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allyouneedforhappiness.com
Olympic snowboarder Meghan Tierney sets her sights on the 2022 Games
GUA SHA: AN ANCIENT PRACTICE FOR MODERN DAY AT-HOME SELF-CARE
EMBRACING IMBALANCE COMMON WAYS TO INJURE YOURSELF WHILE WORKING OUT – AND HOW TO AVOID THEM
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Carmen Rayis, PA-C is passionate about helping people. She utilizes her medical training as well as her cosmetic training to deliver balanced, beautiful, and healthy results. Skin cancer—while an extremely important part of primary care—is often neglected. Carmen is now performing yearly skin exams at Scottsdale Medical Center and is very comprehensive in her personalized approach. Carmen graduated Summa Cum Laude in Biology/Chemistry from the University of Arizona, and completed her Master’s degree in Physician Assistant Studies from Arizona School of Health Sciences in Mesa. Carmen is licensed to practice medicine in Arizona and is board certified with the National Commission of Certification of Physician Assistants. She is also a licensed aesthetician with the Arizona State Board of Cosmetology and laser certified. An advanced injector of neuromodulators and dermal fillers, she specializes in facial aesthetics, cosmetic dermatology, and skin care. Her dermatologic surgical skills are reflected in her gentle approach with patients. Carmen is also an aesthetic clinical trainer on injectable products and procedures. Carmen believes in delivering natural looking results for her patient — her thorough approach to facial rejuvenation begins with consideration to overall facial balance, providing customized solutions to optimized natural beauty.
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"Who Did Your Hair?" Scottsdale’s Hair Color Guru, Rod Gentry, is the go-to expert for coloring your tresses
Hair color is tricky. Ensuring the perfect shade, finishing the process with hair that is still healthy, creating the perfect look—there are not many who can do it all or who are known as the go-to expert in color. But now Scottsdale has a color guru. Rod Gentry, one of the industry’s color experts, has relocated from Chicago— where he spent 24 years working in the field—to Scottsdale.
HIS WEALTH OF KNOWLEDGE AND EXPERTISE WILL ALLOW THEM TO ACHIEVE THE LOOK THEY WANT; AND THAT THE COLOR WILL BE PERFECT, EVERY TIME. His clients know four main things about Rod: They’ll receive undivided, personalized attention at their appointment (no double booking!); he’ll use only the top and best products to ensure their hair stays healthy; his wealth of knowledge and expertise will allow them to achieve the look they want; and that the color will be perfect, every time. Rod approaches hair color differently than others, first working with a client to determine the look they want, and then taking into account the client’s complexion and lifestyle to make sure that the end result will be something that is both flattering and workable. One of his main focuses is always on the health of the hair, and so he uses only high-end, enzyme-based
developers (rather than peroxide-based ones) so that hair is left in a better condition, and extremely shiny. He also always finishes a color process with a conditioning treatment as part of the color service. “You can have long hair and great color, but if it’s damaged, it won’t look as good,” he explains. He relentlessly pursues education to stay at the top of his field, traveling worldwide to learn about the newest innovative techniques, products and knowledge, training in such places as London and New York. “I really think that education is the key to success,” he explains. Rod’s services include single process color, highlights, color gloss, color paneling, ombre, extended conditioning, color correction, color removal and more, as well as cuttingedge haircuts. “I guarantee my work. Period,” he says.
Hair color specialist Rodney Gentry is located in a private studio at Sachi Studios, 10201 N. Scottsdale Rd., Suite 10, Scottsdale, AZ 85258. For an appointment, please call 480.639.2000, or visit www.rodneygentry.com for more information.
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content / September 2020
12 e d note 14 health news
40
Warnings for seniors, lowering cancer risk, new tests for women, life expectancy predictors, biking strategy, odor correlations, sleep aid, and early dinner benefits
Diamond in the desert Olympic snowboarder Meghan Tierney sets her sights on the 2022 Games
16 list
Guacamole additions
17 splurge Wanderluxe with Louis Vuitton
18 cook
Veggie egg bites
20 style
The tie-dye trend
22 weight loss News to know
44
Physio of the future Stacie Morris modernizes physical therapy and sports performance coaching
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24 solo scottsdale Meet Belinda
26 muscle Leg day blast
28 balance Fill your own cup
30 nutrition The dinner formula
Foot Pain 101 KERRY ZANG, DPM DIPLOMAT, AMERICAN BOARD OF FOOT & ANKLE SURGERY
Q: Why do my feet hurt? A: Everyone experiences an ache or pain in their feet once in a while. However, if the pain persists, it’s your body’s way of telling you it needs attention. Injury and repetitive stress, mechanical imbalances, inherited conditions, and early signs of a systemic condition can all interfere with your everyday activities. Q: What are some of the most common foot problems? A: Chronic foot pain, bunions, heel pain, tendinitis, ingrown and fungus nails are typically what cause people to seek care for their feet. Subtle changes like new shoes or, at this time when we’re spending more time at home, going barefoot, or increased activity can all lead to pain.
Q: What’s new in how you take care of conditions? A: There are so many new ways to diagnose and treat problems which are less invasive, have fewer side effects and offer better outcomes than ever before. Regenerative medicine, which activates the body’s own healing response, has had the biggest impact on how I care for my patients. It’s given me the potential to initiate a regenerative, restorative response to help repair tissues.
Q: What’s the best advice you can give to someone sufferingfrom foot or ankle pain? A: There is no benefit to waiting to see a doctor. I believe it’s best to make an appointment at the first signs of a problem. But it’s never too late to ask for help.
Q: What’s your approach to treating foot pain? A: Instead of just treating symptoms and trying to stabilize a condition, I identify the underlying problem. The goal is to not only alleviate pain as quickly as possible, but to also treat the condition that is causing it.
DOES FOOT PAIN HAVE YOU LIVING LIFE ON A SHORT LEASH? Do you wish you could walk farther with your furry friend? Are you being treated for neuropathy with no relief? It’s time to start asking questions…there is hope. Contact our office today to see how our team of uniquely trained doctors can help.
(602) 954-0777 AZFEET.COM
Dr. Kerry Zang, Podiatric Medical Director Dr. Shahram Askari • Dr. Daniel Schulman • Dr. Joshua Cady Dr. Kimberly Leach • Dr. Barry Kaplan • Dr. Jeffrey Weiss
CIC FOOT & A N K L E
content / September 2020
32 48
32 scottsdale soul A book for athletes, two philanthropic golf events, Pilates lowdown, a salad recipe, private yoga classes, and tips to terminate sedentary blues
34 life
Healthy grab-andgo options, two studios taking class outdoors, and nutritious delivery and catering
36 toys, tech & gear Small equipment, big impact
38 crazy 8s Common injuries
39 funnies
Laughable moments
46 relating
09/20
Setting an example
48 beauty
allyouneedforhappiness.com
Gua Sha
Olympic snowboarder Meghan Tierney sets her sights on the 2022 Games
50 doctors orders
50
Hip flexor fake out
GUA SHA: AN ANCIENT PRACTICE FOR MODERN DAY AT-HOME SELF-CARE
EMBRACING IMBALANCE COMMON WAYS TO INJURE YOURSELF WHILE WORKING OUT – AND HOW TO AVOID THEM
LEG DAY BLAST
RICHMAN MEDIA GROUP
ON THE COVER: Meghan Tierney, photo by James Patrick, www.jamespatrick.com.
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ed note / September 2020
I know I’m not alone when I say that the gym closures the past few months have really interrupted my routine. Working out isn’t just about the physical health for me – though I do really miss pushing the sled, something I never thought I’d say – but it’s also about the mental aspect. As with many people, the gym helped me de-stress and check out. My fitness has been wavering, with some home workouts, fitness apps and jogs (when it’s not too hot!). This month, I decided to try Peloton and wow! I feel like I’m pushing myself again, I feel like I’m a part of a class – even though it’s just me, my favorite instructor Cody and whatever Lady Gaga song we are rocking out to – and I’m able to let everything else completely go in during my ride. As we go into month seven of this pandemic, I’m thinking about all of you out there, going through the same things I am and hoping this issue gives you a chance to check out for just a bit, and focus on yourself. If you’re working out at home like me, flip to page 36 for small workout equipment that can fit in any space but will leave a big impact, and page 26 for a leg day routine using only a kettlebell and your own determination. If you’re used to working out with a personal trainer or in a class with an instructor, you may miss that guidance – page 38 shares eight not-so-crazy ways to injure yourself during a workout, and what you can do to avoid each one. Many people are still spending most of their time at home, and it’s tough to find balance and fit everything in the day that needs to be done. Page 30 highlights a dinner formula to help you eat healthy in a simple way; page 28 talks about being OK with the prospect of imbalance sometimes and how you can make it all work; and page 48 breaks down Gua Sha, an ancient practice of facial massage to help you incorporate a little selfcare into your routine. Additional highlights include a recipe for egg bites (page 18), nutritious additions to add to guacamole (page 16), tips to help your daughter create healthy habits as her mother (page 46), and the truth about hip flexors (page 50). You’re also probably noticing the diamond in the desert on our cover – that’s Meghan Tierney (page 40). The part-time Scottsdale resident is an Olympic snowboarder who trains right here in town and is working toward the 2022 Games. We talked to her about her upbringing and family values, training routine and what she hopes to accomplish now and in the future. She’s more determined than ever – even during a pandemic! I hope this issue allows you to forget about the 1,000-plus things on your to-do list for the day and inspires you to get back into your routine, or even create a new one like I have. If you’re also a part of the Peleton fam, come find me (username: @gabbyleighton) in Cody’s class and we can climb this mountain together. 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 Gillean Barkyoumb Lynette Carrington, Megan Daley, James Ellis, Jennifer Jakobsen, Elizabeth Liberatore, Karey Northington, Erica Ptak, Jeremy Scott, Sarah Trahan 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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Driving on the course, fun. Driving to the cleaners, not so fun.
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news
/ compiled by Lynette Carrington
SUMMERTIME WARNINGS FOR SENIORS Summer can be a time of catching up with old friends or enjoying hobbies. But seniors with certain conditions need to be extra careful in summer. The summer heat can bring an increased risk of heat exhaustion in those with diabetes. Sunscreen and other protection are vital for those who have had previous skin cancers. Those with osteoporosis should be careful to avoid uneven surfaces and high places, like ladders, that could potentially cause falls. Memory loss can cause seniors to forget to drink water or lose track of the temperature outdoors. Those with heart disease could experience dizziness and fatigue, even in everyday activities. Enjoy all summer activities in moderation and with safety in mind.
Lowering Your Risk More connections between weight and cancer are being uncovered by scientists. According to the American Cancer Society, vegetables and whole grains should be in your diet and processed and red meat should not if you want to lower your risk of cancer. Lowering alcohol consumption and getting more exercise are also part of lowering that risk. Additionally, beans and peas can also lower risk and eating whole fruit in lieu of canned fruit or fruit juice is better. The most recent report from the World Cancer Research Fund lists a total of 12 cancers that are associated with obesity or being overweight.
Source: www.usatoday.com.
Source: www.cnn.com.
Risky Business A recent study in the journal Proceedings of the National Academy of Sciences of the United States of America (PNAS) includes research seeking to comprehend life expectancy over the past three decades in the United States versus other industrialized countries. The top nonmedical factors that predict death in the United States, in order, are smoking (current), history of divorce, history of alcohol misuse, recent financial strains, history of unemployment, smoking (previous), lower sense of life satisfaction, never having been married, a history of using food stamps, and negative affectivity. Source: www.medicalnewstoday.com.
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Cancer Testing Researchers at John Hopkins University recently developed an experimental blood test that can detect a variety of cancers in women who have no symptoms of cancer. Though the test won’t be available to the public for years, they are working to fine-tune it. Although it does not detect many cancers, research shows that it is possible that several types of cancers could be screened for with just one blood test. By detecting cancers in women who show no symptoms, it is hoped that catching a cancer early will result in a better chance of recovery. Source: www.cnn. com.
news
Strategic Biking Whether biking just for fun or to get some added benefits, there are four specific biking strategies can help with weight-loss goals. The first recommendation is to step up the pace and pedal either faster or at a more difficult level. The second is to bike further, increase endurance and bike an extra 10 minutes or an extra few miles. The third suggestion is to introduce variety to the biking routine by adding in a second activity, like running, immediately before or after. Finally, high-intensity interval training involving higher resistance and periods of biking as fast as possible can help burn even more calories. Even better? Bring a friend along on the next biking adventure!
Odor Correlations The mystery of the memory of scent has been given insight by neurobiologists at Harvard Medical School. Researchers saw how various odors are encoded to the brain. In a study done on mice, odors are shown to have been placed into scent “categories” in the olfactory cortex, the part of the brain that processes smell. Furthermore, those representations are able to be changed by individual sensory experiences. This finding may explain why smell is a highly personalized experience for each individual. For example, this helps explain why the smell of something like a rose can be wonderful to one person or horrible to another. Source: www. sciencedaily.com.
Source: www.healthline.com.
Early Dinner Benefits The early bird special may just be special (and healthy!) for all ages, according to a study published in The Journal of Clinical Endocrinology & Metabolism. A dinner that is considered healthy for the body when eaten late in the evening is associated with high blood sugar and weight gain versus when enjoyed earlier. The study followed 10 healthy women and 10 healthy men who ate dinner at 10 p.m. instead of 6 p.m. Study subjects had elevated blood sugar and burned less fat after eating a late dinner versus those who at earlier. It is thought that negative health effects may be even more pronounced in obese or diabetetic people.
Sleep in 10 Seconds The U.S. Navy Pre-Flight School developed a method designed to release stress, reduce fatigue, and help pilots fall asleep in two minutes or less. The instructions are, in this order: relax muscles inside the mouth and the entire face, release tension by dropping the shoulders and let hands relax at the side of the body, exhale air from the lungs to relax the chest, and relax the calves and thighs. Then, for 10 seconds, imagine a calm and relaxing scene that helps clear the mind, and finally, if not drifting off to sleep yet, repeat in your mind the words “Don’t think” for 10 seconds. The inventors say if you follow the directions exactly, you’ll be asleep in no time – literally. Source: www. healthline.com.
Source: www.healthline.com.
09/20 ScottsdaleHealth
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list
/ by Gillean Barkyoumb, MS, RDN Gillean Barkyoumb, MS, RDN is a registered dietitian and owner of Millennial Nutrition, LLC where she makes nutrition doable for millennial women. Gillean works with Wonderful Pistachios to help people snack healthfully.
4 Ingredients to Give Guacamole a Nutritious Boost Guacamole is more than just a delicious, creamy topping for your favorite Mexican dish. The star ingredient of guacamole – avocados – make it a nutrient powerhouse featuring healthy fats, fiber, antioxidants, and vitamins and minerals to support healthy digestion, heart health, and immunity. The great thing about guacamole is that you can easily add mix-ins to give it an even greater nutrient boost. In honor of National Guacamole Day (Sept. 16), here are four quick ingredient additions that will elevate your guacamole (and your health) to a whole new level. 1. Boost your plant-based protein intake by incorporating pistachios Pistachios are one of the highest protein snack nuts, offering 6 grams of plantbased protein per serving. They are also a good source of fiber with 3 grams per serving, and bring better-for-you mono and polyunsaturated fats. Plus, the
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green and red-purple hues come from antioxidants. Add in crushed pistachios to give your guac a plant-based protein boost plus a delightful, nutty crunch! 2. Amplify immune support by adding in diced mango Mango features immune-boosting nutrients like vitamin A and vitamin
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C which help the body fight off infection. One cup has 10% of your vitamin A daily needs and nearly three-quarters of your vitamin C daily needs. Plus, it is a good source of folate and several B vitamins which aid immunity as well. Fold diced mango into your guacamole and enjoy as a dip or on top of a Mexican salad.
3. Increase fiber by blending with chickpeas Chickpeas, or garbanzo beans, provide 13 grams of dietary fiber per cup which is half of the daily recommended fiber intake for women and onethird of the amount for men. Additionally, chickpeas have a low glycemic index which means they can assist in good blood sugar manage-
ment. To incorporate, blend chickpeas with avocado in a food processor for additional soluble fiber to support health digestion. 4. Enhance antioxidant protection with chopped berries The antioxidants in berries (such as anthocyanin and resveratrol) help reduce oxidative stress
and protect your cells. Think of it like arming your cells to be prepared for battle with any potential foreign invaders. Not only will adding chopped berries like blueberries and strawberries to your guacamole boost its antioxidant capacity, it will also add a sweet and tangy flavor that’s perfect for a warm evening outside.
splurge / by Elizabeth Liberatore
Wanderluxe
Louis Vuitton’s boundary-pushing Backpack Trunk takes glamping to the next level
Haute couture and functionality converge in Louis Vuitton’s latest creation: the Backpack Trunk. First seen at the fall/winter 2020 menswear show and made in France, this incredibly innovative piece is perfect for those who have wanderlust. Available in Monogram Cloud and Monogram Mirror, the trunk is compact yet yields plenty of room for a weekend’s worth of getaway essentials. A leather zip pouch is affixed to the inside of the trunk, providing extra security for smaller items. It also comes with a two-person, waterrepellent monogramprint tent with a cloud-patterned interior, turning any room or outdoor space into a luxury, five-star glamping experience. Travelers can either carry the trunk by the top leather handle or as a backpack by two detachable leather straps. Whether you’re escaping to the mountains or the tropics (or even just your backyard!), the Backpack Trunk is the perfect companion for all of life’s adventures. Price upon request at Louis Vuitton, www. louisvuitton.com.
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cook
/ recipe and photo by Erica Ptak
Veggie Egg Cups
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: 12 servings 5 whole eggs 4 egg whites 1 cup chopped red pepper, measured after chopping 1 cup chopped green pepper, measured after chopping 1 cup chopped yellow onion, measured after chopping 2 cups roughly chopped baby spinach 1 cup chopped mushrooms 2 cloves garlic, minced 1 tablespoon olive oil Salt and pepper to taste
Preheat oven to 350 F. Grease a standard nonstick 12-slot muffin pan with cooking spray and set aside. Heat a large nonstick skillet over medium heat. Once hot, add in olive oil, red peppers, green peppers, and onions. Saute five to seven minutes, or until peppers are tender. Add in garlic, spinach and mushrooms and cook for an additional two minutes. Season with salt and remove from heat. Crack the eggs/egg whites in a large bowl and whisk together. Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan, about three-fourths full. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and enjoy!
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Your skin deserves to be in the hands of a specialist!
Anne Walter, MD, FAAD Board Certified Dermatologist Fellowship Trained in Mohs Micrographic Surgery & Cosmetic Dermatology
Medical • Surgical • Cosmetic Dermatology & Skin Surgery Specialists provides expert medical, surgical, and cosmetic dermatological care. We use state-of-the-art equipment and techniques to improve the health and appearance of your skin. Dr. Walter will work with you to customize a treatment plan to meet your skin care goals. Call to schedule your appointment today!
480.405.1035 | www.skinspecialistsofaz.com 8415 N Pima Rd Ste 212 Scottsdale, AZ 85258
style
/ by Gabby Leighton
Peace, Love & Fitness Stay on trend in tie-dye activewear
High-low crewneck T-shirt, Zella, $39 at Nordstrom, www. nordstrom.com. Zip-front sports bra, Years Of Ours, $79 at Saks Fifth Avenue, www.saksfifthavenue.com. Elastic waistband water shorts, Apline Design, $35 at Dick’s Sporting Goods, www.dickssportinggoods.com. High-rise midi leggings, $64 at Onzie, www.onzie.com. Launch 7 women’s road running shoes, $100 at Brooks, www.brooksrunning. com.
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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. • • • • • •
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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.
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weight loss news / compiled by Lynette Carrington
Java Jolt There have been reports saying coffee could be effective in helping with weight loss as certain components may boost metabolism. According to weightloss expert Dr. Eric Pham at St. Joseph Hospital in Orange, California, caffeine has an effect on increasing metabolism. It does this by stimulating the nervous system and ultimately reducing a hormone called epinephrine, aka adrenaline. Epinephrine causes fat cells to break down and enter the blood stream. Caffeine is also known to boost the resting metabolic rate, causing more calories to be burned around the clock. Additionally, it can assist in suppressing hunger and combat fatigue.
Slow and Steady
Typically, someone may lose 4 to 8 pounds in a one-month time period. According to the Centers for Disease Control and Prevention, people who lose weight slowly and steadily have the best success rate at maintaining that weight loss. To have the best chance at successful weight loss, it is recommended to avoid fad or extreme diets that promote fast weight loss as that type of weight reduction is typically difficult to maintain. Regular exercise, healthy eating and portion control are also important to successful weight loss.
Source: www. health.usnews.com.
Source: www.medicalnewstoday.
Herbal Hoax With obesity rates rising around the world, many people have turned to herbal supplements to help them lose weight. But, do they really work? According to researchers at the University of Sydney, a 19-year review of herbal medicines resulted in insufficient evidence that would suggest that those medicines are effective in the fight against weight loss. International research found 54 randomized controlled trials that compared a placebo to the effects of herbal medicines in more than 4,000 people. Research findings reveal that herbal medicines used in the trials provided minor weight loss versus placebos, but that weight loss was not considered clinically meaningful. Source: www. sciencedaily.com.
Fasting Feats There has been increasing news about daily fasting for weight loss. According to a new study conducted by the University of Illinois at Chicago, two different daily fasting diets have shown to be effective for weight loss. Test subjects following the daily four-hour or six-hour time-restricted diets were tested for 10 weeks. People in both study groups were allowed to eat whatever they wanted during the given daily timeframe, but only drank water and non-calorie beverages throughout the day. Study participants typically consumed 550 less calories daily and saw a reduction in insulin resistance and oxidative stress levels. There was also an overall reduction of 3% in the test subjects’ body weight. Source: www.sciencedaily.com.
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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…
Belinda AGE: 51 ABOUT ME: I am from a little Midwestern town halfway between Chicago and Milwaukee known as Gurnee, Illinois, most known for the home of Six Flags. My family moved to Arizona in the mid-1970’s. I have been in the medical field for over 16 years and at my current employer over 13 of those years and many more to come. In my free time I enjoy sporting events, festivals (beer, taco, culinary) and concerts. I have been to concerts from AC/DC to ZZ Top and everything in between. I enjoy family time and social gatherings. A FEW FUN FACTS ABOUT ME: I have a beautiful 26-year-old daughter, was the cover girl model for a national syndicated magazine in December of 2001, and I threw an opening pitch for a spring training game (yes, the ball made it to the plate!). Most
Interested In Meeting Our Single?
Email her via gabby@richmanmediagroup.com. Please put “Belinda” in the subject line.
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recently I started brushing up on my boxing skills, compliments of Million Dollar Baby which I watched recently for the first time. I consider myself very approachable, kind, caring, and gregarious and passionate. MY FAVORITE MOVIE IS: Grease has always been my fave! Cute and sassy! WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: Someone who is confident, fun, caring, attentive, has a great smile, is outgoing, and enjoys being spontaneous. I am known for making short stories long, so someone with good listening skills is a plus! THE MOST IMPORTANT QUALITIES TO ME ARE: Patience, someone who loves animals, and provides stability. Someone who is career driven and has old-school manners (opens doors, holds hands, etc.)
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 Jeremy Scott / photos by James Patrick
Leg Day Blast
The countdown is on: build muscle with a kettlebell in hand Skip leg day? Not on our watch. Here we break down one of the most intimidating workout days of the week to three simple movements. All you need is a kettlebell and a little determination.
The setup: Kick off with 20 reps of each of the following exercises. On the next round, subtract two reps and complete 18 of each exercise. After each round, continue subtracting two reps until you hit zero. Rest only as needed, chasing quality reps not just the clock.
Jeremy Scott is an expert advisor for Olympian Labs Nutrition and Reebok. He owns and operates Jeremy Scott Fitness, located at 7750 E. Redfield Road, Suite D106. For more information, call 605.481.2611 or visit www.jeremyscottfitness.com.
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Kettlebell Swings Stand tall up top with soft knees; shift your bodyweight into the heels, shooting your butt and hips back toward the wall behind you. Drive through the heels; explode through hips to send weight swinging forward. Ideal would be about chest height, with arms extended. The key is to thrust the hips through while squeezing the glutes in the finished position. Repeat backward and forward, driving through heels and hips for 20 reps. Kettlebell Goblet Squats Grab the kettlebell, standing with feet shoulder-width apart. Begin to slowly lower down, pushing your heels and keeping your back straight and chest out. The goal is to lower into your full range of motion, (imagine sitting in a chair) driving your hips back as you sit down. Keep the weight on your heels and push back up to the starting position. Repeat for 20 total reps.
Kettlebell Reverse Lunges Grip the kettlebell in the goblet position. Stand with feet about shoulder-width apart. With your left foot, step back into your normal lunge stride length. Lower the back leg straight down until it gently taps the floor or your full range of motion, in turn creating that 90-degree angle in the front leg. Drive through the heel of the lead leg to return to the starting position. Repeat on the left. Complete 20 reps (10 on each leg).
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balance / by James Ellis
James has dedicated his life to fitness, training and coaching people from all walks of life since 2007. He’s worked seven years as an Exercise Science instructor for Bryan University, is a 10-time National competitor in the sport of Olympic Weightlifting and is also the owner of CrossFit Infinite Strength, Hammer CrossFit, and Spark CrossFit, located throughout the Valley. Reach him at 480.800.3083 or follow him on Instagram, @ jimsgym1030.
Fill Your Own Cup
How periods of imbalance might be the key to unlocking your full potential
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It’s very common for people looking to incorporate a new healthy habit into their busy lives to say things like, “If only there were more hours in the day” or “I just don’t know how to fit it all in.” When you’re young and have relatively few obligations, it’s difficult to understand this concept. But as we move through our adult lives, the responsibilities begin to pile on one by one, and all of a sudden we’re left juggling far more than we ever imagined. When this happens, it’s easy to feel overwhelmed and begin seeking the nebulous concept of “work-life balance.” Oftentimes, the quest for this elusive goal leads individuals down a dark and bumpy road that ends in frustration and mediocrity. There’s an old adage where a teacher is holding an empty jar, attempting to teach the class about priorities. In front of them are a few big rocks, a handful of smaller stones, and a cup full of sand. The empty jar represents the students’ available time/energy/bandwidth, and the other items are all the “things” that affect those resources. The big rocks represent main priorities, the stones represent secondary goals, and the sand represents everything else. The instructor then fills the jar with sand, and demonstrates to the class that there’s no room left to fit any of the big rocks, just the small stones. Starting over, the instructor then tries to put the stones in first, and again is unable to fit all of the big rocks. Only when the big rocks are placed in first is the instructor able to drop in the smaller stones, and eventually fill in the gaps with sand, filling the vessel. The message is that in order to fit everything in your life (or jar), you need to figure out what your main priorities – aka big rocks – are and put those first. While this is an important realization, this analogy also teaches much more. Here are a few additional lessons to be gleaned from this story.
You can only carry so much We would all love to be experts at everything we do, but unfortunately there literally aren’t enough hours in the day to be world class in every field. Because of this, prioritizing the few things that are most important is absolutely critical. Identifying exactly what your big rocks are and keeping them in the forefront of your mind can be tough at first, but is liberating when it comes time to make decisions. Whenever you’re presented with decisions, ask yourself, “Which of these brings me closer to my big rock goals?” You may have to make shortterm sacrifices in order to gain the long-term success you’re after. Intentional periods of imbalance are necessary if your goal is to maximize achievement in your field of choice. Fill your own jar If you asked 10 people to tell you what they think your priorities should be, chances are that you’d be given 10 different answers. While input from people you respect and care about can absolutely be helpful at times, you are the one who knows the most about your values and abilities, what distractions are most likely to steer you
off course, and what sets your soul on fire. No one else should get to decide your life for you. Trust yourself, and go all-in. It’s OK to start over The instructor in the story dumped the jar out twice before finding an option that allowed for rocks, stones, and sand to fit, but it’s never too late to completely reinvent yourself, if that’s what you decide. You could have spent the last five years on the couch playing video games and eating endless amounts of fast food (a lot of sand), and decide one day that that isn’t how you want your life’s story to play out. Empty your jar, and refill it with what matters most to you. Remember also that you don’t need to fill your jar to the brim. The more you have in there, the heavier the load, and the less willing/able you’ll be to handle unknown stressors, have time to go on spontaneous adventures, or simply just unwind. Once you’ve prioritized your big rocks, you’ll find that most of the little stuff is just that: little.
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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5 Reasons To Hire A Health Coach 1. Personalized CARE & support. 2. Discover eating habits and food that work for YOU. 3. HOLISTIC approach – on and OFF the plate. 4. Uncover ROOT causes of health symptoms. 5. Accountability & support to take ACTION. Hi, I’m Noelle. I provide health coaching to individuals ready to transform their life and create meaningful, lasting behavioral changes. I also facilitate corporate wellness workshops and programs to inspire healthier, happier, & more productive employees. Let’s get started! Visit
wellnesswithnoelle.com or email me at
coach@wellnesswithnoelle.com to learn more.
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nutrition
/ by Gillean Barkyoumb, MS, RDN
The Dinner Formula A quick trick for healthy meals
Do you find yourself staring at the fridge some nights trying to pull together a healthy, balanced meal for your family? Or maybe you struggle with putting together a grocery list of items to have on hand for weeknight dinners? Meet the Dinner Formula — the no-brainer way to create a healthy, balanced meal even at the last minute. The Dinner Formula is easy to follow and will help you get the correct portions of important nutrients so you are satisfied and nourished from your meal. Simply follow this equation: Make half your plate vegetables, make a quarter of your plate protein, make a quarter of your plate grains or starchy foods, and cook or top meal with a healthy fat. Here we break down each part of the equation with suggestions to help you plan your next dinner.
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Gillean Barkyoumb, MS, RDN is a registered dietitian and owner of Millennial Nutrition, LLC where she makes nutrition doable for millennial women.
Making half your plate vegetables at dinner (or any meal!) will help you get more nutritious foods in your diet every day
Vegetables Vegetables are packed with important nutrients like vitamins and minerals as well as fiber that will help fill you up and support digestive health. The serving size for vegetables is about two fistfuls, but most people do not get the recommended amount of two to three servings per day. Making half your plate vegetables at dinner (or any meal!) will help you get more nutritious foods in your diet every day. Try making a side salad, roasted
broccoli or Brussels sprouts, grilled asparagus or peppers, or sauteed zucchini and onions. Protein Protein provides important build blocks (called amino acids) for your muscles and other tissues to grow, rebuild, and function at their best. Protein is also more difficult than carbohydrates for the body to digest, so it assists with feeling full and satisfied after a meal. The serving size for protein is about the size of your palm,
or 3 ounces. Protein is usually found in animal products, but there are also plant-based sources. Try adding a baked salmon filet, grilled chicken, or sauteed shrimp to your plate. For plant-based options, make tofu, beans, or legumes like chickpeas or lentils. Grains/starch Contrary to what many people think, there is a place for grains or starchy carbohydrates in your diet. They provide energy for the body so you stay fueled
and offer nutrients like fiber, B vitamins, and minerals such as iron, magnesium, and selenium. The key is to manage the kind of carbohydrate and how much you consume. One servings is about one fist size — way less than what you’ll get in a big pasta dish at a restaurant! Try adding quinoa, wild rice, chickpea pasta, sweet potatoes, or butternut squash to your meal. Healthy fat Healthy fats (also known as monounsaturated or poly-
unsaturated fats) benefit your heart, brain, and overall health. And like protein, fats take longer to digest so they can help keep you full and satisfied. As with everything, the kind of fat and how much you eat is important to manage. Consume less saturated fats that you’ll find in overly processed foods and fatty pieces of meat, and stick with betterfor-you fats like olive oil and avocado. Try making a homemade salad dressing with extra virgin olive oil, topping your meal
with guacamole, or adding sliced almonds or seeds to your vegetable dish. Following the Dinner Formula will help make eating healthy balanced meals for you and your family easy. Plus, it will make meal planning a breeze. Plan to get three or four items from each section of the plate at the store so it’s convenient to make a quick weeknight dinner. The Dinner Formula is also a great tool to keep in mind when you order food at a restaurant.
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soul
Golf & Give Arizona Burn Foundation Arizona Burn Foundation’s (ABF) 2020 Golf Classic will take place Sept. 24 from 4:30 to 8 p.m. at Topgolf Scottsdale. In addition to a silent auction, craft beer, dinner and lots of fun on the driving range, the event will honor an Arizona Firefighter of the Year and a Public Educator of the Year. Proceeds raised will support ABF’s mission to support burn survivors and their families as well as promote burn prevention advocacy and education. www. azburn.org.
Unleash Your Inner Athlete NSCA certified personal trainer and founder of 12 Minute Athlete Krista Stryker recently released her new book The 12 Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight. The book follows Stryker’s fitness journey and personal challenges meeting her goals, eventually realizing that anyone can be an athlete. She also presents tips and workouts. The inspiration for her book comes from her website and app, 12 Minute Athlete, which consists of short, effective workouts based around calisthenics, crosstraining and functional fitness that require minimal equipment and no gym membership. www.12minute athlete.com.
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K2 Adventures Foundation On Sept. 12, K2 Adventures Foundation will host its fourth annual K2 Golf event for up to 144 golfers, held at Grayhawk Golf Club. A day of fun on the links, golfers will play a round and enjoy a raffle and virtual silent auction. After golf, K2 will host an award ceremony complete with prizes. All players will receive a boxed lunch and drink ticket at registration. The virtual auction will begin Sept. 2 at 10 a.m., with the last bids taken Sept. 12 at 5:30 p.m. The tournament is inspired by Kainoa Spenser, a young man who lost his limbs at age 19. The organization provides awards to people with life challenges as well as equipment, supplies, basic necessities and medical care to children, adults and families who have life challenges and disabilites both domestically and abroad. www.k2adventures.org.
Back to Pilates Good news for Pilates lovers: Club Pilates reopened three of its Valley studios late last month after receiving approval from the Arizona Department of Health Services. The reopenings include the Scottsdale Shea
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and Gainey Ranch locations. The studios will continue to operate under strict CDC guidelines, including reduced class sizes and enhanced cleaning measures. New members will receive 20% off for 90 days. www.clubpilates. com.
Private Yoga Classes Hotel Valley Ho recently started offering private prana yoga sessions. Aimed to restore both body and mind, the intimate classes focus on movement, mindfulness and prana, which includes breath work and energy consciousness. Guests are able to choose where the private sessions take place from various locations around the hotel, including the Sky Line Rooftop, the Palm Court and the Tropicana Room. Instructor Cortney Halsted will customize each session to fit the needs and experience level of the attendee(s). Private sessions are $75 for one person and $20 for each additional person, with a maximum of 10 people. Available through 2021. Classes must be reserved at least 48 hours in advance by emailing appointments@vhspa.com.
Bella Salad
Recipe from The Americano, www.theamericanorestaurant.com. CHERRY PUREE 1 cup Bing cherries 1 cup red wine cup red wine vinegar 2 sprigs thyme ¼ cup sugar
LEMON HONEY VINAIGRETTE cup lemon juice 1 tablespoon Dijon mustard ¼ cup shallots, sliced 1½ tablespoons honey ¼ teaspoon fresh oregano
BELLA HOUSE SALAD MIX 1 cup arugula 1 cup baby kale ¼ cup shaved fennel ¼ cup candied pistachios ¼ cup shaved Parmesan cheese
Salt to taste ½ teaspoon Calabrian chili oil 16 ounces EVOO
To make cherry puree: Bring red wine and red wine vinegar, sugar and thyme to a simmer. Remove from heat and add the cherries. Steep the cherries in liquid for 20 minutes or until plump. Remove cherries from liquid and puree with a 1⁄4 cup water, add more if needed. To make lemon honey vinaigrette: Add all ingredients besides the EVOO into a blender. Turn blender on high, and blend ingredients smooth then slowly drizzle in EVOO to fully emulsify the vinaigrette. To make bella house salad: Toss Bella House Salad mix in a mixing bowl with fennel and lemon honey vinaigrette to taste. Mix salad and place in bowl, take the cherry puree and pipe dots on the plate (as many as preferred). Top with candied pistachios and shaved parmesan.
5 Tips to Terminate Sedentary Blues In addition to physical effects of sitting for prolonged periods of time (think sore upper back and swelled feet), sitting around can also affect your mood, leaving you feeling down. Here, Samantha Clayton, vice president of Worldwide Sports Performance and Fitness for Herbalife Nutrition, shares five tips to life your spirits and beat the blues: 1. Make the space you spend time in your own by adding comfortable furniture and uplifting decor 2. For every hour you sit, stand up for 10 minutes 3. Go outside, whether for a 20-minute walk or just to enjoy your surroundings 4. Take calls on the go, aka join some of your meetings while walking 5. Sit on a stability ball, boosting both your core and your mood
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life
Outdoor Fitness Photo by Kate Nelle Photography
Barre3 In addition to offering livestream classes daily, Barre3 Scottsdale/PV has been hosting free classes at Scottsdale Tower Plaza Square at Scottsdale Fashion Square. Classes will continue through fall at 8 a.m. on the following Sundays: Sept. 20, Oct. 11 and Nov. 8. Fitnessgoers are asked to bring their own yoga mat, water, towel and props. The outdoor events practice social distancing, with each attendee spaced 6 feet apart. Space for each class is limited and participants must sign up by booking through Mindbody Barre3 North Scottsdale or by emailing scottsdale@barre3.com.
Juby True Juby True recently rolled out a new takeout menu for those looking for healthy options to eat on-the-go. Available at the Scottsdale Quarter location (which is adjacent to True Food Kitchen), the offerings include a herb hummus served with with vegetable crudites, an organic Tuscan kale salad, and a grilled chicken avocado wrap on a housemade pita with hummus and cucumbers. In addition to Juby True’s superfood-packed juices, the juice bar is now offering bottled spirits. Options include red and white sangria and a prickly pear margarita. www.jubytrue.com.
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Kaleidoscope Last month, Kaleidoscope added new grab-and-go items to its menu. Options include the rooted side salad ($7) featuring housemade Thai Tiger sauce, organic mint, pistachios, organic beets, and organic carrots; zippy zoodles ($5) made with zuchinni, jalapenos, pepitas, cilantro and goji berries; and the Moroccan chicken bowl ($12) made with a tomato-based sauce balanced by sweet and earthy vegetables. www. kaleidoscope.love.
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Cyclebar The Scottsdale 101 and McCormick Ranch locations of Cyclebar are hosting outdoor classes seven days a week for as long as the studios are closed amid COVID-19. Each bike is spaced out to a safe social distance of 6 feet apart. To beat the heat, classes take place in the early morning and each bike has its own individual fan. The studio will be providing cold towels at the end of each class and shoes for those who need. Riders are asked to bring their own water and sweat towel. www.cyclebar.com.
Delivery Done Right Original Chopshop is now officially offering delivery directly through the restaurant. The new delivery fleet was launched to cut delivery time waits, reduce cost and improve quality of experience. By ordering delivery directly through Chopshop instead of a thirdparty company, eaters will save 25% and get delivery up to 15 minutes faster. www.originalchopshop.com.
Healthy Catering Pita Jungle recently enhanced its catering options with new individual boxed meals called iMeals. Whether ordering for family, friends, the office, or a (virtual) event, each meal will be individually packaged. Guests can pick from a pita/wrap or bowl of Mediterranean shawarma, grilled chicken, gyro, falafel, Philly steak, Philly chicken, wood-fired veggie lavash, turkey pesto, or lavash shawarma. Each meal is served with a choice of side salad and a dip, complete with pita bread for dunking. iMeals are designed for groups of 10 or more and kids iMeals are available as well. $10.99 per meal. www.pitajungle.com.
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toys, tech & gear / by Gabby Leighton
Small Equipment, Big Impact Home gym accessories that take up very little space
Working out at home often means little to no machines and minimal equipment due to lack of space. Instead of picking one favorite must-have, think big by buying small. These items may be tiny in size, but they will increase workout intensity by a massive amount.
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simply tuck the set away in the small case they come in. $55 at Bala, www. shopbala.com. Nike Push-Up Grip 3.0 Ready to take your workout to the next level, literally? These grips, which come in a pair, add elevation to your pushup position for a more intense workout. The grips have soft, ergonomic foam handles that allow for comfort while still giving you good grip. The stable, non-slip base helps them to stay in place to avoid sliding. The portable products are easy to transport, so you can workout from any room in the house. $22 at Nike, www. nike.com. Bala Bars If you’re looking for weights but you don’t have quite enough room for a full set of dumbbells, these petite bar weights come in a set of two, with each bar weighing 3 pounds. The bars, available in black, punch (shown) and sand, are made for strength training, whether you’re working on biceps, triceps, or shoulders. In addition to being adorable, the bars are versatile, designed for yoga, aerobics, boxing, pilates, walking, home workouts, core training, and rehabilitation. When your workout is over,
SPRI Heavy Xertube Resistance Tube Made to mimic machine and dumbbell exercises, resistance tubes can come in handy for a number of different workouts. Designed for exercises that involve pressing and pulling, such as curls, shoulder presses and more, they allow you to challenge different muscle groups with just one piece of equipment. This particular tube is made using high-quality rubber and webbing handles. It’s portable and comes with a door strap, allowing you to secure it to a door for additional exercises. $18.99 at Dick’s Sporting Goods, www.dickssportinggoods.com. Hyperwear SoftBell Adjustable Kettlebell Handle and Plates Solid kettlebells can take up a lot of space at home – especially if you’re buying more than one weight. This soft, sand-filled option can be stored easier and in smaller places. The handle is made from heavyduty fiber glass and the softness of the bottom prevents floor damage. It’s designed to perform like a solid metal or
vinyl kettlebell, with the same grip ability. Made for weight adjustment, each kettlebell comes with three sand bags so you can use all three at once, or take one or two off for lighter workouts. Available in weights totaling 18 pounds ($56.99) or 23 pounds (66.99) at Amazon, www.amazon.com. P.volve Gliders With just two round discs, you can completely transform your workout. Easy to pack or store at home, these flat gliders are perfect for core, ab and glute movements while also being useful to bicep and tricep workouts. They can be used while standing up during lunges, or on the floor when in a plank position. P.volve also offers glider gloves (sold separately for $4.99) to help the gliders move easily on hardwood or tile floors. $29.99 at P.volve, www.pvolve.com. Fretree Resistance Bands for Legs and Butt These non-slip elastic exercise bands come in a set of three. Made of thickened and strengthened fabric with an antislip rubber layer, they can be used for stretching, strength training, physical therapy, yoga, and more. Each of the vibrant colors represents different resistance levels: light, medium and heavy. They come in a bag for carrying and can fit pretty much anywhere when stored. $15.68 at Amazon, www.amazon.com.
TURKEY BREAST
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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 / by Karey Northington
Getting injured while working out is more common than you think – many people assume it takes a lot to get injured but in reality, the tiniest wrong movement or decision could put you out of commission. Reduce your chances of taking time off to heal by paying attention to the following common ways to get hurt.
Not-so-crazy Ways to Injure Yourself While Working Out 38
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1. Insufficient recovery Often labeled as “overuse injuries,” this process breaks down the muscles with slight tears. The recovery period is essential for the body to adapt to train in the same – or higher – capacity.
5. Overdoing “muscle confusion” This is the concept of keeping things fresh to get results. While some changes to your training are beneficial, overdoing it can lead to potential injury, not allowing you to master form.
2. Dehydration Especially important in Arizona, dehydrated muscles do not have the natural elasticity as they should, risking strains, pulls, or tears. Drink at least half of your body weight in ounces of water per day.
6. Failing to warm up adequately A proper warmup (and cool down) prepares your body for exercise by loosening your muscles, engaging your joints, and slowly increasing/ decreasing your heart rate, lessening your chance of injury.
3. Going too heavy When you use excessive weight, you have to incorporate other muscles to assist, often compromising form and safety which can lead to a variety of injuries. 4. Excessive volume Too much volumne can overtax your system, compromising form due to fatigue. An associated risk is rhabdomyolysis, an overabundance of myglobin in the blood stream from muscle breakdown, that can lead to kidney damage.
7. Training too much on “nerve” There is no substitute for natural energy that comes from proper sleep. Loading up on the latest pre-workouts, energy drinks, or copious amounts of coffee can leave you jittery, clumsy, and unable to gauge safe protocauls. 8. Ignoring biofeedback If you feel pain, you may be injured. Rest the area and assess after a day or two. If you suspect an injury, train another body part.
funnies
The Joke’s on Us! So go ahead and laugh already— hey, it’s good for you!
A man leaves home, makes three left turns and is on his way back home when he notices two men in masks waiting for him. Who are the two men? They’re the catcher and umpire.
If a child refuses to sleep during nap time, are they guilty of resisting a rest?
A woman was in her home when the doorbell rang. She opened the door to find a beetle standing there. The beetle pushed her over and ran away. The woman went to the hospital and when she told the doctor what happened he said, “I’m not surprised, you’re the fifth case we’ve had today.” “Really?” the woman asked. “Yes,” replied the doctor. “There’s a pretty nasty bug going around”
Two friends were hanging out when one said to the other “I have a doctor’s appointment today but I really don’t want to go…” The second friend turned to the first and said “Just call in sick then.” 09/20 ScottsdaleHealth
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/ by Lynette Carrington / photos by James Patrick
Olympic snowboarder Meghan Tierney sets her sights on the 2022 Games
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Snowboarding captured Meghan Tierney’s interest as a youngster, and she was simply hooked. Now a highly skilled athlete, the 23-year-old has already accomplished so much in her athletic career, with one Olympics appearance under her belt and her sights set on competing in the 2022 Olympics in Beijing, China.
EAST TO WEST The Olympic hopeful hails from Rumson, New Jersey, where her love of snowboarding took hold. While living in New Jersey, Tierney originally hit the slopes by skiing on the weekends before her father Chris Tierney taught her to snowboard. “My older brother was the first one to take an interest snowboarding,” says Tierney, who is one of four children. “We all just did it for fun. Then my dad entered us into local competitions and I’ve just loved it ever since.” Tierney moved with her family to Vermont in fifth grade and then eventually to Colorado, continuing snowboarding along the way. The sport did not come easily to Tierney, but her love for it and competitive nature kept her committed. “I wanted to compete with my siblings, and I saw them doing really well,” she says. Tierney was passionate about the sport and knew early on that she wanted to be a pursue snowboarding full time. As she grew in her skills and became more competitive, her siblings were there for her every step of the way. Two of her siblings took the same route, becoming professional snowboarders, while the third went on to a career in acting. “They were so supportive,” Tierney says of her siblings. “Both my older siblings, Chris Tierney and Makayla Tierney, were professional snowboarders at one point, and they retired pretty early. My sister Makyala got a concussion and had to stop.” With her family’s encouragement and support, Tierney has continued her snowboarding pursuit, putting all of her efforts into the sport. The snowboarder moved to Arizona five years ago at her father’s suggestion and because of her ongoing training in her sport. “My dad is really into football,” she says. “He knows EXOS, the facility in Scottsdale where I’m training now. Originally, I was going to only go for two weeks, train for a bit and go back to Colorado. I ended up staying for the entire off-season because I loved it so much!” She lives in Scottsdale part time, a far different environment than she’s used to when she’s on the slopes. “I love Scottsdale because I’m always in the cold, so it’s definitely a switch up,” she says. “Some of my best friends are here, the food is great and it’s a positive environment.”
CRUISING TO BEIJING Tierney’s chances at making the cut for the Beijing Olympics are solid. She has been a member of the U.S. Snowboard Team
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for five years, competed at the FIS Snowboard Junior World Championships, FIS Snowboard World Championships, FIS Snowboard World Cup and the X Games. She also competed in the 2018 Olympics where she placed 17th overall and placed second out of the four U.S. snowboarding athletes who attended. With so many high-profile competitions under her belt, a few of them stand out as big accomplishments. “This past year there was a World Cup in Sierra Nevada and I was really confident in my riding and I was definitely excited for that competition,” Tierney says. “And, of course, the Olympics. I felt like I was riding well and my whole family was able to come all the way out to Korea. It was great having their support.” She continues, “While I was at the Olympics, it was great to see so many different people that I had seen on social
media, and then actually getting to meet them was cool.” Looking toward the 2022 Olympics in Beijing, Tierney is focused on her training EXOS. “I’ve been training there for five off-seasons,” she says. “This one was a little different, of course, because of everything that is going on… Sometimes they were open and sometimes they were closed. But I’m lucky because my best friend has coached there, and I’ve been able to continue to train.” Tierney continues to embrace her training each year at EXOS because of the customized approach it offers. “My coach Natalie Kollars is great at tailoring my training specific to snowboarding, focusing on power, and doing pull techniques out of the gate, or just regular strength and conditioning,” she says of the coach she’s had for two years. “She’s great at making it unique to me.”
EXOS was an easy choice for Tierney as she didn’t look elsewhere when searching for a training facility. “I just loved it there,” she says. “The environment made me want to work hard. I know there are a lot of great training facilities, but this place is really comfortable for me.” Training as a professional athlete is no easy feat, especially when you’re gearing up to go to the Olympics. “I try to keep my training consistent just so I’m not putting more pressure on myself, especially from a mental strength side” Tierney says. “I have a routine and I stick with it. It’s intense.” Snowboarding is considered a high-impact sport and with it, injuries can and do occur. Tierney has had her share of injuries along the way, including a broken my back the year before her first Olympics. “That was the worst injury I’ve had, and I’ve sprained or strained some ligaments here and there,” she says. “I’ve rehabbed from my back injury and I’m good to go. Sometimes I still have tightness, but it is nothing that is holding me back. I also know that being in my sport, injury comes with the territory, so I try not to think or worry about it.” The second half of preparing as a professional athlete is nutrition. Tierney’ dietary goals include putting on a bit of weight as she is one of the lighter women in her sport. “There’s definitely an advantage to be heavier. I want to put on good weight, but I definitely will have some cheat meals here and there,” says Tierney, naming The Baked Bear in Scottsdale as one of her go-to spots for an indulgent dessert. The age of snowboarding females participating in the Olympics is a bit on the older side, ranging from 25 to 35 and Tierney has some good competitive years ahead of her. “It’s nice that this is a sport you can grow into,” says Tierney, noting she anticipates that she will compete in both the Beijing Olympics and the 2026 Milano Cortina Olympics, too. “As long as my body will allow me, I’ll do as many Olympics as I can.” Even in her off time, Tierney can still be found on the mountains but this time it’s to hike. “In quarantine, I am getting into a bit of sewing and I like to bake and cook,” she says of her other hobbies. “I like wake surfing, and things that are similar to snowboarding. Everybody asks me if I’ve ever gone snowboarding in Arizona. I plan to, but I haven’t yet!” Looking toward the future, Tierney has other passions she’d like to go after. “I did not go to college, but I plan on going at some point,” she says. “I’ll eventually get there. Right now, I’m focusing all my energy on snowboarding.” Tierney has looked into taking classes at Arizona State University or possibly through an online college, depending what her schedule will allow. Once she is retired from professional snowboarding and ready for her next chapter, Tierney plans to make Scottsdale her permanent home. “I have an interest in interior design and real estate, and I feel like Scottsdale would be a cool place to do that,” she says.
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/ by Lynette Carrington / photos by James Patrick
Stacie Morris of The Physio Fix modernizes physical therapy and sports performance coaching with personalized services and virtual offerings
Physio of the Future
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Stacie Morris has rolled a variety of personal and educational experiences into her role as the owner of The Physio Fix. Through her company, she works with a variety of clients to deliver the style of physical therapy and performance coaching that is solely focused on an individual’s needs and goals. The California native’s connection to physical activity started at a young age. “I was always outdoors and playing or doing some sort of exercise, although I didn’t know back then that it was exercise,” says Morris, who played softball and participated in barrel racing growing up. Her involvement in athletics only grew from there. While attending Illinois State University, she was a competitive gymnast with the university’s program and earned several honors as an NCAA athlete.
The Path to Entrepreneurship Thanks to her competitive sports background, Morris learned firsthand from a young age the importance of sports training and decided to create a career based on it. She earned her bachelor’s degree in exercise science at Illinois State University and has a doctorate in physical therapy from Duke University. In 2014, Morris ventured out to the Valley during the fall and winter months for one of her clinical rotations in graduate school and, like many people do, fell in love with the weather and state of Arizona. So much so that when graduated, she applied for jobs in the Valley and wound up working at a local physical therapy and performance business. In May 2017, Morris started her own business, The Physio Fix. Though the entrepreneur didn’t have a plan, she took a leap of faith and set out to challenge the traditional physical therapy model, vowing to see less patients per day so she could spend more time with each one. “I wanted to provide one-on-one physical therapy to each patient for a full hour, so they would have my undivided attention,” she says. The Physio Fix combines physical therapy and performance coaching, with a focus on injury prevention, in tandem. Morris holds a CSCS certification and has experience as a strength and
conditioning specialist, allowing her to train athletes to their prime condition Morris’ clients who have injuries can get the rehab they need while training to return to their chosen sport. “I think that most people start with me for more of a rehab goal and over time we change those goals,” she says. “As they start feeling better, then they start moving toward sports performance.” Morris has worked with patients as young as 8 years old and as seasoned as 90 years old, from gymnasts, weekend warriors, triathletes and Olympic hopefuls to athletes in the NBA, MLB and NFL. “My passion is helping people,” she says. “I love seeing people who have almost failed in their physical therapy and getting them back to whatever they enjoy, pain-free and maybe without any surgery.”
A Virtual Reality Morris is keeping up with the times of virtual services, which have become especially popular since COVID-19. Through The Physio Fix, Morris started Trainerize.Me, an online service designed for those who want to train or do physical therapy on their own time or in the privacy of their home. Online patients have 24-hour access to more than 3,000 training and physical therapy videos led by Morris. Additionally, Morris offers online consultations and telemedicine. “I work with people across the country,” she says. “I do online consultations where I try to figure out the problem. Someone can jump on a video visit with me and essentially, I can do the same things that I would do in person.” Although she is no longer a gymnast, Morris currently trains in the sport of weightlifting and qualified for the American Open Finals, a national level competition. She is looking forward to competing on the national stage this December, unless the event is cancelled due to the current coronavirus pandemic. Until then, Morris will stay concentrated on The Physio Fix, which will move from Scottsdale to a new 3,000-square-foot location in Deer Valley this month, complete with state-of-the-art equipment. Learn more at www.thephysiofix.com.
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relating / by Jennifer Jakobsen
Jennifer Jakobsen, MSW, CIPC is a Certified Professional Integrative Coach and a Mom of three girls who’s worked many years in the mental health field as a psychotherapist. She now has her own practice as a Life Coach for Moms. Jennifer primarily does one-on-one coaching and has a unique perspective on how to kick the parenting guilt and negative self talk and feel confident and in control.
Setting an Example How moms can help their daughters build healthy habits A mother is the first role model a child has, beginning at birth, when moms are the center of their child’s universe. Children watch their mother’s every move and emulate what they see. This is especially true for daughters. Mothers have a very powerful influence on their daughters in many areas throughout childhood and into adulthood. Even in the teenage years, when it seems that girls are easily swayed by their peers, mothers often matter most. According to one survey, 63% of girls who report that they have a role model say it’s their mom, and 48% turn to their mother for support when they have a problem. Many reports find that the way a mother behaves in front of her daughter largely influences that child’s behavior. One study found that a mother’s own confidence level was a powerful indicator of her daughter’s self-esteem later in life more than her occupation, income, education, religion, and even IQ. The most effective way for moms to have a daughter with high self-esteem is to model the behavior they want to see. Here are three ways that moms can boost their daughter’s level of confidence just by being a positive role model.
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1. Model body acceptance Moms have an enormous impact on their daughter’s body image. The scary truth is that girls are going on diets earlier and earlier, with 80% of 10-yearolds dieting to lose weight. Moms can model body acceptance by avoiding negative talk about their bodies or obsessing about food and weight loss. Try not to say, “Do I look fat in this outfit?” or openly avoid eating foods based on calorie content. Instead, talk about creating health and how certain foods make you feel.
2. Let your daughter do tasks for herself and praise effort, not results Moms tend to over manage their kids in an attempt to keep them safe from failure. The problem with this good intention is that actually taking risks – and even failing – is what builds confidence. Let your daughter know you are proud of her attempts and that mistakes are normal. Talk about times that that you have failed but didn’t quit. Modeling a positive outlook even on bad days will show your daughter that even grown-ups make mistakes, giving her the freedom to know it is OK not to be perfect.
3. Model healthy habits To raise healthy, happy daughters, moms must show them these behaviors. Words only go so far: Moms need to actually do what they are advising. In order to begin eating their fruits and veggies and get more active, girls need to see their moms doing so. Also, moms who model self-care, time for themselves, and the pursuit of their passions are more likely to have daughters who do this as well. When moms are willing to model confidence and positivity, they help make the futures of their daughters brighter than ever.
beauty / by Sarah Trahan
Dr. Sarah Trahan is a resident at the Neil Riordan Center for Regenerative Medicine at Southwest College of Naturopathic Medicine. Her primary focus is to improve her patients’ quality of life by helping them to find relief from both acute and chronic pain. For more information, visit patients.scnm.edu.
Gua Sha
Three things to know about the ancient practice that’s being used for at-home self-care today Incorporating facial massage into skin care routines has become a recent trend in the United States, but what people may not know is that this trend actually began centuries ago in China. One method, Gua Sha, is not only simple, but when done correctly, provides many health benefits beyond improving the look of your skin. Here’s what you need to know about this form of traditional Chinese medicine. It began in China Gua Sha (gwa-sah) is an ancient Chinese healing technique that involves gliding a tool over muscles and tendons to improve circulation and immunity. The word is derived from Mandarin Chinese. “GUA” means to scrape or rub; “SHA” means petechiae, or broken blood vessels, and bruising as well as the feeling of satisfaction. The process drains the lymphatic system which assists the body in getting rid of toxins and leads to
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a healthier immune system. There are many benefits While this therapy can be performed all over your body, when Gua Sha is used on your face it can result in a brighter and clearer complexion, increased skin contour, wrinkle reduction and decreased puffiness. In addition to improvements in skin health, it also has a positive effect on your immune system. The process increases white blood cells to the
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treated area and increases an enzyme known to provide cellular support to oxidative damage, which is common as you age and experience UV damage. Inflammatory markers including tumor necrosis factor-alpha, a protein that causes inflammation, have been shown to decrease following the massage for up to one week. You can do it at home To begin, wash your face so you start with a clean slate
and apply a warm towel to your face for a few minutes to help open your pores and blood vessels. Apply face oil like Vitamin E or jojoba oil, onto your face and neck. Using a Gua Sha tool start just beside your nose with the thicker part of the rounded tool against your skin, use light pressure and create long gentle strokes towards your ear. Repeat this stroke from your nose to ear twice more until you see your skin turn pink or red. Then use the tool from the corner of
your lips, along your jawline, and then to the outer edge of your brow. Repeat this step a few more times. Finally, start between your brows and stroke up to your hairline down the side of your face and then along your neck to your collar bone. Repeat a few more times until the entire forehead is covered. If your face tends to be red or inflamed, you can place the tools in the fridge or freezer before use to reduce inflammation even more.
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
doctor’s orders / by Megan Daley
straight (that’s the leg you’re testing) and bring the other knee into your chest. Did the straight leg end up all kinds of bent? If not, then you’re fine. More often it’s weak (or just not activating properly) and hypertrophied from trying to overwork, causing it to feel tight. So even though it will feel better in the short term, repeatedly stretching is the opposite of what you want to do and perpetuates the problem. It needs strength.
Do Your Hip Flexors Often Feel Tight? Are they really, and what to do about it Due to coronavirus, people are sitting at home more, whether to work or lounge. It’s harder to find time to work out and stress is certainly higher – and for good reason. All of this can lead to feeling like your hips are tight and/or your lower back is strained. Your hip flexor (aka psoas) is a likely culprit. The psoas is that little muscle at the front of your hip known for hip flexion (knee to chest), but also plays a major role in spinal stabilization, regulating balance, and even nervous system regulation. It’s an easy muscle to blame, but is it actually tight? The answer is likely no.
The common misconception The “feeling” that your psoas is tight has caused this common misconception. While the muscle is in a shortened position when sitting, it won’t cause shortening that readily unless you’re bedridden in that position. It will, however, cause dysfunction in how it activates. To test tightness: Lay flat on your back with your legs out straight. Keep one leg relaxed and
Issues caused by a dysfunctional psoas The issues caused by a dysfunctional psoas include: low back pain, groin pain, buttock pain, “sciatica,” and sacroiliac (SI) pain The psoas actually attaches into the front of your spine, so it can pull on those joints when it’s overworking, causing pain as well as inhibiting the glutes from functioning at 100%. Due to various fascial connections to the bladder, kidneys, diaphragm, and digestive organs, it can cause a whole host of other problems that seem unrelated. This includes UTI-like symptoms, constipation, shallow breathing (it can create a waterfall effect with stress), and exacerbated low back pain due to referral patterns. The psoas is also one of the core muscles involved
in the body’s “fight or flight” response, so long-term stress can have a negative impact on your psoas muscle (aka “the emotional core”) and vice versa. If it’s dysfunctional, it can trigger a chronic stress response, continuously signaling your body that you’re in danger. It’s likewise also thought to be affected with emotional trauma or anxiety, so those, along with chronic stress, can cause/further a dysfunctional psoas. Unfortunately, it’s often either missed as the underlying cause or incorrectly determined to be tight when it’s actually weak (and stretching might feel great, but it’s perpetuating the issue). What to do about it Strength is key. First, you need to get that muscle firing better. Sometimes this involves “shutting off” excessive signals coming from the TFL (another muscle that can be problematic). There are TFL downtraining drills, but you can also foam roll through it (think in between your quads and your IT band) and immediately follow that up with isometric hip flexion or psoas marches. Then progress into other strength drills. Diaphragmatic breathing is also important due to the psoas’ connection with diaphragm and emotional health.
Dr. Megan is a Doctor of Physical Therapy, CrossFit coach, and athlete in Scottsdale, AZ. After years of seeing how insurance or cautious providers caused people to have inadequate or lengthened recovery, she opened up Move On The Daley to better serve the community and get people back to even better than before. You won’t feel like a number here. If you’ve been feeling held back by an injury or nagging pain, reach out and mention this article for 10% off an initial evaluation for the month of Sept! www.moveonthedaley.org.
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