your body is staying healthy and performing its best. Beans Legumes such as
chickpeas, lentils and baked beans are all great sources of zinc. Additionally, these foods are packed with fiber and plant-based proteins, which can be great if you are vegetarian. Beans assist in improving testosterone levels and heart health. If
chickpeas, lentils and baked beans are not for you, try kidney, white or black beans instead. Beef While some try to avoid eating red meat due to concerns about the amount of fat and links to cancer,
consuming specific cuts of beef can be beneficial. Ground beef and chuck roast are good sources of zinc but be sure to select a lean cut to reduce fat consumption. Beef liver is another option that’s filled with vitamin D and many other key nutrients including vitamin B12, phosphorus, selenium and more. Creating a healthy diet and incorporating these five foods is a great way to boost low testosterone, but your main motivation should be to improve your overall health. Keeping your body healthy and testosterone levels balanced takes more than just eating healthy occasionally — it’s a lifestyle. If needed, consult with your doctor to create the best nutrition plan for your body.
Eating this nutrientdense fruit is a great way to ensure your body is staying healthy and performing its best.
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soul
Sunrise Series The temperatures may be rising but that won’t stop runners from hitting the pavement, so why not start a little earlier than usual to avoid the heat? StartLine Racing’s Arizona Sunrise Series is made for just that. The series will reach its final leg at the Scottsdale Sports Complex this month with a 5K. Taking place Aug. 29, participants will sign up for staggered starting time slots between 5:30 and 7:30 a.m. to practice safe social distancing for COVID19. Bottled water will be supplied on the course and all StartLine staff will be wearing masks and gloves. Though there won’t be an awards ceremony post-race, age group awards will be mailed out following the event. The series will benefit St. Mary’s Food Bank. There will also be a race taking place Aug. 14 at Kiwanis Park in Tempe. Check website for confirmation of events closer to date as events may be rescheduled or cancelled due to COVID-19. www. startlineracing.com.
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Yoga for Kids Valley-based 12-year-old Sienna Stark, who has her 200-hour yoga certification, is the founder of Yogie Flow, www.yogieflow.com. With a motto of “Yoga for kids, by kids,” Stark offers unlimited yoga, meditation and skills, where she encourages her peers to find their inner peace, gain strength, and increase self-confidence. The classes include learning the fundamentals of yoga, traditional classes, meditation, and sport yoga for those who play a specific sport. Stark offers a 14-day free trial and then her program is $5 per month or $50 per year.
Fido Philanthropy This month, Morning Squeeze will be raising funds to support the Be Like Josh Foundation, a local nonprofit for special needs animals. Through August, the restaurant will donate half of the sale of every dog biscuit to the organization. Part of Morning Squeeze’s Tail Wagger menu, which is available for pups to enjoy on the restaurant’s dogfriendly patio or for takeout, the madefrom-scratch peanut butter biscuits are gluten-free and come three to an order ($5).
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The Be Like Josh Foundation helps dogs with special needs by fostering and finding good homes that can cater to the animals’ needs. They also visit schools to teach children the importance of compassion to animals as well as the inclusion of all abilities. The foundation works closely with its volunteer homes, giving the caretakers the training, tools and expert support needed for each animal’s unique needs. www.morningsqueeze.com or www.belikejosh.org.
VEGETABLE AND POTATO FRITTATA Recipe and image courtesy of Stratta Kitchen, www.strattakitchen.com
POTATOES 2 pounds Yukon potatoes (B size) 1 gallon water ¼ cup salt and pepper 12 cloves of garlic GRILLED RED ONIONS ¼ cup extra virgin olive oil 8 whole red onions (peeled, sliced into ½ inch rounds) ¼ cup honey Salt and pepper to taste VEGETABLE GARNISH 1 quart boiled Yukon potatoes (peeled/cubed ½”) 1 cup diced raw asparagus 1 cup chopped grilled red onions 1 cup diced raw zucchini FRITTATA BASE 6 whole eggs
1 cup grated grana padano ¼ cup extra virgin olive oil Salt and black pepper to taste 8 quarts green Swiss chard leaves (finely chopped into ¼-inch pieces) ½ cup chopped Italian parsley ½ cup leaves of basil GARNISH 1 quart house greens mix (arugula, white frisee, radicchio in equal parts) 1 cup cherry tomatoes (cut in halves) 1 cup garlic-herb croutons ¼ cup shavings of grana padano cheese 2 teaspoons extra virgin olive oil Salt and pepper to taste
To make potatoes: Place the rinsed potatoes in the cold water with the remaining ingredients. Bring to a quick boil, then simmer lightly for 25-30 minutes until thoroughly cooked. Allow potatoes to cool at room temperature under cold running water, peel while still lukewarm and reserve refrigerated until needed. To make onions: Cut the onions into ½ inch thick slices and place on a baking dish, season, add honey and oil and grill both sides until soft and place back on baking dish and cover with plastic to steam. To make frittata base: Combine the eggs with the, seasonings, oil and grated cheese. Mix in the chopped herbs and diced chard and incorporate well, then fold in the vegetable garnish and mix until evenly incorporated. To prepare the frittata: Preheat a convection oven (low fan) to 275’F. Brush two halves of parchment paper lightly with olive oil and line a flat half baking dish with the paper (oiled side up). Distribute the chard and vegetable mixture evenly across both half pans and gently pat down to make an even surface, about 1 ½-inch thick. Bake for 15-20 minutes or until it begins to set, turning the pan half way through the cooking and continue to bake for an additional 5 to 10 minutes. Cool to room temperature and then refrigerate until thoroughly cold. Trim the edges and flip on to a clean cutting surface and carefully cut into 5-inch square portions. Before serving, warm lightly and drizzle with fresh olive oil and a pinch of salt. Serve warm. To garnish and serve frittata: Moments before serving, combine the ingredients in a mixing bowl and serve chilled with a warm square of frittata.
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life
Junior Golf Hub Attention all junior golfers – Junior Golf Hub, which has nearly 10,000 athletes as members and is utilized by 875 college golf programs, announced a new version of its mobile app. Made for junior golfers, their parents and college coaches, the update helps parents and players track golfers’ growth and development. There are also added tools and education for players on the road to college golf, such as blogs and guides. The app begins with a LinkedIn-style profile for both athletes and college programs. Golfers can then tailor their searchable profiles to include both athletic measurements and academic information as well as utilize the “Find a College” function, filtering to narrow down results of the best fit. College golf hopefuls will receive push notifications when a collegiate program starts following them on the app. www. juniorgolfhub.com.
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Fitness Fix With gyms closed, many are turning to the internet for their fitness fix but want to keep things local. Valley certified personal trainer, fitness nutrition specialist and TRX professional Nicky Bustamante is turning up the heat with her virtual full-body HIIT classes this month via Zoom. The group classes require little to no equipment and will be held every Tuesday (medicine ball needed), Thursday (TRX needed) and Saturday (no equipment needed) at 8 a.m. Private sessions are also available upon request. To book, visit www.facebook.com/zoomfitbynicky.
Sustainable Masks In response to COVID-19, fitness and athleisure brand Onzie launched Mindful Masks as well as a Mindful Mask initiative, donating thousands of masks to hospitals as well as a portion of proceeds to healthcare workers across America through Center for Disaster Philanthropy. Now, the brand recently released unisex and cotton masks. Coming in packs of two, the cotton masks ($28) are made with a super soft cotton fabric that is breathable with adjustable tie straps. The new unisex masks ($24), which also come in packs of two, are made with performance fabric that’s breathable and made from upcycled activewear material. www.onzie.com.
Wellness at Hand Keeping up with an at-home fitness routine can be tough, especially with distractions like kids, work, laundry and more. Workout apps are quickly gaining in popularity and Openfit is one to keep on your radar. With a team of fitness, nutrition and wellness experts, the app can prove to be a resource for quarantine and beyond. Openfit offers live fitness classes where the instructor can see you (via your phone’s camera) and give real-time feedback and motivation. The app also has on-demand programs, such as barre, strength training and yoga classes, as well as personalized nutrition programming, mediation guides, foam rolling videos, and more. Openfit is offering all new users 14 days free on the platform, after which the cost is less than $15 per month. www.openfit.com.
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Summer Sweat Series Do you miss in-person group workouts? If so, consider heading to Scottsdale Quarter for the Summer Sweat Series. The North Scottsdale outdoor shopping center is hosting free fitness and wellness classes led by local instructors from barre3, TrueFusion and Evolve Yoga AZ. Classes will be held every Tuesday, Saturday and Sunday through midSeptember. Classes, which are limited to 25 people to ensure social distancing, must be reserved in advance online. Fitnessgoers are required to bring their own mat, towel and water and Scottsdale Quarter will mark mat spaces 6 feet apart, though there is room to move even further if participants choose to. The schedule is as follows: Bootcamp Boost will take place every Tuesday at 8 a.m., Social Distancing Savasana will take place every Saturday at 8 a.m., and Raise the Barre will take place every Sunday at 7 a.m. In addition to class, there will also be giveaways from Kendra Scott as well as discounts at some of the Quarter’s restaurants and retailers. www.scottsdalequarter.com.
Classes, which are limited to 25 people to ensure social distancing, must be reserved in advance online. 08/20 ScottsdaleHealth
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toys, tech & gear / by Gabby Leighton
Distance Learning
Back to school supplies for home
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This school year has been up in the air, and many families are either required to or are choosing to transform their home into a classroom. In addition to the typical must-haves students need, like notebooks, pencils and more, distance learning requires a few extra checklist items. Following are a few back to (virtual) school supplies to make learning at home easier.
Pottery Barn Teen Triple Study Wall Board Whether doing virtual or in-person school, the key to success is organization. This board is a triple threat, divided into three even-spaced sections: The first, on the left, is a white board calendar; in the middle is a cork board; and on the right is a plain white board. The organizational tool comes with a D-ring mount (with hardware included) to hang over a desk, or anywhere else. The 44-by-28-inch board also comes with a dry-erase pen and eraser. There are three different border color options: white, smoked gray (shown here) and gold. $199 at Pottery Barn Teen, www.pbteen.com. Puro Sound Labs BT2200 Volume Limited Bluetooth Headphones for Kids and Teens Virtual learning requires sound for educational videos and Zoom chats with teachers and classmates. To help children focus on what’s in front of them, and avoid extra noise in the house, opt for a pair of headphones. Made to protect younger listeners’ eardrums from early hearing damage following the World Health Organization’s recommendation of volume range, they are safe for kids while providing studio-grade audio quality. The wireless headphones pair with iPhone, Android and other compatible devices via Bluetooth and have 18 hours of
battery life for music playback, with 200 hours standby. Made to cancel outside sound, they also block 82% of ambient noise. Available in multiple colors. $79 at Puro Sound Labs, www.purosound.com. SitRite Kids Desk Chair Sitting all day long can be tough enough for a child, and the wrong chair could induce neck, shoulder and back pain. This chair features ergonomic cushioned back support for comfort and is specifically designed with growing children in mind while also promoting correct posture. The chair has many adjustable features, from a sliding seat that can be shifted to full height adjustment capabilities. It also comes with a detachable footrest and rounded armrest, as well as wheels with attachable covers. The chair is available in many colors, including green, orange, pink, blue, red and black. $219.95 at Amazon, www.amazon.com. inSwan Document Camera Sometimes the best way to do distance learning is to get creative. This document camera allows students to view smaller objects, images and text on projectors, TV and large monitors. It’s a compact product, with a tiny base that can sit on any desktop, and can capture images of 2D and 3D objects. The supplemental
LED light and antiglare sheet allows learning at anytime, anywhere, and the product also connects to an eyepiece microscope. The camera can record for future use and is compatible with Windows, Mac and Chrome OS. $99 at Amazon, www.amazon.com. West Elm MidCentury Mini Secretary Any type of table can serve as a place to learn, but it’s nice to give students a space that is truly theirs for schoolwork. This midcentury option has a vintage look, and is smaller in stature, fitting in most spaces. There’s a flip down door that opens to reveal a storage space as well as a place to perch a laptop or notebook. It’s made of eucalyptus wood and engineered wood with an Acacia wood veneer and covered in a water-based acorn finish, accented with metal hardware in an antique bronze finish. The desk is made from sustainably sourced materials and crafted in a Fair Trade Certified facility. $399 at West Elm, www.westelm. com.
TURKEY BREAST
OVEN ROASTED CHICKEN
SUBWAY FRESH FIT® should not be considered a diet program. Visit Subway.com for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a
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crazy 8s August marks National Eye Exam Month – have you had your eyes checked this year? Beyond reading and reciting letters on a poster, these evaluations also look at general eye health including checking for glaucoma. Though your eyes may feel healthy, many diseases don’t have warning signs. Consider the following facts when scheduling your next appointment.
1. Many people first learn they have health conditions through eye exams. The blood vessels in your retina could determine if you have diabetes, high cholesterol, hypertension and more. 2. Vision deterioration take places over a long-term period, meaning it’s difficult to notice changes on a day-to-day basis. 3. Myopia, or nearsightedness, is identified in eye exams. The condition is increasing in kids, putting them at a greater risk of developing cataracts, glaucoma and retinal detachment later in life.
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4. There are no discernable symptoms in most cases of early glaucoma, meaning routine eye exams are the only way to confirm if you have it or not before it’s too late and you’ve possibly already sustained permanent vision loss. 5. Amblyopia, which is reduced vision when the eyes and brain aren’t working together
properly, is the most common cause of vision loss in children. The Centers for Disease Control and Prevention recommends vision checks for kids at the following ages: newborn to 3 months, 6 months to one year, 3 years, and 5 years. 6. The following reasons are cause to see your eye doctor before your next exam: decreased vision, draining or redness of the eye, eye pain, double vision, floaters, halos around lights, and flashes of lights. 7. According to the CDC, Black people 40 years and older, all adults older than 60, and people with a family history of glaucoma are all at a higher risk for glaucoma and should have a dilated eye exam every two years. 8. Both an optometrist and ophthalmologist can both perform vision exams and prescribe contact lenses and glasses, but the latter is a medical doctor also licensed to practice medicine and perform surgery.
funnies
The Joke’s on Us! So go ahead and laugh already—hey, it’s good for you!
WHY DON’T EGGS TELL JOKES? THEY’D CRACK EACH OTHER UP Wife: What do you want for your birthday? Husband: A new grill. Wife: That’s a little expensive, is there something else you want? Husband: For you and the kids to laugh at my jokes. Wife: So, what type of grill was it?
I DIG, YOU DIG, HE DIGS, SHE DIGS, WE DIG, THEY DIG IT’S NOT A LONG POEM, BUT IT’S DEEP.
DAD: DID YOU HEAR ABOUT THE KIDNAPPING AT SCHOOL? SON: NO, WHAT HAPPENED. DAD: THE TEACHER WOKE HIM UP 08/20 ScottsdaleHealth
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/ by Lynette Carrington / photos by James Patrick
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KURT AND DEANNA MANGUM ARE A POWER COUPLE CUT FROM A DIFFERENT CLOTH. ONE CAN’T HELP BUT IMMEDIATELY BE CAPTIVATED BY THEIR KNOWLEDGE, PASSION FOR FITNESS AND INNOVATIVE OUTLOOK. IF THOSE QUALITIES DON’T HOOK YOU, THEIR ENERGY WILL. Together, Kurt and Deanna have developed a wellness program called CoupleyFit, a fun program aimed at getting couples to experience their official motto of “Feeling. Better. Together.”
The Meet Cute The couple first connected while out in Scottsdale on New Year’s Eve in 2012, a chance meeting since Kurt didn’t typically spend the holiday out. “I was very attracted to Deanna from the second I saw her,” Kurt says. “We’re both faith-based. I grew up in the church. I spent every New Year’s in church with my family and I never went out on New Year’s. I had spent all those days and nights praying while growing up. It was for Deanna.”
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That night, Deanna gave Kurt her phone number and he sent her a few texts and admittedly looked into her social media accounts. Kurt was a football player achieving the distinction of All-American coming out of Chandler High School, and after college, he had the opportunity to play for the NFL. “I tore my hamstring on my actual pro day in front of all the NFL scouts,” he says. “At the time I met Deanna, I was still playing football and her dad had been an athlete, too.” Deanna wasn’t interested in dating an athlete and wouldn’t let Kurt take her out. Five months passed, but Kurt stayed persistent and soon after, they went on their first date to Dave &
Buster’s at Tempe Marketplace. “We really hit it off after that,” Kurt says. The two married in Phoenix in 2016. Although Kurt’s NFL aspirations didn’t work out, the couple set off on their own journey.
Working as a Team The CoupleyFit lifestyle brand evolved naturally after the pair came up with the idea in 2015, eventually developing their vision as a program and business and trademarking the name. “It started out with Kurt’s family that owns The Refuge Coffee & Wine in Phoenix Sky Harbor Airport,” Deanna says. “Kurt was going to expand with his family in its business, but he said, ‘I’m into health and wellness. I’d like to teach women how to be healthier, understand their bodies more and understand hormones.’ It started out with Kurt helping me to get on my own path to fitness.” In addition to Kurt aiding Deanna, the two were constantly getting asked questions about health and fitness from people looking for guidance. “People at the airport cafe were seeing Kurt bringing meals to work and they would say, ‘Hey, can you help me out with my eating patterns?’ And it all started out in the airport.” Deanna says. In fact, the couple had their first business meetings at the Starbucks near the baggage claim. Just like the planes, their idea took off. “What really opened our eyes is one of the employees of my family’s business, Maricela Aranada,” Kurt says. “She started off without any idea about health or fitness. She said, ‘I thought everything had to be deep fried.’” Deanna adds, “We were going over her meal plan with her and I noticed that she was looking at me with kind of a blank stare. Maricela said, ‘I don’t know what a carbohydrate or a protein is.’” It was then that the Mangums realized a lot of people don’t know the basics and need to learn them before taking the next step. The couple was still in the phase of developing the full CoupleyFit philosophy and they saw how they could make a difference. “The impact was that as a single mom of two very handsome boys, Maricela changed her normal lifestyle patterns and lost almost 80 pounds,” says Kurt, noting Maricela has since inspired her own fiancé, who has lost nearly 80 pounds. They are now both following the CoupleyFit lifestyle program. In addition to stellar teamwork, both Kurt and Deanna’s respective education and skill sets make them an even stronger force. Deanna spent nearly a decade working in the food and beverage industry while pursuing her psychology degree at Arizona State University. She obtained her degree and is also a certified nutrition and wellness consultant. Kurt earned his master’s degree in sports science from the University of Akron. On top of his role with CoupleyFit, Kurt is a fitness education advisor for International Sports Science Association, while Deanna manages CoupleyFit full time. The company’s engaging website is user-friendly and
includes free downloads; delicious and healthy recipes; creative workout ideas; a link to the couple’s podcast; and a link to their store on Amazon, featuring products that align with company’s healthy lifestyle brand. Another highlight of the CoupleyFit website is the S.W.A.N. daily journal. The trademarked S.W.A.N. philosophy is an easyto-follow method to keep good health at top of mind. The acronym stands for: sleep, water, activity, and nutrition. Many of the features of CoupleyFit are complimentary on the company’s website and complete meal planning and customized workouts are also available through the business.
Social Impact and Accolades In 2017, CoupleyFit became a benefit corporation. “We are a for-profit organization, like an LLC, however we do have to have some sort of social impact every single year,” says Deanna, noting helping others is an important factor for the couple both in business and personally. “One of the nonprofits that is near and dear to our hearts is ICAN,” Deanna says. “We had been able to do their health and wellness fair there for the past three years.” The ICAN nonprofit works to empower youth through various programs. Due to COVID-19 the Mangums’ work has been limited so they switched gears and partnered with State Forty Eight apparel, now selling a “Unity” design T-shirt on the CoupleyFit website with $10 of each purchase benefitting ICAN. “We continue to use our business as a force for good whether acting environmentally, socially and any way we can to create generational health because that’s ultimately our mission and our vision,” Deanna says. Their Magnetism of Optimism podcast is another avenue for the couple to get the word out to their fan base and clients. The podcast covers topics such as spiritual and mental health, race in America, optimism and love. “The Maricela transformation opened the door up to more things,” says Kurt, noting that the couple has since worked with many employees at The Refuge Coffee & Wine and those employees have lost more than 200 pounds. “When the staff lost that weight, our customer reviews got better. We saw a correlation between when you feel better, you’re able to be better and give more and help more.” CoupleyFit was recognized in 2018 at the Innovation Fair at Barrett Jackson in Scottsdale and was also elected by South by Southwest as one of the prominent new and emerging companies in the world. Additionally, the couple was honored to represent the Valley at the 2019 SXSW Startup Spotlight in Austin, Texas, in 2019. “We represent a health and wellness brand and we represent and husband and wife team,” Kurt says. “More importantly we’re a 50% woman-owned company and a Black-owned company.” Looking toward the future, the couple looks forward to starting a family and incorporating a family angle into the CoupleyFit lifestyle brand. Learn more at www.coupleyfit.com.
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Hitsquad Ninja Gym offers a rugged obstacle course-based workout operated by three professional competitors / by Mandy Holmes / photos by James Patrick
Between the popularity of the American Ninja Warrior (ANW) television show and the rise of obstacle course races like Spartan Race and Tough Mudder, a whole new breed of athletes are ready to rise to the challenges at Hitsquad Ninja Gym. Tucked into the side of a business park across from Ikea in Tempe, the challenging agility course-like fitness facility allows everyday participants to test their skills and channel their inner Ninja Warrior in a judgement free zone.
Coming Together While training for a competition, Lee Cates, Brian Rambo, and Tage Herrington not only developed the skills necessary to compete on-air, but nurtured a blossoming bromance that led to opening the one and only ninja gym in Arizona. Cates, who is known to ANW fans as “The Daddy Daughter Ninja,” competed on seasons 10 and 11, making it to the city finals finishing No. 14. The ninja blood runs deep, as his 8-yearold daughter is one of the top ninjas in the world for her age group (hence the nickname). Cates served in the U.S Marines for five years and was awarded the Navy and Marine Corps Achievement Medal with Combat Valor for his second deployment to Iraq. Rambo competed on season 10 of ANW and was one of the few people to ever hit both buzzers his rookie year, finishing No. 1 in the LA City Qualifier and No. 5 in the LA City Finals. With a passion for living a healthy and clean lifestyle, Rambo can be found growing food on his urban farm when he’s not at the gym. Herrington’s extensive background includes working with kids with special needs thanks to his nine adopted siblings, three of which have autism. In addition to coaching at the gym, Herrington is certified as a respite worker and applies his knowledge when interacting with kids of all abilities. He will also be appearing on season 12 of ANW.
Training Lowdown Similar to interval training, Ninja Warrior training is effective because it incorporates multi-planar movements that build power, muscle and stability. “The best part about the sport of ninja is that it’s one of the few sports that kids and adults can do together,” Cates says. “Kids and parents can exercise while having fun so our target market is anyone and everyone ages 4 to 80 with the will to overcome failure and embrace the ninja
family while doing it.” What started out as a training facility for people who wanted to compete in the various leagues around the world as well as prepare for the TV show has morphed into an everchanging agility course that focuses on building character, camaraderie and the ability to overcome failure. “The facility is unique because it’s the one of only a few gyms that actually prepares you to be an American Ninja Warrior,” Herrington says. Building Hitsquad was undeniably a labor of love for Cates, Rambo, and Herrington, where they consider everyone who steps foot in the gym part of the ninja family. “The kids that walk through our doors inspire us because they come in here every day full of energy and excitement,” Rambo says. “They’re ready to tackle new challenges and obstacles and the best feeling for us is the feedback from parents that tell us how their kid’s attitude in the gym translates to confidence and the will to overcome obstacles in everyday life.” In addition to training future TV superstars, Hitsquad offers classes for adults and kids as well as birthday parties, team building activities, and open gym on the weekends. Expect to find an extreme set of monkey bars; peg, rock, and cliffhanger walls; a salmon ladder; a cargo net; and a more than a dozen other high flying ropes and ingenious obstacles that are constantly evolving. From the Flying Squirrel to the Jumping Spider, no obstacle may be more intimidating than the 18-foot Warped Wall – typically the last challenge competitors have to summit on the TV show course to advance to the next round and win cash prizes. The focus is currently on jumping, climbing, swinging, traversing, balancing, and floor skills at Hitsquad but the ninja trio is expanding the classes offered. They are also working on building and bringing awareness to No Ninja Left Behind, their nonprofit which provides scholarships for kids that enjoy ninja. Another task on their plate: developing the Ninja Fit program – a mix between high-intensity cardio, weights, and ninja. “We are also looking to the day when we can open a second location,” Rambo says of another future goal. “Beyond being a full-body workout and a chance to connect with the subculture of Ninja Warrior training, the expanding sport embodies the values of inclusivity, individualism, and courage which can all be found within Hitsquad Ninja Gym,” Cates adds. Learn more at www.hitsquadninjas.com.
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relating / by Natalie Ehmka
Creating and Cultivating Positive Energy Four leadership tips for yourself and others
When we think about our energy, we usually tend to think just about our nutrition and workouts. But our energy is made up of so much more than that. Every single human has an energetic “field” that is made up of our thoughts, feelings, emotions, and behaviors. Those are what dictate whether we radiate “positive energy” or not. Things like workouts and healthy nutrition can enhance our energy levels – but to create and sustain long-lasting positive energy in and around us takes work and commitment to shifting yourself from the inside out. So why do these things? Well, not only do you feel your own energy, other people feel you too, whether you know it or not. You are always having an impact on those around you. Have you ever had an encounter with someone who was “good vibes” – and then felt good yourself for several hours after that? That’s because you were feeling their energy. It had an impact on you. So what do leaders do to create and cultivate sustained positive energy, in and around themselves? Here are four tips to implement in your own life to shift your energy today. 1. Drink 32 ounces of water first thing in the morning. This simple act has a profound impact on positive communication with self and others. Research has shown that dehydration has a direct link to your mood – and your mood has a direct impact on your thoughts, feelings, and interactions with others. 2. Begin to see things through the eyes of compassion, instead of as “right” or “wrong.” Strong, positive leaders actively work to eliminate the words “right” and “wrong” from their vocabulary when they look at the behaviors of themselves and others. Instead they choose to assess a situation before
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they judge it, and remember that just because something was done differently than they would like, doesn’t make it “wrong,” because somewhere along the line someone decided said behavior was “right” to do. Choosing to approach a situation from this angle allows leaders to create positive impact and desired outcome much faster. 3. Learn to separate others’ negative energy from yours. Become aware of thoughts, feelings and energies that could be impacting how you are seeing and feeling in a given moment. Leaders often feel clear and positive at the start of the day, but let external doubt and fear creep in from those around them, that then has an impact on everything
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Natalie Ehmka, PCC, CPC, ELI-MP, is a leadership speaker, trainer & certified energy coach to executives & worldchangers all over the globe. She is professionally certified through the ICF, a member of the Forbes Coaches Council, CEO of With Heart Communications, Inc., and specializes in helping leaders of this generation and the next, strengthen their energy and positive impact on the world.
they touch. Learning to discern what is yours and what’s not, will help maximize your own clarity, energy and impact. 4. Be a pillar instead of a kite. Impact those around you, more than you let others impact you. One way to think of this is to be that of a pillar versus a kite. So many energetically sensitive leaders find themselves getting “blown” over into someone else’s experience of life, much like the energy of a kite, going wherever the most powerful gust of wind takes it. The stronger energy will win, and when we choose to be more sturdy and grounded, especially now when we go out into the world, we are like a steady pillar for others. From there, we can make the biggest impact.
beauty
/ by Felicia Taghizadeh Felicia Taghizadeh is the director of operations at Arizona Facial Plastics. Arizona Facial Plastics offers a wide range of aesthetic procedures and treatments as the leading plastic surgery practice and med spa in Phoenix. They specialize in skin care, plastic surgery, sexual rejuvenation, and overall aesthetics. www.arizonafacialplastics.com.
Got Maskne?
How to treat and prevent face covering breakouts As if 2020 hasn’t given us enough to worry about, faces across the nation now have to contend with “maskne,” aka face mask-related acne. While it has not been scientifically proven (the scientists are working on bigger issues these days), maskne is likely caused by dirt and oil that builds up on your skin, especially when combined with the warm, sweaty summer weather. Dirt and micro debris on the mask – like dead skin cells from your face – contain microscopic bacteria that increase the likelihood of breakouts and irritated skin. No need to worry! Unlike other situations in your life right now, you can have a direct effect on your maskne. Here’s a few tips to help keep your face radiant, even in the Arizona summer.
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Create a barrier First, focus on creating a healthy and strong skin barrier. When the top layers of your skin are robust, your skin is better at preventing dirt and bacteria from penetrating while keeping moisture levels balanced. To build your skin barrier, use a high-quality face wash twice a day, preferably one that has an ingredient like glycolic or salicylic acid. This will kill acne-causing bacteria and remove dead skin cells and dirt. Next, use a toner to rebalance your skin’s pH levels. Finally, use a moisturizer with peptides, hyaluronic acid, and natural growth factors to help build resiliency and keep your oil levels in check. A good moisturizer won’t
make you oily – it will actually stop your skin from over-producing oil to compensate for dryness. At night use a retinoid or vitamin serum to deliver essential vitamins directly to your skin, making it healthy and fresh. Skip the makeup Consider wearing makeup only when necessary as wearing extra products on the skin under a mask will only add to the buildup. If you do choose to wear some makeup, be sure it’s light and allows your skin to breathe. Practice mask awareness Do not wear the same mask day after day after day. If you can see makeup or dirt on your mask,
you’ll definitely want to wash it! And even if your mask doesn’t look dirty, it has been rubbing against your face all day and is full of tiny dead skin cells. Washing your mask, or using a new one each day, will prevent your skin from coming into contact with all the gross particles that contribute to breakouts. Turn to Professionals Lastly, consider a treatment to cleanse and hydrate the skin, such as a facial or exfoliating treatment, when you feel safe visiting your local skincare practice. There are many treatments out there, so read descriptions to confirm the one you choose matches your needs.
Permanent Make-up
& BEYOND Microblading
BEYOND MICROBLADING As a permanent make up technician and trainer for nearly 30 years I’ve seen many trends come and go. These days one of the first things I hear from people inquiring about services is “I don’t want tattooed eyebrows. I want the soft powdery look that you did for my friend.” This is when I educate the public on the truth about permanent make up and the truth is it’s all tattoo. Years ago when permanent make up was just a fledgling industry in this country many of us worked in the offices of plastic surgeons. We called the procedure micro pigment implantation. Then different techniques were marketed using trade words like soft tap, and recently microblading has been all the rage. Known as the “queen of conservative” My specialty is custom blending colors for each person. Shape, color, technique and science are what create the artistry for beautifully natural eyebrows. Eyelash enhancements. Due to the lockdown most people have lost their eyelash extensions. This is the perfect time to touch up permanent eyeliner before reapplying lashes. I love to create a rich smokey looking lash line rather than a harsh eyeliner look. Safety first. Due to the intimate nature of these procedures safety has always been at the very top of the list. Hospital grade disinfectants are used on surfaces between clients and most importantly all instruments are new, sterile and disposable. Yea! With your safety in mind I will be wearing a mask through your procedure and if you like I will happily provide you with one as well. Because my studio is completely private you need not worry about ever encountering a crowded salon environment.
Contact Rachell Hall at 480.368.9239 8075 E. Morgan Trail, Suite 2 Scottsdale, AZ 85260 (Off Hayden, between Mountain View and Shea)
Visit her websites: RachellHall.com BeautyBeyondBreastCancer.com
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.
Staying Focused Tips to adjust your goals to today’s modern world For many, a significant portion of athletic training motivation is supported by a competition providing a goal to work toward. Whether it’s a marathon or Grand Fondo cycling event, these athletic competitions are the driving force many athletes use to get out of bed those mornings where motivation is lacking. Almost all of those normal events are no longer on the immediate calendar, so what now? The key is to adjust your outlook, but not significantly change your pursuit of a healthy lifestyle. It’s a challenging situation, but it could be a while until things “go back to normal,” so sitting around and waiting isn’t productive. Everything is uncertain, and it’s hard to pinpoint when exactly events will come back, so it’s no time to let your fitness slip. If you’re willing to embrace creativity, you still can find ways to compete safely which often will help with that missing motivation. The key is to shift your goals to what is possible. There’s still the possibility of doing epic hikes, pushing yourself to the next level for running or cycling, or personal best workouts in the gym or on the track. Begin to think about active adventures or tasks you’ve
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always wanted to do, but perhaps didn’t have the time to complete – maybe even make a list. You may enjoy doing something like a Grand Canyon hike to the river and back, a Mount Humphreys summit, or perhaps another challenge that wouldn’t normally fit into your more conventional exercise and work schedule. Other goals could include hitting a new max bench press, squat, or number of pullups. Many more technologically-based cyclists and runners are focusing on Strava, which is an app for runners and cyclists, trying to go set distances on given terrain faster than they ever have before. With the Strava GPS app (which is free), you can compete against everyone who has ever done that exact route, including your friends. It provides for endless options, like a best time up Camelback Mountain, or a personal best 5K time. The key is to modify your goals, but always continue working toward something attainable. Keep one eye on the future for when events inevitably will come back, but don’t lose focus on what’s right in front of you right now. Consistency over time always proves to garner the best physical fitness results, that fact has not changed.
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