Scottsdale Health January 2020

01/20 

allyouneedforhappiness.com 

NEW YEAR, 

NEW YOU 

Injectable cosmetic 

trends for 2020 

Tips to simplify 

finances 

Gear for active 

parents 

Courtney Sheber 

talks quitting her 9-to-5 to pursue 

positivity and mindfulness 

through yoga instruction 

RICHMAN MEDIA GROUP 

8 CRAZY 

FACTS 

ABOUT 

FERMENTED 

FOODS

IN EVERY BODY THERE 

IS A WORK OF ART 

LASER TREATMENTS 

ULTRASONIC FAT REDUCTION 

RADIO FREQUENCY SKIN TONING 

FACIAL TREATMENTS 

HYDRA-FACIAL 

PEELS 

PRP TREATMENTS 

HAIR RESTORATION 

JUVEDERM 

RESTYLANE 

RADIESSE 

DYSPORT 

BOTOX 

ALL SKIN CARE PRODUCTS 

NUTRIPLEX BEAUTY () 

SKINCEUTICALS 

SKINMEDICA 

iS CLINICAL 

ALASTIN 

SEE A SLIMMER YOU 

ELIMINATE FAT WITH 

COOLSCULPTING® 

THE WORLD’S #1 NON-INVASIVE 

FAT REMOVAL TREATMENT 

Coolsculpting® non-surgical 

fat removal externally 

applies cold temperatures 

to freeze unwanted fat on 

the abdomen, flanks, hips, 

& thighs! 

FACE | BODY | BREASTS | NON-SURGICAL 

8994 E. DESERT COVE AVE. | SCOTTSDALE, AZ 85260 | MARCMALEKMD.COM 

SCHEDULE YOUR CONSULTATION NOW AT 480.551.2040

Experts in 

Board Certified Physicians: JulieAnne Castilla M.D., Ann Langer M.D., JulieAnn Heathcott M.D., Kelly Helms M.D., Julie Kwatra M.D. 

• MonaLisa Touch is the premier 

laser therapy for regeneration 

of vaginal tissue for both pre 

and post menopausal women. 

• MonaLisa Touch is the leading NON 

HORMONAL treatment for vaginal dryness, 

painful intercourse, frequent bladder or 

vaginal infections and many more symptoms. 

• Performed by board certified 

Ob/Gyn’s, an in-office procedure, 

no down time, no anesthesia 

needed - and incredible results! 

YOU’RE 

INVITED 

MonaLisa Touch Open House Event 

February 27th, 2020 

5:30-7:00pm 

RSVP to Clairlyn 480.455.0016 

Arizona Women’s Care is a full service OB/GYN practice that also offers 

Novasure ablation, Bioidentical Hormone Therapy and SculpSure Body Contouring. 

2007-2019 

480.455.0016 

9823 N. 95th St. Ste 101, Scottsdale, AZ 85258 

www.ArizonaWomensCare.com

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

EXPERIENCE 

COUNTS! 

THE NATURAL FAT SOLUTION 

PRE OP - FAT TRANSFER TO UPPER 2/3RDS OF FACE WITH LIFT TO LOWER 1/3 OF FACE 

POST OP - FAT TRANSFER TO UPPER 2/3RDS OF FACE WITH LIFT TO LOWER 1/3 OF FACE 

Have you ever looked in the mirror and didn’t recognize 

the image staring back at you? Sunken eyes, cheeks, temples 

and lips tell you you’re melting away. How is it possible that 

the extra fat of your thighs, hips and abdomen will NOT melt 

away with diet and exercise, but your facial fullness and softness 

too readily deflates into nothingness. 

There’s a solution to this dilemma…the Natural Fat 

Solution. 

Why not use your hated body and thigh fat to correct the 

deflation of facial aging? 

Over the last 25 years, Doctor Andrew Wolin has been 

using fat harvested from each patient’s lower extremity 

and torso to rejuvenate, restore and reclaim their youthful 

facial form. A pioneer in the field of auto fat transfers, 

he has performed thousands of rejuvenating procedures on 

many patients who were reluctant to undergo more invasive 

surgery and were candidates for re-volumization rather than 

classic face lifting. Although Dr Wolin does incorporate fat 

grafting in many of his facelift patients, he has found that in 

many cases, fat alone will be an amazingly 

rewarding procedure and provide 

his patients with a phenomenal, 

natural and permanent tool 

against the deflation of aging. 

Another benefit is the definite 

improvement in the health and quality 

of the re-inflated skin. It appears 

that the simultaneous transfer of 

Adult Stem Cells with the Fat 

Cell Transfer contributes to 

the amazing results…. a result 

that is greater than the sum of 

all the parts. 

Call today and see if you’re 

a candidate for the Natural Fat 

Solution. 

Dr. Andrew Wolin has been a leader in the plastic surgical community of Scottsdale since 1985, and his extensive years of experience benefit 

each patient. His top-notch reputation as a plastic and reconstructive surgeon and for cutting-edge procedures draws patients from near and 

far. Dr. Wolin is the Medical Director of the Wolin Plastic Surgery Center. His practice offers a full-range of face and body procedures, including 

facelifts, browlifts, nose surgery, facial fillers, BOTOX® Cosmetic, fat transfers, fotofacials, laser skin resurfacing, ear surgery, breast 

augmentations, breast implant/exchanges, breast reductions, breast lifts, arm lifts, bodylifts, liposuction, tummy tucks, and Coolsculpting to 

freeze away your unwanted fat. Dr Wolin also offers the newest technology in Permanent Hair Restoration, NeoGraft for men and women. 

Dr. Wolin is located at 8415 North Pima Road, Suite 110, Scottsdale 85258. You can call 480.945.8440 or visit 

www.andrewwolinmd.com to set up a consultation to learn more about these incredible procedures.

content 

/ January 2020 

42 

Flowing 

through 

life 


talks following her 

passion to become 

a yoga instructor 

12 ed note 

14 health 

A resistant flu strain, 

consumption cutting 

policies, depression 

and social media, 

beating the flu faster, 

a migraine fix, a link 

between oral and 

cardiovascular health, 

prediabetes stats, 

and dogs for literacy 

18 list 

Benefits of stretching 

19 splurge 

A solar backpack 

20 cook 

Hearty veggie soup 

22 food 

Veg out 

24 weight 

loss 

News to know 

26 solo 

scottsdale 

Meet Gary 

44 

Don’t 

sweat it 

Shonte Turner 

creates gamechanging 

fitness 

products 

28 muscle 

Plyometric power 

30 balance 

Simplify your 

finances 

32 nutrition 

Vegan food lowdown 

6 ScottsdaleHealth 01/20

KERRY ZANG, DPM 

Diplomat, American Board of Foot & Ankle Surgury 

Q: What is neuropathy? 

A: The presence of burning, 

tingling or numbness often leads 

to a diagnosis of neuropathy, 

yet in many cases it’s not. 

As doctors, we were taught 

that neuropathy is neurological 

condition that only gets worse. 

In recent years, I started to look 

at neuropathy as more of a 

vascular disease (related to poor 

circulation) rather than a nerve 

condition, but I had no way 

to prove it. 

Q: What has changed in 

diagnosing neuropathy? 

A: I’m now doing a more extensive 

exam to evaluate circulation 

in the foot. I also work with a 

team of endovascular physicians 

who can evaluate if there are 

any blockages in the blood 

vessels below the ankle. A blockage 

affects circulation and, in 

many cases, may be the cause 

of neuropathy symptoms. 

Q: If there is a blockage, 

what’s next? 

A: Patients undergo a thorough 

examination and those that are 

candidates have a minimally 

invasive procedure performed 

in an office setting that basically 

clears the blockages and allows 

for better circulation in the 

affected areas. Many feel pain 

relief almost immediately. 

Q: What if you’re already 

being treated for neuropathy? 

A: If you’re not finding relief 

from medication or treatment, 

it may be time to consider the 

fact that it may not be neuropathy. 

A second opinion may be 

helpful to determine the cause 

of the tingling, pain or numbness 

in your feet. 

Q: What has been the 

problem with traditional 

treatments? 

A: Just treating the symptoms 

is my biggest concern with 

traditional treatments. If we 

don’t find out what’s causing the 

problem, all we are doing is suppressing 

the symptoms allowing 

the condition to progress. If we 

can increase circulation, oxygen 

and nutrition can get to the 

affected nerves and regeneration 

may occur. 

Q: When should someone 

seek help? 

A: There is no benefit to waiting 

to see a doctor. I always say it’s 

best to make an appointment at 

the first signs of a problem. But 

it’s also never too late seek help. 

There are new advancements 

and protocols being developed 

all the time, so it’s important to 

learn if there is another option 

available for you. 

10555 N Tatum Blvd, 

Ste A101 

Paradise Valley, AZ 85253 

(602) 954-0777 

azfeet.com 

itsnotneuropathy.com 

FOOT & ANKLE 

BUNIONS / HAMMER TOES / HEEL PAIN / FOOT PAIN / NEUROPATHY / FOOT & ANKLE ARTHRITIS


talks quitting her 9-to-5 to pursue 

positivity and mindfulness 

through yoga instruction 

RICHMAN MEDIA GROUP 

allyouneedforhappiness.com 


trends for 2020 

Tips to simplify 

finances 

Gear for active 

parents 

content 


34 

40 

34 scottsdale 

soul 

An annual marathon 

comes to town, the 

new Away Spa at W 

Scottsdale Hotel, an 

empowering book, 

Derma Health Skin & 

Laser’s new location, 

and a recipe for a 

winter harvest salad 

36 life 

The Waste 

Management Phoenix 

Open, Qontevo lunch 

bags, Balunsd’s 

second location, 

the new Athleteist 

training facility, and 

YogaSix opens at 

Mercado Del Rancho 

38 toys, tech 

& gear 

Parents on the move 

40 crazy 8s 

Fermented foods 

41 funnies 

Get ready to work 

those abs 

01/20 

46 relating 

What is your sum? 

48 beauty 


trends 

50 endurance 

Tips for the offseason 

51 event 

Turkey Bowl 

50 

8 CRAZY 

FACTS 

ABOUT 

FERMENTED 

FOODS 

NEW YEAR, 

NEW YOU 

ON THE COVER: 

Courtney Sheber, photo 

by James Patrick, www. 

jamesphoto.com. 


WHERE EXPERT 

CANCER CARE 

MEETS 

COMPASSION 

At Cancer Treatment Centers of America® we have 

dedicated teams of experts that work together to 

provide a personalized, cancer care plan designed 

to meet your unique needs. 

Dr. Natalie Godbee 

Gynecologic Oncologist 

Comprehensive Care and Research Center – Goodyear 

DETERMINED 

GOODYEAR 

Comprehensive Care and 

Research Center 

14200 W. Celebrate Life Way 

GILBERT 

Outpatient Care Center 

3530 S. Val Vista Drive 

Suite C204 

NORTH PHOENIX 


2915 W. Rose Garden Lane 

SCOTTSDALE 


9755 N. 90th Street 

Suite A100 & B130 

Learn more at 

cancercenter.com/Phoenix 

480.939.3327 

©2019 IPB Comprehensive Cancer Care Network

ed note 


In the new year, many people (including me!) find 

themselves reevaluating parts of their lives, making 

new goals. 

Whether these “resolutions” are in the area of 

their health, career or personal lives, finding balance 

and peace is often at the top of many people’s 

lists. Courtney Sheber (seen on this month’s cover) is all about 

living her happiest life. The yogi quit her 9-to-5 to follow her dreams 

of staying active and passing her message onto others through her 

instruction at Modern Yoga. She talks about her feel-good classes 

and her journey to living out her true passion on page 42. 

Another goal many people make is to manage their money 

better, and January is the best time to take a deeper look. Page 30 

shares tips to simplify your finances from an expert. 

If you’re goal is to live a healthier life physically, you may 

be working out a bit harder than usual this month. Page 18 is a 

reminder that it’s important to stretch, and highlights benefits of 

the practice. We also share plant-based foods to incorporate into 

your diet on page 32 if you’re looking to eat healthier, and local 

restaurants that serve vegan dishes on page 22. 

For those interested in the new fermented food movement, 

expert and local business owner Suzette Smith shares eight crazy 

facts about the trend on page 40. Also talking crazes, page 48 covers 

injectable cosmetic trends for 2020. 

Lastly, if you’re a parent looking to keep up your active lifestyle, 

page 38 has an assortment of gear for parents who want to 

stay moving with their kids in tow. 

Enjoy the crisp weather (you’ll find a delicious veggie soup 

recipe on page 20!) and good luck making your new goals a reality. 

Best, 

Gabby Leighton 

Editor-in-Chief 

gabby@richmanmediagroup.com 

Find our magazine on Facebook! 


It’s all about You at NHL 

Transform Your Hair & Skin with the Top 

Anti-aging Treatments available in the Southwest 

NHL brings the world’s most innovative hair restoration and 

skin rejuvenation services to the Southwest. We treat children, men, 

and women to help them regain their self-confidence. Our clients 

trust us, and feel their experience goes beyond great results. It is no 

surprise that NHL is voted the #1 Scottsdale specialty Medical Spa 

offering clinically-proven anti-aging treatments. 

Elevating the Client Experience 

• Cutting-edge Hair Restoration and Scalp Aesthetics to Conceal 

Hair Loss 

• Boost Hair Growth with a Holistic Cocktail of Growth Factors, 

Amniotic and Bioactive Proteins 

• Facials for the Scalp to Improve Follicle Health 

• Innovative Aesthetic Services to Smooth, Lift & Tighten Skin 

• The “Clean Botox” Anti-aging Injectables 

• Impeccable Reputation for Client Experience 

• Team of Concierge Consultants You Work with One-on-one to 

Ensure Your Success 

Enhance Your Skin’s Natural Youthful Radiance 

Get smoother skin and take years off your appearance! With 

NHL’s innovative skin services, clients age gracefully. To soften 

fine lines and wrinkles, NHL offers “Clean Botox,” with the least 

amount of toxins in it and no additional fillers. Our most popular 

facial, the High-performance Lift, is the world’s most advanced 

non-surgical facelift with results for up to 3 years. Join our 

monthly facial membership to experience a custom blend facial 

and enjoy flawless, glowing skin. 

Treat Your Hair to a Luxe Experience and Boost Hair Growth 

NHL’s innovate treatments will accelerate your hair 

growth after 1 session! Activate follicles internally by injecting 

a high-concentrated number of specialized proteins called 

growth factors. Increase hair density topically with our advanced 

treatment serum. NHL also offers medical-grade stimulants 

to promote healthy, thick hair growth. By adding hair growth 

boosters, you’ll maximize your results. All treatments include a 

follow-up program for up to one year with photos to track your 

success and ensure you are getting results. 

Turn your dream hair into reality. Book a complimentary 

consultation with our Certified Trichologist and Licensed Hair 

Stylist. Feel inspired and work together to create your customized 

look with any length, color or style you desire. Enjoy an instant 

transformation with our high-end hair additions including hair 

extensions, toppers, wigs and custom hair systems. All salon 

services and hair additions are approved methods for thinning hair, 

to keep hair damage-free and improve overall health and look. 

VISIT NHL FOR ALL YOUR BEAUTY NEEDS. BOOK ONE TREATMENT, OR 

STAY FOR THE DAY AND ESCAPE WITH A PERSONAL SPA EXPERIENCE! 

COMPLIMENTARY CONSULTATIONS & VIRTUAL CONSULTATIONS AVAILABLE 

NATIONALHAIRLOSSASSOC.COM 

LOCATED AT SCOTTSDALE QUARTER, SUITE C3-340 

602.283.2355 

CALL US CODE “SOSCOTTSDALE” AND GET AN NHL GIFT CARD 

TOWARD SERVICES WHEN YOU BOOK YOUR CONSULTATION. 

Carly Klein 

Founder & 

President

PUBLISHER 

Bill Richman 

#1 Rated Tour & Activity on 

VICE PRESIDENT OF OPERATIONS 

Stacey Richman 

EDITOR-IN-CHIEF 

Gabby Leighton 

CREATIVE DIRECTOR 

Anthony Cox 

ADVERTISING ART DIRECTOR 

Lalo Reyes 

ADVERTISING COORDINATOR 

Stacey Richman 

CONTRIBUTING WRITERS 

Alan Althouse, Lewis Elliot, Mandy Holmes, 

Jess Hutchens, Elizabeth Liberatore, James Patrick, 

Pablo Prichard, Kelly Potts, Erica Ptak, Suzette Smith, 

Judy Thureson 

PHOTOGRAPHY 

David Apeji, Mark Morgan, James Patrick, Erica Ptak 

HOW TO CONTACT US 

EDITORIAL 

gabby@richmanmediagroup.com 

ADVERTISING 

480.229.3122 

bill@richmanmediagroup.com 

It’s How We Roll! 

SUBSCRIBE 

www.allyouneedforhappiness.com 

Scottsdale’s 

OFFICIAL Old Town 

Segway Tour! 

855-SEG-TOUR 

www. 

ScottsdaleSegwayTours 

.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. 


Strained 

Flu Strain 

As flu season ramps up, there 

is something to be aware of: 

There is a new flu strain that is 

showing resistance to typical 

flu medications. The new strain, 

H3N2, has shown drug resistance 

to Baloxavir, which is part of a 

new class of antiviral drugs that 

targets flu viruses. Researchers 

believe this mutation is unlikely to 

cause a widespread resistance, but 

it is something they are keeping 

an eye on. As always, those who 

feel flu-like symptoms should see 

their physician as soon as possible. 

Source: www.sciencedaily.com. 

news 

/ compiled by Kelly Potts 

The New 

Flu Diet 

A new study 

showed what you 

eat can help you 

beat the flu faster. 

Researchers 

looked at the 

effects of different 

diets and the flu 

virus in mice. The 

mice who were 

fed a diet consistent 

with the 

popular keto diet 

were rid of their 

symptoms sooner 

than mice who 

were fed a diet 

heavy in carbohydrates. 

The moral 

of the story: watch 

what you eat 

when you are sick, 

and maybe you 

will heal quicker. 

Source: www. 

medicalnewstoday. 

com. 

Depression and Social Media 

There have been multiple studies showing 

the extreme links between depression and 

social media use, especially among teenage 

girls. However, new research shows 

the connection is more aggressive than 

previously thought. A study published by 

The Lancet Child & Adolescent Health 

showed that frequent use of social media, 

especially among teenage girls, has the 

power to disrupt positive activities that, 

in turn, helps feed the depression. While 

this study indicates that social media itself 

might not be to blame for mental health 

issues, it does take away from sleep quality 

and exercise while potentially exposing 

themselves to cyberbullying, leading to 

problems with mental health. 

Source: www.cnn.com. 

Policies Work 

Tired of seeing new policies banning alcohol or cigarette use? Well, get used to seeing them more! 

New research has shown that policies aimed at cutting alcohol and tobacco consumption, including 

the introduction of random breath testing programs and bans on cigarette advertising, have resulted in 

a significant reduction in Australian cancer death rates. 



take your SEX LIFE 

to the NEXT LEVEL! 

A new 

scientifically 

proven 

breakthrough 

therapy for men 

seeking better 

erections and 

optimal sexual 

performance. 

• Over 50% of men experience difficulties in the bedroom as they age. 

• Blood vessels in the penis deteriorate and fill with micro-plaque causing decreased blood flow 

• This causes erectile dysfunction, the inability to develop or maintain an erection during sexual activity 

• Rejuvanex is an injectable consisting of PRP and Botox 

• For optimal results, we offer Rejuvanex PLUS which consists of PRP, Botox, and Stem Cells 

• Rejuvanex is combined with high frequency sound wave therapy to get optimum sexual function: formation 

of new blood vessels results in increased blood flow, rejuvenation and growth of new penile tissues, 

breakdown of scar tissue, breakdown of plaque in existing blood vessels 

Any man, not only those with ED, are able to obtain stronger, larger and more sustainable erections. 

Surgery free, treatments take 15-20 minutes. 

STAY SEXY, my friends 

CALL NOW 480.626.1314 

text: 480.298.1112 | info@elitetraz.com 

11000 N. SCOTTSDALE ROAD. SUITE 130 | SCOTTSDALE, AZ 85254 

www.elitetestosteronereplacement.com 

Meet Carlos Suescun M.D. 

THE most INTERESTING 

DOCTOR in SCOTTSDALE 

Physician & Triathlete

news 

Goodbye, 

Migraines 

Do you suffer from 

migraines and feel 

like you no longer 

get relief? There 

may be a new solution. 

A study using a 

self-reporting app in 

Canada has shown 

that more than 

50% of participants 

who used medical 

marijuana reported 

significant relief of 

their symptoms. 

This is yet another 

study that looks at 

the effects of medical 

marijuana as an 

alternative solution to 

opioids. 

Source: www. 

usnews.com. 

Brush For 

Your Heart 

Brushing your teeth is for more than just your oral 

health. Through various studies, researchers have 

found clues about pancreatic and esophageal cancer 

risk from mouth bacteria, and some studies have 

even linked poor dental hygiene with respiratory 

problems. Now, researchers are finding additional 

links between oral and cardiovascular health. 

Regular, proper toothbrushing may keep heart failure 

and specific arrhythmia at bay. Experts suggest 

setting a timer or using an electric toothbrush with 

one built in to be sure you’re brushing long enough. 

Source: www.medicalnewstoday.com. 

A Bad Rise 

This is one medical 

rise physicians 

we’re hoping wasn’t 

going to happen. 

Researchers found 

that prediabetes has 

risen 18% among 

adolescents ages 

12 to 18 and 24% 

amount young adults 

ages 19 to 34. These 

numbers have continued 

to grow over the 

last decade, marking 

a higher risk for Type 

2 diabetes, heart disease, 

and other conditions. 

Prediabetes 

is a condition wherein 

blood sugar levels 

are elevated, but 

not high enough to 

warrant a diagnosis 

of Type 2 diabetes, 

but enough to worry 

doctors. 

Source: www.cnn. 

com. 

Literacy-boosting Pups 

Having issues getting your child to read? A recent study showed kids who read aloud to their pets are more likely to read than those who do 

not read aloud or to a pet. The study, conducted by University of British Columbia Okanagan Campus, examined the behavior of 17 children 

from grades one to three while reading with and without a pooch. Researchers found kids spent more time reading and showed more persistence 

when a dog was in the room, compared to reading alone or in front of other kids. 



PINHOLE SURGICAL TECHNIQUE: 

A revolutionary new way to achieve your best smile! 

BEFORE 

A University Study revealed that 89% 

of patients over 20 years old have gingival 

recession. Receding gums can be caused 

by gum disease or because of excessive 

brushing, certain medications, clenching or 

grinding, or smoking. Not only are receding 

gums painful and unattractive, but the 

actual bone underneath is being lost, leading 

to tooth loss. 

The Pinhole Surgical Technique is a 

revolutionary procedure that solves the 

problem of receding gums. PST offers 

natural-looking, long-lasting healthy smiles 

to those suffering from receded gums, 

giving patients a beautiful new smile in as 

little as an hour. Since nothing more than 

local anesthesia is needed, patients can 

return to work after their appointment. 

The Pinhole Surgical Technique takes 

the place of traditional gum grafts, with 

minimal discomfort or pain. In fact, recovery 

time is virtually nonexistent with PST. The 

results are more predictable, less noticeable, 

and will last as long as any other gum 

correction procedure. Stunning new smiles 

can be seen immediately. 

Dr. Erik Svans, DDS was among the 

first dentists to study the Pinhole Surgical 

Technique under its inventor, Dr. John C. 

Chao, DDS in 2014. Since introducing 

PST to his practice, Dr. Svans has seen 

very predictable and reliable long-term 

results. 

There is no scalpel, incision, or 

stitches with PST, making it virtually painfree. 

This innovative procedure uses a 

.1 inch “pinhole” opening to reposition a 

patient’s receded gumline to its healthy, 

natural location. After repositioning the 

gum tissue to cover the exposed root 

surface, Dr. Svans strategically places 

collagen through the Pinhole to stabilize 

the tissue in place. The collagen resets 

the gum tissue and makes it stronger than 

before. Patients can return to normal eating 

that very night. 

BEFORE 

AFTER 

Follow us at:@pinholedentist 

AFTER 

Previously, treatment for receded 

gumlines was very painful and required 

cutting donor gum tissue from the roof of a 

patient’s mouth. The donor tissue was then 

stitched to the receded site, which had 

also been cut or “flapped” in preparation 

for the graft. Recovery for this traditional 

surgical technique requires two to three 

weeks with prescription pain medicine. 

In contrast, PST is a kinder, gentler 

procedure since it only requires a repositioning 

of existing gum tissue over the 

exposed root surface. With PST, Dr. Svans 

can treat one to all teeth in one visit, in as 

little as 30 minutes. 

Patients are amazed with the results, 

instantly falling in love with their healthy, 

beautiful new smiles. If you’re ready to stop 

living with the pain and embarrassment 

of recessed gums, the Pinhole Surgical 

Technique may be right for you! 

Schedule a complimentary 

consultation by calling Dr. Erik Svans at 

480.219.8760 or visit www.PinholeAZ.com. 

Svans Dentistry PLLC 

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

Erik P. Svans 

DDS

list 

/ by Judy Thureson 

5 Benefits of Stretching 

Starting a new workout routine – like many tend to do at 

the beginning of the year – involves many exciting steps. 

Setting a schedule, buying new gear and testing out different 

protein shakes and supplements are all motivators to get 

you into the gym and on your way to achieving your fitness 

goals. But there’s one step that many people tend to overlook 

– stretching. Incorporating different stretches into your 

routine before and after the workout is crucial in ensuring 

you are getting the best results out of the different exercises 

you’re doing. Without taking the time to stretch, the risk 

of injury and discomfort only grows larger as you continue 

your journey. Here are some additional benefits to consider. 

1. Increased 

mobility 

One of the most 

well-known facts 

about stretching 

is that it physically 

lengthens the 

muscles, increasing 

flexibility. The 

more malleable 

your muscles get, 

the more you are 

able to press, lift 

and move through 

your workouts. 

This will also 

allow you to move 

through everyday 

activities with 

ease, like lifting 

groceries or cleaning 

the house. 

2. Improved 

posture 

Spending an entire 

workday slouched 

over the computer 

can have negative 

effects on your 

vertebrae and 

specific muscle 

groups can also 

shorten over a 

prolonged period 

of time in hunched 

positions. Luckily, 

certain stretches 

encourage proper 

spinal alignment 

and help reverse 

painful curvatures. 

Poses like standing 

forward fold 

(where you fold 

your body over 

to reach for the 

ground or legs) 

provide full body 

relief as it stretches 

the hamstrings, 

releases tension 

in the shoulders 

and opens up the 

hips. Improving 

your posture will 

also ensure that 

you are executing 

specific moves 

in correct form, 

decreasing the risk 

of injury. 

3. Good preparation 

If you’re ready 

to graduate from 

brisk walks and 

light weights to 

exercises that 

are more intense, 

stretching is 

vital in preparing 

your muscles for 

impact. Loosening 

up the muscle 

before launching 

into an extreme 

workout will allow 

your body to better 

handle the 

stress of whatever 

movements you 

are doing. An 

in-depth, at least 

10-minute stretch 

session is recommended 

before 

long-distance running, 

heavy lifting 

and CrossFit exercises. 

4. Shortened 

recovery time 

Opening up your 

range of motion 

helps strengthen 

muscles, therefore 

reducing 

any tightness or 

swelling that follows 

a workout. 

Stretching actually 

increases 

circulation and 

reduces the 

buildup of lactic 

acid, allowing your 

body to recover 

faster. Without 

proper blood flow, 

you are more 

likely to experience 

Delayed 

Onset Muscle 

Soreness, or 

DOMS for short, 

which includes 

severe tenderness, 

fatigue and 

weakness of the 

muscles. This can 

put a dent in your 

workout schedule 

and halt progress 

while you are waiting 

to feel better. 

5. Stress relief 

Oftentimes, stress 

manifests itself 

physically in the 

tightening of 

muscles. Think of 

the tension you 

hold in your neck 

and shoulders 

when in a strenuous 

situation. Pain 

is sure to follow if 

that physical pressure 

isn’t released, 

which is why 

stretching is vital 

to stress relief. 

Slowly stretching, 

massaging and 

tending to those 

at-risk muscles 

can have a similar, 

positive effect on 

mental health as it 

does on muscles, 

as the tension 

slowly dissipates. 

Judy Thureson has a genuine desire to see people live their most authentic life. In the last decade, she has helped clients focus on their mental, physical, and 

spiritual health. Judy has numerous certifications but is extremely passionate about teaching the Lagree method as Lead Trainer at The Body Lab in Phoenix, AZ. 

The Body Lab with locations in Arcadia and Desert Ridge is a hardcore, Pilates-style workout that includes exercises on a machine called a MegaFormer. Visit 

http://thebodylabus.com/ for more information. 


splurge 

/ by Gabby Leighton 

Sustainable 

& Stylish 

An ocean-saving solar backpack 

Up until recently, 

Solgaard has mainly 

been known for its 

sustainable suitcases, 

which feature 

a built-in shelving 

system and charging 

port. The company’s 

newer collection 

includes unisex 

bags and backpacks, 

all crafted in the 

brand’s exclusive 

propietary Shoretex 

fabric, which is 

made from upcycled 

ocean-bound plastic. 

Solgaard’s mission 

is to pull 1 million 

pounds of plastic 

from the ocean by 

the end of this year, 

and for every item 

sold, the company 

pulls 5 pounds of 

plastic from the 

ocean. For those 

looking to further 

their goal, the sleek 

Lifepack Solar 2.0 

may be the way 

to go. The solarpowered 

backpack 

has an integrated 

USB port to easily 

charge devices as 

well as an anti-theft 

lock to keep items 

safe. There are two 

main storage areas, 

with multiple pockets 

and compartments to 

keep organized. The 

bag, which stands 

upright on its own 

and has a waterresistant 

bottom, 

includes a Solarbank 

(aka a powerbank 

with solar charger), 

a suitcase mounting 

strap, and four 

secret passport and 

card pockets. There’s 

also plush shoulder 

straps, back support 

and a drop-proof 

laptop storage compartment. 

$115-$225 

at Solgaard, www. 

solgaard.co. 

01/20 ScottsdaleHealth 19

cook 

/ photo and recipe by Erica Ptak 

Servings size: 6 

2 Tbsp olive oil 

2 cups chopped 

mushrooms 

½ white or yellow 

onion, diced 

3 garlic cloves, 

minced 

2 large carrots, 

peeled and sliced 

into thin rounds 

1 14-ounce can 

green beans 

¼ tsp each sea salt 

& black pepper + 

more to taste 

2 small zucchini, 

sliced into bite 

sized pieces 

1 15-ounce can 

diced fire-roasted 

tomatoes 

6 cups vegetable 

broth 

1½ cup tomato 

basil soup 

2 tsp dried basil 

2 tsp dried oregano 

optional: Pinch red 

chili pepper flake 

1 15-ounce (425-g) 

can white beans, 

rinsed and drained 

Hearty 

Vegetable 

Soup 

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. 

2 cups package 

Banza noodles 

1 cup spinach 

¼ cup grated 

parmesan cheese 

Fresh basil for 

garnish 

Heat a large pot or Dutch oven over medium heat. Once hot, add olive oil, onion, and garlic and stir. Cook for 

three minutes, stirring occasionally. Add carrots and green beans and season with salt and pepper. Stir and 

cook for three to four minutes, stirring occasionally, until vegetables have softened slightly and have some 

color. Add zucchini, fire-roasted tomatoes, vegetable broth, tomato basil soup, mushrooms, basil, oregano, red 

pepper flakes (optional), and beans. Increase heat to medium-high and bring soup to a strong simmer, about 

five minutes. Reduce heat to medium heat until the soup is simmering. Add Banza noodles and stir. Cook for 

10 minutes, stirring occasionally. Reduce heat to low and simmer for four or five minutes, stirring occasionally. 

Taste soup and adjust seasonings as needed, you can always add more dried basil, oregano, or salt. Add 2 cups 

chopped spinach, parmesan cheese and stir. Cook for another three or four minutes to wilt the spinach. Turn off 

heat and let rest for a few minutes before serving. When serving, garnish with fresh basil. Enjoy! 


MEET DR. HANNA MANSOOR 

(SMILES BY HANNA) 

PEOPLE FROM ALL OVER THE WORLD COME TO 

DR. MANSOOR FOR REPLACING MISSING TEETH. 

DR. MANSOOR IS THE DENTAL IMPLANT SPECIALIST! 

Having missing teeth can make it hard to eat, speak, and 

swallow. What’s more, missing teeth can affect a person’s 

self-esteem, making them feel self-conscious whenever they 

smile. Luckily, dental implants are the perfect solution for 

when someone has a gap in their grin. Dr. Hanna Mansoor is 

an expert at placing these implants to provide patients with 

the picture-perfect teeth they’ve always dreamed of. 

• Lifetime warranty on implants! 

• No more yucky impressions! We use digital 

scanning. 

• CBCT digital scan technology. 

• Laser guided implant placement for the 

perfect implants position and restoration 

that fits your smile. 

• Dr. Mansoor has masters in Implantology. 

ARE YOU SUFFERING FROM MISSING TEETH? 

CALL SMILES BY HANNA TODAY AT 480.534.9973 TO 

SCHEDULE YOUR INITIAL DENTAL IMPLANT CONSULTATION 

OR VISIT WWW.SMILESBYHANNA.COM

food 

/ by Mandy Holmes 

Veg Out 

Plant-based dining made easy 

There’s no better place to be an herbivore than Scottsdale. More and more local 

eateries are jumping on the plant-based dining bandwagon, offering veggie-packed 

dishes that are nutritious and delicious. Here are some of our top picks. 

Flower Child 

Every dish at this 

veggie-lover’s paradise 

is made from 

scratch, using fresh, 

local ingredients, 

giving vegan diners 

numerous options. 

A vegan fan-favorite 

is the glow bowl 

($9.95), a flavorful, 

sweet and spicy 

entree featuring potato 

noodles, bok choy, 

zucchini, onions, 

jalapenos, shiitake 

mushrooms, coconut 

milk, and sunflower 

butter. Additionally 

the colorful vegan 

wrap, aptly called 

the Thai dye ($9.95), 

is made with spicy 

organic tofu, Thai 

basil, avocado, carrots, 

daikon radish, 

cilantro, and snap 

peas. www.iamaflowerchild.com 

Toca Madera 

Vegans rejoice, Toca 

Madera reimagines 

traditional Mexican 

cuisine, featuring 

unique shared plates 

and specialty craft 

cocktails. The locally 

sourced menu features 

vegan ceviche 

($20), made with 

hearts of palm, 

lime, serranos, baby 

heirloom tomatoes, 

shaved coconut, 

mango and nearly 

every item on the 

extensive menu can 

be prepared vegan. 

www.tocamadera. 

com 

Sprouts at 

Camelback Inn 

Sprouts offers hearthealthy 

and vegan 

menu options in 

the peaceful setting 

of The Spa at 

Camelback Inn. 

Whole-grain breads, 

fresh salads, smoothies 

and innovative 

sandwiches, including 

the popular veggie 

burger ($14) full 

of roasted peppers, 

beets, tzatziki, lettuce, 

and jalapeño 

mustard, provide a 

delicious yet hearty 

accompaniment to an 

invigorating workout 

or relaxing spa treatment. 

www.marriot. 

com 

Tocaya Organica 

Tocaya Organica’s 

modern Mexican cuisine 

stays true to its 

motto: live without 

compromise. The 

vibrant menu showcases 

bold flavors of 

traditional Mexican 

food combined with 

the sophisticated 

and fresh-casual 

dishes of a modern 

cafe. The variety of 

vegan options ranges 

from bowls, burritos 

and tacos to soups, 

sides, and even a 

vegan quesadilla, 

made with a glutenfree 

tortilla, sauteed 

mushrooms, roasted 

tomato salsa, and 

a vegan chipotle 

crema. www.tocayaorganica.com 

Pita Jungle 

With the mission 

of helping guests 

sustain a healthy 

and balanced lifestyle, 

Pita Jungle 

serves up a diverse 

menu of tasty, fresh, 

wholesome foods, 

including a variety of 

vegetarian, vegan and 

gluten-free options. 

Recently, Pita Jungle 

rolled out separate 

vegan and glutenfree 

menus to make 

it easy for guests 

with specific dietary 

needs. Almost every 

dish on the menu can 

be customized to fit 

any diet and some of 

the fan favorite vegan 

dishes include the 

hummus, the caramelized 

cauliflower 

with tahini, the falafel 

pita, the lentil fetoosh 

salad, the all veggie 

pita pocket and the 

wood-fired vegetable 

salad. www.pitajungle.com 

Kaleidoscope 

Juice 

From the vegan burrito, 

packed with 

tofu, black beans, 

vegan chipotle mayo, 

green chiles, tomatoes, 

spinach and 

rice, to the craveable 

smoothies that use 

housemade almond 

milk, organic fruits 

and veggies, there’s 

so much to love 

about eating vegan at 

Kaleidoscope Juice. 

Favorites also include 

the acai bowl and 

avo smash toast. 

While the fast casual 

restaurant specializes 

in juice cleanses 

and detoxifications, 

the grab-and go food 

menu is meant to 

nourish every customer. 

www.kaleidoscope.love 

Protein House 

Protein House is 

committed to providing 

diners with 

healthy food that will 

fulfill any clean-eating 

diet. The menu is 

packed full of veggieforward 

dishes. The 

plant power bowl 

($11.99) has organic 

non-GMO Tofu, 

grilled Portobello 

mushrooms, quinoa, 

chopped garlic, 

sweet potatoes, 

squash, red onions, 

red peppers, broccoli, 

cauliflower, black 

beans, chickpeas, sriracha, 

and red pepper 

flakes. www.proteinhouse.com 


THE FAIRY GODMOTHER OF 

FASHION AND BOOB WHISPERER 

Scylvia-Elvira Danese of Danese Creations 

Scylvia-Elvira Danese, owner of 

Danese Creations, has been in business 

since 1971. Through her gift 

of custom designing, men and women can 

get all their custom designing, tailoring, 

alterations, bridal wear and all accessories, 

fabric, jewelry and the best fitting bra. 

“I’m a 3rd generation Custom 

Designer/Tailor in my family, I follow My 

Mother Maria and Grandmother Chapita,” 

said Danese. “My designs have made it to 

the Emmys, The Country Music Awards, 

the Oscars, the White House, The Oprah 

show, I’ve also been featured on First 

Edition, total Divas, all the local TV channels. 

It’s been an amazing ride for these 

last 48 years!” 

While Danese is proud of the accolades 

and the high profile clients that have 

graced her designs, some of her fondest 

memories are the ones that have changed 

the lives of others. “I saved a brides wedding 

day by making a beautiful, custom 

wedding gown from scratch, on the day 

of the wedding, in 2 hours and 50 minutes, 

that is how I got dubbed “the Fairy 

Godmother Of Fashion”, she explains. “I’m 

also called “The Boob Whisperer” for the 

expert bra fittings that I do. Your boobs can 

either make you or break you. If they look 

good, you look good and feel good, sexy, 

young, (even if you’re old) thin, (even if 

you’re heavy), and your clothes fit well.” 

Danese is committed to helping 

every man or woman find their perfect fit, 

in addition women can get a free bra fitting. 

Clients need to set an appointment 

with her shop, and with zero obligations 

to purchase bras from her. “Most women 

just don’t know what a bra is supposed 

to do, how a bra is supposed to fit, how a 

bra has been designed, or what bra size is 

right for them. Industry estimates are that 

anywhere from 70 to 80 perfect of women 

are wearing the wrong size bra, although 

in my opinion, informed by more than 48 

years of experience, it’s more like 90 percent. 

And there’s been no reliable source 

for women to go to and find out the truth 

about bras, bra measuring and bra sizing, 

until now.” 

If clients are not in the market for 

custom designing, you will find original 

Danese Creations designs, ready-to-wear 

one of a kind bridal gowns, mother of the 

bride or groom gowns, evening gowns, 

cocktail dresses, skirts, blouses, and more. 

Danese Creations prides themselves 

on being able to make custom garments 

from a picture or a drawing or an idea and 

she can do this all without requiring the client 

to be local. Above all, Danese has one 

goal for her shop “To do the impossible to 

get to solve all the sewing problems that 

come my way. My motto that I got from 

my Father Giacomo Danese is “Nothing 

is Impossible, Difficult but not Impossible”, 

she explains. “We never say no, it’s always 

yes we can, just say when!” 

Contact Danese Creations at 602.955.1313 or www.danesecreations.com, 3902 E Indian School Rd #3, Phoenix, AZ 85018

weight loss news 

/ compiled by Kelly Potts 

How Processed is 

Your Diet? 

Research shows 

that ultra-processed 

foods account for 

over half of an average 

American’s diet, 

which is leading to 

lower levels of cardiovascular 

health. 

This lifestyle is 

leading to increased 

heart issues, lower 

levels of physical 

activity, higher 

weight, and more. 

The American Heart 

Association is recommending 

eating less 

processed foods and 

more whole foods 

and greens. 

Source: www. 

sciencedaily.com. 

Body Heat 

Happenings 

Body heat and weight loss may go hand in hand, according to 

research. Results from a new experiment showed blocking a brain 

receptor that usually regulates body heat resulted in significant weight 

reductions. The researchers noted that up to 50% of what humans eat 

every day is used as energy to maintain body temperature. But when 

food is minimum, mammals adapt by lowering their internal temperature, 

limiting energy expenditure, and the loss of body weight. 

Source: www.medicalxpress.com. 

Banned on 

Instagram 

Social media can 

be used for good – 

sharing good news 

with your friends 

and family, finding 

healthy new recipes 

to cook up, and even 

using it to keep you 

accountable on different 

progress areas. 

Now, Instagram will 

ban some of the 

more controversial 

uses. The social 

media platform has 

announced it will 

block promoted and 

non-promoted posts 

for detox drinks, 

extreme cosmetic 

procedures, and 

excessive weightloss 

incentives from 

the platform. They 

will also go the extra 

step to ban these 

accounts and posts 

for those under the 

age of 18. 

Source: www. 

huffpost.com. 

Blame the Bacteria 

Did your weight loss hit a snafu? Your gut bacteria may be partly to 

blame! In a recent study, participants were asked to follow a lowcalorie 

diet and were tracked for three months. Researchers found 

that those who lost at least 5% of their body weight had a different 

gut bacteria makeup than those who lost less than 5% of their body 

weight. The goal is to potentially create a probiotic with specific gut 

bacteria that can lead to successful weight loss. 

Source: www.npr.com. 


THE EFFECTIVE 

MEDICAL MASSAGE: 

MYOFASCIAL THERAPY 

Dr. Bryan Geier talks a new 

treatment for pain management 

Wouldn’t it be great if you could treat the 

majority of all pain related symptoms with a 

non-invasive approach? Now, you can. As a 

Chiropractor, my education and training was 

focused on relieving pain by influencing the 

nervous system through the use of spinal 

manipulation. However, in my practice I intently 

focus on the myo, which is the Latin term for 

muscles and connective tissue called fascia. 

Here in lies the term Myofascial therapy. When 

treating pain, I chose to focus on the myofascia 

of the body because this is the most important 

component to influencing the Central Nervous 

System to decrease pain, specifically honing in 

on treating this pain by taking an alternative, 

non-invasive approach. Unfortunately, 

myofascial therapy receives little attention as 

a major source of pain and is seldom taught 

in modern medical school training. Even 

more unfortunate is the lack of insurance 

reimbursement for this important therapy. So, 

let’s dig into the topic a little deeper. 

running through, around and crisscrossing 

every inch of your body including muscle, 

organs, blood vessels, nerves, spinal cord, 

brain and skin. The central nervous system 

receives its greatest amount of sensory nerves 

from myofascial tissue. This means that the 

fascia is as important or more important than 

muscle in sensory input delivery. The key to 

this statement is that your myofascia becomes 

the byproduct of your environment without 

you even realizing it. It experiences stress, 

memorizes chronic poor posture, feels the 

weight of your head sitting at the computer all 

day, and permanently holds onto old untreated 

injuries. As a result of never ending signaling to 

the brain, the body develops symptoms like pain 

and endocrine dysfunction like adrenal fatigue, 

dysfunctional mood and brain fog, to name a 

few. If the fascia controls the information that 

can influence the brain, then this is the first 

step to calming down the body’s pain response 

and also improving overall global body function. 

THE SCIENCE BEHIND PAIN AND MYOFASCIA 

The muscular system is the largest sensory 

organ. Approximately 50 percent of your 

body weight is made up of about 400 skeletal 

muscles. Your fascia is actually one giant 

interconnected web of connective tissue 

WHAT IS MYOFASCIAL THERAPY? 

It is a deep tissue treatment involving the 

breakdown of fascial adhesions known as 

trigger points. These trigger points ultimately 

create a permanently shortened muscle, 

resulting in pain and muscle dysfunction 

and, in turn, weakness and uncoordinated 

movements. Myofascial therapy can be 

performed in many ways including by a 

practitioner’s hands, using tools that break 

down adhesions and stretching. This therapy 

proves to be a very efficient and effective 

therapy for pain management, improving 

athletic performance and reducing cellulite. 

HOW DOES HEALTHY FASCIA BECOME 

UNHEALTHY FASCIA? 

This happens when extra layers of fascia grow 

due to stress, trauma, repetitive motions, 

dehydration and inflammation. Inflammation 

comes from repetitive working out or even 

eating inflammatory foods such as (but not 

limited to) sugar, fried food, certain oils and 

processed wheat. 

COMMON INJURIES RELATED TO 

MYOFASCIAL TRIGGER POINTS 

• Pain or stiffness in your neck, mid- or lowback 

• Headaches or jaw pain 

• Sciatica and other nerve related symptoms 

like numbness and tingling 

• Tendonitis, Bursitis and Plantar Fasciitis 

• Joint pain especially in your shoulder, knee 

or wrist 

• Generalized dull, achy pain 

• Athletic performance issues 

CALL 480.800.4924 AND MENTION 

SCOTTSDALE HEALTH MAGAZINE TO 

RECEIVE 20 PERCENT OFF A PACKAGE 

OF THREE VISITS, EQUALING $179. 

Dr. Geier is located inside Jewish Community 

Center (JCC). A JCC membership is not required 

to be treated. Sign up to see Dr. Geier and also 

receive a one week pass to the JCC!

solo scottsdale 

by Gabby Leighton / photo by Mark Morgan 

Each month, Scottsdale 

Health features one local 

single. This month, meet… 

Gary 

Johnson 

AGE: 71 

ABOUT ME: I was 

born and raised 

in Minnesota, 

and, to escape 

the cold winters, 

moved to Phoenix 

in 1978 after 

graduating from 

the University of 

Minnesota Dental 

School. I practiced 

dentistry here for 

25 years, retired 

and then created 

the nonprofit 

Healthy Smile 

Foundation. For 

the past 10 years, 

I have been an 

associate professor 

at Midwestern 

University College 

of Dental Medicine 

in Glendale. 

My friends 

and colleagues 

consider me witty 

and fun. I enjoy 

playing golf, watching 

good movies, 

spending summers 

in Minnesota, 

and performing 

Sinatra music as 

lead vocalist in my 

Big Band. I am 

spiritual, sensitive, 

compassionate, 

self-sufficient and 

never bored. I have 

had deeply emotional 

and committed 

relationships 

but have never 

married, still in 

search of my soul 

mate. Although my 

chronological age 

is 71, I feel and act 

much younger. My 

belief is to never 

let age be a limiting 

factor. 

WHAT I’M 

LOOKING FOR IN 

A SIGNIFICANT 

OTHER: A positive 

attitude, affection, 

joie de vivre, a 

mutual love of 

music, and a great 

sense of humor so 

we can keep each 

other laughing 

through both the 

good times and the 

challenging ones. 

THE MOST 

IMPORTANT 

QUALITIES 

TO ME ARE: 

Honesty, loyalty, 

compassion, 

sincerity and 

reliability. 

THE LEAST 

IMPORTANT 

QUALITIES TO 

ME ARE: Spending 

way too much time 

being obsessively 

meticulous, life is 

just too short. Also, 

having a good 

sense of direction. 

I was a Boy Scout, 

so when you’re 

with me, you’ll 

never get lost. 

Interested In Meeting Our Single? 

Email him via gabby@richmanmediagroup.com. Please put “Gary” in 

the subject line. 

Interested In Being Our Next Solo? 

Send an email with your name, age and a recent photo for 

consideration to the same email, with “Solo” in the subject line. 


Driving 

on the 

course, fun. 

Driving to 

the cleaners, 

not so fun. 

Specializing in premier quality dry cleaning, with complimentary 

pick-up and delivery to your home or office for your convenience. 

Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality 

pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite! 

CONVENIENT LOCATIONS 

SW CORNER SCOTTSDALE RD & LINCOLN 

AJ’S COMPLEX 

SE CORNER SCOTTSDALE RD & DOUBLETREE 

SPROUTS COMPLEX 

NW CORNER TATUM & SHEA (DRIVE-THRU) 

WHOLE FOODS COMPLEX 

480.951.2206 

We offer same day service at any location 

before 9:00 am Monday through Friday. 

Monday-Friday: 7 am-7 pm 

Saturday: 9 am-5 pm 

Sunday Closed for maintenance 

Sign-Up Online at www.OrganicCleanersAZ.com

muscle 

/ by Lindsey Piechota / photos by James Patrick 

Lindsey Piechota is the 

owner and operator 

of CrossFit BCR. She 

is a full time working 

mom so she knows the 

importance of getting 

the most out of a quick 

workout. She strives to 

better peoples lives with 

fitness. Lindsey is a 

certified NASM personal 

trainer, CrossFit level 

trainer, and specializes 

in pre/postnatal training. 

For more information 

call 602-803-0793 or 

visit crossfitbcr.com. 

Plyometric 

Power 

4 bodyweight exercises to increase strength 

Getting back to the grind after the holidays 

can be rough, especially if you have 

new goals to accomplish in 2020. Whether 

a beginner looking to start a new regimen 

or someone who is experienced wanting 

to take their fitness to the next level, this 

quick and effective workout will help you 

start the year right. All you’ll need is 12 

minutes of your day, a little bit of space, 

and a mini resistance band. 

THE 

BREAKDOWN 

6-minute AMRAP 

(as many rounds 

as possible in 6 

minutes) 

6 banded pushup 

pulls 

6 jumping lunge/ 

squat/lunge 

Rest for 2 

minutes 

6-minute AMRAP 

8 burpee tuck jumps 

20 banded pulses 

THE 

MOVEMENTS 

Banded pushup 

pulls 

Start by placing the 

band around your 

hands, and get into a 

high plank position. 

Lower down into a 

pushup and add in a 

row with the band. 

To perform the row, 

keep the elbow 

tucked in close to 

the body, driving the 

elbow up and back. 

When you’re heading 

into the row, 

make sure you close 

your hand so you’re 

able have a strong 

grip when you pull. 

You will perform six 

total reps (three with 

each arm), alternating 

arms after each 

pushup. Depending 

on ability, you can do 

this movement from 

your knees. 

Jumping lunge/ 

squat/lunge 

The goal for this 

move is to perform 

all three moves 

unbroken to account 

for one rep. Start 

with the left leg 

jumping lunge, meet 

in the middle for a 

squat jump, then 

right leg jumping 

lunge. For the lunges 

you will be stepping 

back, exploding 

up, and having the 

feet meet hip width 

for the squat jump. 

For the squat jump, 

make sure you are 

keeping your weight 

in your heels, butt 

down, chest up, and 

think about opening 

your hips as 

you explode up. Let 

that jump lead you 

into your next lunge 

jump. If needed, 

you can take out 

the jumping aspect 

and still perform the 

three movements. 

Burpee tuck jump 

Start by doing a 

traditional burpee, 


BANDED PUSH UP PULLS 

JUMPING LUNGE/SQUAT/LUNG 

BURPEE TUCK JUMP 

where you start 

standing and then 

place your hands on 

the floor. You’ll then 

either step back with 

one foot at a time or 

hop both feet back, 

pushing down as 

your chest and thighs 

touch the floor. You’ll 

then get back up 

by walking one foot 

up at a time or by 

hopping both up at 

once. Once you’re 

up, head directly into 

a tuck jump. For the 

tuck jump, squat 

down and explode 

up, driving knees 

as high as you can. 

If needed, sub in a 

squat instead of the 

tuck jump. 

Banded pulses 

Place band around 

both wrists, palms 

facing down. Extend 

both arms out in 

front of you and 

make sure your 

arms stay locked 

out the whole time. 

Begin pressing 

arms out, making 

mini pulses. Think 

about squeezing 

your shoulder blades 

together as you pulse 

out. Keep tension on 

the band the whole 

time. When you 

retract back, don’t 

let the hands come 

together, keeping 

tension on the band. 

Pulses will be a slow 

and controlled movement. 

BANDED PULSES 


alance 

/ by Alan Althouse 

Simplify Your Finances 

5 tips to reduce stress through money management in the new year 

Thinking about getting your finances in order for the new 

year can be overwhelming. Between having multiple financial 

accounts, credit cards, bills, debt and retirement, it’s no wonder 

that one-third of Americans report a constant feeling of being 

stressed about money. 

If you really want to get your money in order and stick to 

your financial resolutions throughout the year, consider simplifying. 

Simple management habits can lead to reduced stress 

and worry, giving you a feeling of control and understanding to 

help you make better decisions for your long-term goals. Taking 

control of your assets in January will set you on a path for a 

happier year ahead. 

Alan Althouse is the President and CEO of TruWest Credit Union. TruWest Credit Union has 13 branch locations—nine in Metro Phoenix and four in Austin, Texas. 

For more information, visit truwest.org. 


Magazine Ad Update OCT 2019.pdf 1 10/3/19 11:39 AM 

Here are five ways to boost 

your success and reduce your 

stress in 2020. 

Create a basic 

budget 

Getting yourself 

organized will go a 

long way to mitigating 

stress. A budget 

will help you identify 

what you need and 

what you can cut 

out. You might even 

be paying for items 

you don’t even use – 

maybe subscription 

services or unused 

memberships. A 

basic budget, either 

weekly or monthly, 

will give you a clearer 

outline for the new 

year. 

Consolidate 

accounts 

Total up how many 

savings and checking 

accounts you have. 

Then add in how 

many credit cards are 

in the mix. Most people 

have too many. 

Multiple accounts at 

different institutions 

lead people to be 

less likely to log in to 

each account and diligently 

track finances. 

Consider combining 

accounts, making 

it easier for you to 

track and stay on 

top of your budget. 

There are also many 

apps and programs 

that can aggregate 

accounts into one 

dashboard to make 

it easy to create an 

overall view. 

Set up autopay 

This is a simple way 

to make managing 

your money easier. 

Remembering which 

day of the month 

each bill is due can 

be a job in and of 

itself. Automate your 

payments so you 

don’t have to think 

about them. You can 

even think of savings 

like paying a bill. 

Set up an automatic 

transfer to your savings 

account to 

ensure you are putting 

some away on a 

consistent basis. C 

M 

Deal with your 

debt 

Y 

Debt can be a big 

CM 

stressor for many 

people. While some 

MY 

can be considered 

good, such as a 

CY 

mortgage or student 

loans, other things 

CMY 

like credit card debt, K 

auto and payday 

loans can make 

you feel like your 

finances are spiraling 

out of control. 

Eliminating that debt, 

or at least coming up 

with a plan to tackle 

it, will get you get 

on the right track to 

achieving your larger 

goals. Remember, 

living debt free is 

possible! 

Make financial 

goals 

By working through 

the simple actions 

above, you will 

be able to have a 

clearer picture of 

your financial future 

without as much 

stress. Creating 

essential goals, 

such as setting up 

an emergency fund 

and saving more for 

retirement, will set 

you up for long-term 

success and a stronger 

feeling of security. 

Setting the right, 

realistic objectives is 

key. Managing your 

money will help you 

enjoy life, instead of 

constantly worrying 

about it. 

COME SEE WHAT THE HEALTH 

WE’RE COOKING! 

GLUTEN-FREE. ALLERGY-FRIENDLY. VEGAN/VEGETARIAN. 

SCOTTSDALE • TEMPE/CHANDLER • ARROWHEAD • SEDONDA • PARADISE VALLEY 

SCOTTSDALE 

8752 E. Shea 

(101 & Shea) 

480-991-6432 

PICAZZOS.COM 

30+ Years of Providing 

MESA 

555 N. Gilbert, Suite 101 

(Gilbert & University) 

480-827-9184 

Thorough Eyecare • Finest Eyewear • Superior Service 

ANNOUNCING 

NEW ARRIVALS! 

• Precision Exams 

• Diagnosis and Treatment of Eye Diseases 

• All Makes of Contacts - Including Bifocal, 

Keratoconus & Scleral 

• Designer Eyewear - Over 1,000 Styles 

• New, Improved Dry Eye Treatments 

• Provider for Medicare, VSP, 

United Healthcare, Eyemed, Avesis, 

Superior Vision, Cigna, Spectera, 

BlueCross/BlueShield, Healthnet, Davis 

www.RivieraOpticare.com 

Dr. Julie McCutcheon Dr. Susan Reckell Dr. Amy Keding Dr. Sherah LaBuff 

Our Top Rated Team of Eye Doctors 


nutrition 

Planting 

Good Health 

5 vegan foods to incorporate 

/ by Jess Hutchens 

Jess Hutchens is an 

ACE Certified Personal 

Trainer, Fitness 

Nutritionist, and Behavior 

Change Coach. For more 

information visit www. 

jesshutchensfit.com 

There are have been so many trendy 

diets over the years, and even more are 

popping up as we enter 2020. The variety 

of fads can leave people feeling overwhelmed, 

unsure which option is the best 

fit for them. Following a vegan or plantbased 

diet has been rising in popularity 

due to the health benefits it provides, but 

beginners may not know what basic foods 

to incorporate. Here are five plant-based 

foods to start including today. 

1. Oats 

Although you 

might think of this 

childhood food 

as boring, oats 

can actually be 

quite versatile and 

delicious, along with 

provide many health 

benefits. Oats are 

an excellent source 

of fiber and contain 

good bacteria that 

is essential for 

optimal gut health. 

They can also lower 

cholesterol and 

improve blood sugar, 

along with helping 

you feel fuller for 

longer. Oats are 

an easy go-to to 

include for breakfast; 

you can eat them 

in overnight oats, 

traditional oatmeal, 

or blend into oat flour 

for pancakes. 

2. Beans 

Beans are an easy, 

plant-based food that 

you can incorporate 

into your daily meals 

in a variety of ways. 

Beans are a great 

source of fiber, thus 

making you feel full, 

and also meaning 

that most of the 

carbohydrates in 

them actually exits 

the body. Beans 

also have a good 

amount of protein; 

about one cup of 

cooked beans has 

15 grams of protein. 

There are many 

ways to incorporate 

beans into your 

meals, whether for 

breakfast or in tacos 

and burritos for lunch 

and dinner. They are 

a fast and easy staple 

food. 


NOW OPEN! 

3. Tempeh 

Many people are not 

aware of or have 

not eaten tempeh 

before. It is a lessprocessed 

version 

of tofu and contains 

many health benefits. 

Tempeh is low in fat 

and carbohydrates, 

while also containing 

about 15 grams of 

protein per 3-ounce 

serving, making it an 

excellent source of 

plant-based protein. 

It also contains 

prebiotics, which is 

a type of fiber that 

promotes healthy 

bacteria for your gut. 

Tempeh is fast and 

easy to cook, and 

can be seasoned or 

flavored in a variety 

of ways. One popular 

favorite is tempehlettuce-tomato 

(TLT) 

sandwiches. 

4. Protein Pasta 

Protein pasta is a 

delicious way to get 

fun pasta dishes in, 

while still allowing 

for many health 

benefits. There are 

brands like Explore 

Cuisine or Banza 

Pasta that create 

pasta noodles out 

of lentils, chickpeas, 

and black beans. 

These noodles 

typically contain less 

carbohydrates than a 

regular pasta noodle, 

but also are an 


protein. These pasta 

alternatives usually 

have anywhere from 

20 to 25 grams of 

protein per serving. 

The next time you 

are craving a pasta 

dinner, those brands 

will allow you to 

enjoy the taste of 

pasta with even 

more benefits. 

5. Nutritional 

Yeast 

Nutritional yeast 

looks and smells 

like cheese, which 

makes it a great 

alternative for those 

who are completely 

dairy-free. Nutritional 

yeast provides many 

health benefits, 

such as being an 


antioxidants, protein, 

and vitamin B12. B12 

is the only nutrient 

that vegans tend to 

lack, so consuming 

nutritional yeast a 

couple times a week 

actually allows for 

that to be fulfilled. 

You can sprinkle 

nutritional yeast on 

top of food, or blend 

it with cashews to 

create a cheese 

sauce. Pro tip: 

Check out Braggs 

Nutritional Yeast next 

time you’re at your 

local grocery store. 

THE LARGEST RETAILER 

OF CBD IN THE NATION 

(500+ Stores) 

THE FIRST 

YOUR CBD STORE 

IN SCOTTSDALE! 

Let our knowledgeable staff help 

identify your unique CBD needs. 

Comfortable upscale environment 

dedicated to a variety of 

hemp-based CBD products. 

FREE SAMPLES 

Stop in and try a selection 

of our products! 

480.597.5533 

7054 E. 5th Avenue 

Scottsdale AZ 85251 

otscottsdale458@cbdrx4u.com 

Follow us to stay informed 

about everything 

Your CBD Store. 

@yourcbdstoreoldtownscottsdale 


soul 

Female 

Empowerment 

Valley resident 

Michelle Faust 

recently released 

The Lemonade Stand 

Book, compiled of 

stories from female 

contributors, each 

with their own 

unique “sour to 

sweet” strength 

and courage story. 

Inspired by the 

Chicken Soup for 

the Soul series, the 

book is meant to 

be an inspirational 

read and a play on 

“when life gives 

you lemons, make 

lemonade.” Faust 

owns Lemonade 

Legend, a company 

offering content 

writing, media 

exposure through 

Podcasts and promotional 

book services. 

The book is available 

on www.amazon. 

com. For more information 

about Faust, 

visit www.lemonadelegend.com. 

Self-Care 

Scoop 

A property-wide renovation has been put in place as part of the W 

Scottsdale Hotel’s 10th anniversary. The latest and greatest addition is 

the hotel’s new Away Spa, located on the first floor of the property. Set 

to shake up self-care, Away Spa is ditching the traditions, starting with 

a reception desk that doubles as a cocktail bar, serving specialty drinks 

made with local ingredients and a food menu to savor pre-treatment. 

Guests can choose from a variety of treatments for the face and 

body, ranging from traditional deep tissue massages and body peels to 

makeup and hair services. Highlights include a Detox Menu to remedy 

late nights, a Quickie Menu for guests on the go, and a Secret Menu 

accessed via private code delivered via word-of-mouth to VIPs. With the 

new Spa After Dark concept, guests and locals alike can rent the spa 

after hours for private parties featuring glow-in-the-dark treatments, 

spa-driven cocktails, light bites, and DJ fueled tunes. 

www.scottsdaleawayspa.com. 

Mission: Medspa 

Derma Health Skin 

& Laser recently 

opened a new 

location at Desert 

Ridge Marketplace. 

The 2,700-squarefoot 

space offers 

medical-grade 

aesthetic services 

to men and 

women. The new 

location represents 

a transition for 

the locally-owned 

medspa, which 

launched in 2004, 

evolving from 

a medical clinic 

environment to a 

retail-style setting. 

At the medspa, 

customers can find 

offerings such as 

laser procedures, 

body contouring, 

facial fillers and 

Botox. www. 

dermahealthinstitute. 

com. 

Rock and Run 

Rock ‘n’ Roll Arizona Marathon will return this month from 

Jan. 17 to 19, taking over Scottsdale, Phoenix and Tempe. 

The fitness series will feature a marathon, a half marathon, a 

10K, a 5K and a kid-friendly course. During the music-themed 

event, participants will find live bands stationed throughout 

every other mile of the course. There will also be a two-day 

health and wellness expo, open to the public, prior to the 

raceat the Phoenix Convention Center. For more information, 

visit www.runrocknroll.com. 


Winter Harvest Salad 

Recipe provided by executive chef Cory Lattuca of 

Grimaldi’s Pizzeria, www.grimaldispizzeria.com. 

Health Happening 

HonorHealth Foundation will host its annual soiree, The Honor 

Ball, on Feb. 8 at 6:30 p.m. The 44th annual event will take 

place at JW Marriot Camelback Inn Resort and Spa. At the 

black-tie affair, guests will enjoy a cocktail reception, dinner 

and dancing with the popular orchestra, Impulse, courtesy of 

West Coast Music of Beverly Hills, California. This year’s honorees 

will be community philanthropists Jean and Curt Feuer. 

Funds raised this year will expand HonorHealth’s impact 

to reach more patients and provide more hope by benefiting 

patient services, treatment, research and innovation for cancer, 

cardiovascular and stroke. $750 per person. www.give. 

honorhealth.com. 

Serving size: 2 

SALAD 

¼ cup arugula 

cup red onions, sliced 

¼ cup Brussels sprouts, quartered (see below for preparation 

instructions) 

1 tablespoon dried cranberries 

1 tablespoon, or 2-3 slices bacon (see below for preparation 

instructions) 

1 tablespoon feta cheese 

3 tablespoons Balsamic dressing 

DRESSING 

½ cup olive oil 

¼ cup balsamic vinegar 

1 teaspoon honey 

1 teaspoon Dijon mustard 

1 clove garlic, minced 

Salt & pepper to taste 

On-the-go Grub 

Huel, a national nutrition brand, recently launched Huel Bars. 

The plant-based, high-protein (there are 12 grams of protein in 

each bar!) and gluten-free bars are available in two flavors: a 

rich chocolate variation with chocolate chips, and a salted caramel 

option, featuring a pinch of sea salt and chocolate chips. 

Each bar, coming in at 200 calories, contains all 27 essential 

vitamins and minerals. The soft, chewy bars are also high 

in fiber and are also lactose-free. They are made using oat 

flour and rolled oats, as well as pea and brown rice protein, 

cocoa powder, coconut, date syrup and flaxseed. They contain 

no GMO ingredients and have soluble and insoluble fiber for 

digestive health. 

The bars are available for $28 per box (15 bars per box) at 

www.huel.com. 

To make Brussels sprouts: Cut the stems off the Brussels 

sprouts, then cut into quarters. Toss the Brussels sprouts in 

2 tablespoons of oil olive and salt to taste and spread evenly 

on a baking sheet. Bake in the oven at 400 degrees for 20-25 

minutes. To make bacon: Heat a large skillet over medium high 

heat. Add bacon and cook until brown and crispy, about 6-8 

minutes. Transfer to a paper towel-lined plate and then dice into 

1-inch pieces. To make dressing: In a small mixing bowl, whisk 

together balsamic, honey, Dijon mustard, garlic, salt and pepper. 

Add the oil and whisk thoroughly to combine until the dressing 

is fully emulsified. To assemble salad: On a bed of arugula, garish 

with oven roasted Brussels sprouts, red onions, bacon, feta 

cheese, dried cranberries and balsamic dressing. Toss gently to 

combine. Serve in a small bowl or plate and enjoy! 


life 

Golf & More 

You can’t mention 

January in 

Phoenix without 

talking about the 

Waste Management 

Phoenix Open. The 

Greatest Show on 

Grass will return Jan. 

27 to Feb. 2, bringing 

golf and parties 

with it. Whether 

you’re there to see 

golf pros like Bubba 

Watson and Xander 

Schauffele tee off 

or to experience 

one of the elevated 

food and beverage 

options, this golf 

event is always one 

to remember. For 

music lovers, the 

Birds Nest will be 

bumping once again 

from Wednesday 

through Saturday 

with performances 

by Miranda Lambert, 

G-Easy, Dierks 

Bentley and Kygo. 

Admission to watch 

golf will be free on 

Monday and Tuesday. 

Times vary. Prices for 

suites, admission on 

the remaining days, 

and entrance into 

the Birds Nest vary. 

www.wmphoenixopen.com. 

Shopping Local 

Valley resident Sarah Brown recently launched Qontevo, a line of 

functional and stylish reusable lunch bags and accessories. The name 

Qontevo is derived phonetically from the Portuguese word, “Contevo,” 

meaning “I contain.” 

Geared toward women, the meal prep and lifestyle products 

feature bold designs and colors. The line is eco-friendly, primarily made 

of neoprene with waterproof polyester linings and faux lather accents. 

The company’s mission is to inspire women to start or maintain a 

healthy lifestyle through their on-the-go packed, nutritional meals. The 

line is made up of lunch bags, travel utensil sets, “bag swag” (aka fun, 

graphic pins for lunch bags), and silicone food containers. For more 

information www.qontevo.com. 

Stay Balunsd 

This month, 

Balunsd will 

open a second 

Scottsdale location. 

The advanced 

performance and 

recovery studio 

was founded 

by the owners 

of Movement 

Restoration. 

The new 

North Scottsdale 

location of Balunsd 

will be twice the 

size of the existing 

Old Town 

Scottsdale location, 

which opened 

two years ago. 

The new studio 

will offer massage 

therapy, cupping, 

cold plunge, hot 

tub, infrared sauna, 

compression therapy, 

and stretching, 

among others. 

To celebrate 

the newest location, 

Balunsd is 

offering a new 

founders membership 

called Balunsd 

Prime. For a limited 

time, guests can 

get a monthly 

membership to 

both facilities for 

$79.99. It includes 

unlimited access 

to recovery tools at 

both locations and 

one Recovery Day 

Pass per month for 

an additional guest. 

There will also 

be a grand opening 

party in February 

to celebrate the 

opening of the 

new studio. For 

more information, 

visit www.balunsd. 

com. 


New in Town 

Husband-and-wife team Sara Racey- 

Batraville and Pierre Batraville recently 

moved to Scottsdale from New York City 

and opened Athleteist, a new training gym. 

Prior to their big move to Arizona, 

Pierre was a celebrity trainer at S10, and 

Sara, fomer America’s Next Top Model 

competitor, created a clothing line featuring 

fashionable athletic and athleisure items. 

Athleteist incorporates the fit3d scanner, 

which shows your muscle mass and 

weight distribution, allowing clients to track 

their statistics and have hard data. 

On Jan. 9 from 4 to 7 p.m, the studio 

will be hosting a grand opening party. 

Guests will have the opportunity to get a 

free fit3d scan, shop the Athleteist apparel 

line, participate in raffles, and browse local 

Arizona wellness vendors. www.athleteist. 

com. 

Jeremy Scott Fitness presents 

47 DAY Transformation 

www.47daytransformation.com 

JOIN US FOR A TOTAL MIND, BODY, AND LIFESTYLE 

HABIT TRANSFORMATION-COACHING PROGRAM 

STARTING JANUARY 6, 2020 

We personally coach you step-by-step starting on 

Day 1 on exactly how you will train, how you will eat, 

how you will set realistic goals, and most importantly 

we hold you accountable over the next 47 days. 

We have a “no member left behind” policy to 

ensure you stay on course. 

Program has over 200 HD videos - workout, 

nutrition, goal setting -follow along with coaching 

every step of the way. 

4 Transform Your Happiness 

4 Transform Your Health 

4 Transform Your Habits 

GRAND PRIZE WINNER 

WILL RECEIVE: 

FREE TRIP TO SUNNY ORLANDO, FL 

6-NIGHT STAY IN ONE OF OUR 

LUXURY VACATION HOMES 

Airfare accommodations included 

Olympian Labs Platinum Supplement Kit 

Reebok Apparel Prize Package 

(retail value over $1700) 

Destination Zen 

Early this year, YogaSix will open its second 

Arizona location. The boutique yoga 

studio’s first location opened in fall 2019 

at The Shops at Gainey Village, with the 

newest location found at the Mercado Del 

Rancho shopping center. 

YogaSix’s new 2,400-square-foot 

studio will offer a broad range of heated 

and non-heated yoga and boot camp-style 

fitness classes, with each class containing 

a maximum of 40 people. There will be 

approximately 70 time options available 

per week and six low-impact and strengthbuilding 

classes will be featured: Y6 101, 

Y6 Stretch, Y6 Slow Flow, Y6 Hot, Y6 

Power, and Y6 Sculpt & Flow. 

The studio will have a retail boutique 

stocked with active wear. There will also 

be mat and towel service and locker rooms 

for students to get ready before or after 

class. www.yogasix.com. 

ADULT GROUP TRAINING 

1 ON 1 PERSONAL TRAINING 

NUTRITION COACHING 

(605) 481-2611 

7750 Redfield Rd. Unit D106 

Scottsdale, AZ 85260 

jeremyscottfitness.com 


Parents on 

the Move 

Active accessories with a baby on board 

toys, tech & gear 

/ by Gabby Leighton 

If staying active is on the top of your list, 

that doesn’t have to change just because 

you have children. Bringing your baby 

out and about with you can be easy if 

you have the right gear, whether you are 

going for a jog, hike, walk or bike ride. 


Thule Urban Glide 

2 Jogging Stroller 

The lightweight 

design of this 

stroller, which is 

height adjustable, 

is perfect for urban 

mobility or jogging. 

It is equipped with a 

front pivoting wheel 

that locks with the 

twist of a knob and 

also has a convenient 

hand brake. 

The stroller supports 

children from 

6 months up to 48 

1/2 pounds, with a 

max capacity (including 

child and cargo) 

of 75 pounds. The 

front-facing padded 

seat has integrated 

ventilations and a 

five-point harness for 

safety. Made with 

ease in mind, there is 

a one-hand compact 

fold system for easy 

storage and transport 

of the 25-pound 

stroller. There is also 

an adjustable, multiposition 

sun canopy 

for sun blockage, a 

view-in roof port for 

child visibility and 

plenty of storage for 

snacks and toys. The 

stroller comes with a 

protective cover and 

has an ergonomic 

handlebar for parent 

comfort. Available 

for $479.99-$499.99 

(depending on color) 

at Buy Buy Baby, 

www.buybuybaby. 

com. 

Baby K’tan 

Original Baby 

Carrier 

This cotton jersey 

carrier allows both 

parent and baby to 

move comfortably 

throughout the day, 

whether headed out 

for a workout or just 

for some errands. 

The wrap is a slingstyle 

carrier, allowing 

for five different 

carrying positions: 

front facing, parent 

facing, hip carry, and 

double-loop. The 

design, constructed 

for babies 8 to 35 

pounds, ensures optimal 

weight distribution, 

so both parent 

posture and baby’s 

comfort are protected. 

The machine 

washable carrier is 

designed to fit the 

adult snugly and 

comes with a matching 

carrying bag 

that converts to an 

add-on sash for extra 

support. Available in 

multiple sizes and 

colors for $49.95 at 

Nordstrom, www. 

nordstrom.com. 

Wonderfold 

Wagon W4 Quad 

Folding Stroller 

Wagon 

If you’re headed to 

the farmers market, 

to a nearby park, 

or just walking the 

neighborhood with 

the kids in tow, this 

wagon might be the 

perfect product for 

a group, fitting up to 

four children from 6 

to 36 months and up 

to 33 pounds in each 

seat. The wagon 

has four removeable 

face-to-face seats, 

each with a five-point 

adjustable harness. 

The seats feature 

padded shoulder 

straps and a foot 

well for comfort. 

Additional features 

include an adjustable 

handlebar, a front 

zipper door and a 

sliding canopy for 

varied coverage with 

UPF protection. The 

foldable product, 

which stands upright 

when folded, can 

also be used as a 

utility wagon once 

children outgrow it. 

There are pockets 

on all sides in addition 

to a rear storage 

basket as well as a 

one-step linked foot 

brake. Available for 

$549.99 at Bed Bath 

& Beyond, www. 

bedbathandbeyond. 

com. 

Osprey Poco AG 

Plus Child Carrier 

This carrier backpack 

is a perfect addition 

for the outdoorsy 

family who enjoys 

hiking and camping. 

The anti-gravity 

suspension along 

with the lightweight 

design makes for a 

fast and comfortable 

fit. The airspeed back 

panel allows for ventilation 

to keep you 

and your baby cool. 

There is also a builtin 

sunshade to keep 

your baby out of the 

sun and a removable, 

washable drool pad. 

For the parent, the 

backpack has two 

large grab handles 

as well as a wide 

base with a locking 

foot bar for stability 

when on the ground. 

In terms of comfort, 

the child seat height 

is adjustable and has 

safety leg loops and 

adjustable/removeable 

stirrups. There’s 

also a hydration reservoir 

sleeve in the 

back panel. Available 

for $290 at L.L.Bean, 

www.llbean.com. 

Thule Chariot 

Lite 2 Multisport 

Stroller 

This lightweight yet 

durable stroller is 

made for everyday 

adventures and 

beyond. It comes 

with both a bike 

trailer kit and strolling 

kit, with optional 

kits available for 

purchase for skiing 

and jogging. It folds 

down to a compact 

size for easy 

transportation and 

has a system that 

enables quick and 

simple conversion 

from one activity to 

another. The stroller 

is designed to carry 

two children, with a 

maximum capacity of 

100 pounds. There’s 

a comfortable fivepoint 

hardness system 

and adjustable 

vents for climate 

control. There is a 

rear light for safety 

and visibility as 

well as comfortable 

suspension for both 

parent and child. 

$949.95 at L.L.Bean, 

www.llbean.com. 

THE 

IS A REAL 

Life CHANGER! 

JOIN 

FOR $1 

NOW THROUGH 

JANUARY 31 

Always open 

Friendly support 

32687 N Scottsdale Road | 480.575.7505 

7679 E Pinnacle Peak Rd #110 | 480.689.5997 

anytimefitness.com 

Welcoming 

environment 

© 2019 Anytime Fitness, LLC. Offer valid upon signing 

a minimum 12 month membership agreement, valid 

at participating locations only. Each Anytime Fitness 

club is independently owned and operated. Terms and 

conditions may vary based on applicable state laws and 

regulations. Offer valid until January 31, 2020. 


crazy 8s 

/ by Suzette Smith 

2020 is predicted to be a healthy revolution, 

starting with powerhouse fermented foods 

that provide benefits from boosting gut 

health to blunting inflammation. Here are 

eight fun facts about fermented foods to 

draw your taste buds to the sour side. 

8 Crazy 

Facts About 

Fermented Foods 

1. The microbiome 

is the human 

ecosystem. The gut 

is considered the 

first brain, controlling 

a large role in 

your immunity, 

neurological health, 

nervous system and 

organ detox. 

2. Bacteria 

filling. Some 

scientists believe 

bacteria outnumber 

human cells 10 to 

one. This includes 

bacteria, viruses and 

fungi. 

3. History lesson. 

Fermented 

rice, honey and 

grapes have been 

discovered in 

Chinese clay pots 

that date back 3,000 

years. 

4. Know your 

pickles. All 

fermented foods 

are pickled but not 

all pickled foods are 

fermented. Vinegar 

and pasteurization 

make for shelf 

stable pickles by 

killing the beneficial 

bacteria. Look in the 

cooler space for raw, 

naturally fermented 

veggies that have 

no vinegar in the 

ingredients list on 

the back of the label. 

5. You are what 

you eat. Studies 

show that up to 85% 

of serotonin, your 

happy hormone, is 

produced in the gut. 

Krauts, kvass, kefir 

and kombucha are a 

few up-and-coming 

ferments that can 

improve gut health. 

6. Pick up the beet. 

Sugar and processed 

foods create an 

overgrowth of yeast 

and fungus in the gut 

causing brain fog, 

sugar cravings and 

low energy. Beet 

kvass gobbles up 

yeast overgrowth, 

eliminating sugar 

cravings, creating 

mental clarity and 

increasing athletic 

performance. 

7. Medicinal 

properties. One 

jar of fermented 

veggies can offer 

hundreds of strains 

of bacteria, whereas 

pilled probiotics and 

commercial yogurts 

only offer a small 

handful of varieties 

that may not survive 

the digestive track. 

8. Beet the detox. 

Studies have shown 

beet kvass can help 

the body detox from 

radiation exposure. 

Suzette Smith is Phoenix’s first and only fermented food manufacturer. Celebrating 5 years of bacteria brewing, she’s on a mission to populate her growing tribe 

with small batch krauts and beet kvass, a fermented beet juice. You can find her products at AJ’s Fine Foods, Whole Foods and Amazon.com. 


funnies 

The Joke’s on Us! 

So go ahead and laugh already—hey, it’s good for you! 

Why do we tell actors to “break a leg?” 

After my 91-year-old mother 

finished having her hair 

cut and shaped, the stylist 

announced, “There, now you 

look 10 years younger.” 

Because every play has a cast. 

My mother, unimpressed, 

replied, “Who wants to look 

81 years old?” 

A teenager who worked at the local rec center came home early 

from his job one afternoon. 

“What happened?” asked his mom, confused. 

“My boss told me to have a good day,” he said. “So I went home.” 

Our doctor’s office 

called to let my 

husband know that 

the results from his 

blood tests came 

back and he was just 

fine. That didn’t suit 

my husband. 

“What’s my 

cholesterol level?” 

he asked. 

“Mr. Smith, 

you are just fine,” 

insisted the nurse. 

“Still, I’d like 

you to mail me the 

results.” 

A few days 

later, he received a 

postcard from the 

doctor’s office. It 

read, “Mr. Smith, 

you are just fine!” 


Arizona native Courtney Sheber 

encourages peace, positivity 

and mindfulness through 

her yoga instruction 

/ by Elizabeth Liberatore / photos by James Patrick / makeup by Brian McDowell / outfit from Lululemon 


Do what you love and follow your heart, the rest will fall into 

place. Courtney Sheber’s parents always reminded her of this as 

she was growing up. It wasn’t until she began working at a marketing 

and public relations firm after college that their words of 

wisdom really began to resonate. 

“I would go in every day dreading sitting and staring at a 

screen. Next door to the firm was a woman who had her own 

Pilates studio. I went to work every day thinking, ‘That’s what I 

want to do – move,’” she says. 

Staying stagnant for hours on end was completely foreign to 

Sheber. She was used to defying gravity as a competitive gymnast 

— something she did for the majority of her youth and adolescence. 

After enduring unitards and blistered hands for 11 years, she quit 

right before starting her studies at Arizona State University. 

“I wanted to have more balance in my life. My body was 

starting to hurt, and I just didn’t have the passion to push 

through the elite levels while in school,” she says. 

Sheber took her first yoga class at ASU when she was 18 

years old and immediately fell in love with it. Yoga was so vastly 

different from gymnastics, starting with the non-competitive 

nature. The practice helped her calm her stress and anxiety and 

become more clear-minded. It was everything she was looking 

for in an exercise routine and more. 

So, as she watched the Pilates studio owner move all day 

with longing eyes from her desk, Sheber began to really discern 

what made her heart happy. She recalled how much she loved 

taking yoga classes in college and decided to get certified to 

teach the discipline. 

“Once I completed my training, I knew I had to make this 

my career,” she says. 

FROM DREAM TO REALITY 

Sheber quit her day job and got her start in the yoga community 

working as the receptionist of Modern Yoga in McCormick 

Ranch. She quickly began learning from the studio’s leaders, 

including owners and husband-and-wife team John and Nicole 

Salisbury. In no time at all, she began subbing classes and was 

promoted to her current position as studio manager. 

“I’ve been teaching full time and managing the studio for 3 

1/2 years now, and I couldn’t be happier,” she says. 

Sheber teaches vinyasa flow, a more contemporary style of 

yoga that blends movement with breath to flow from one pose to 

the next, almost every day at Modern Yoga. Her style of teaching is 

both inspiring and playful, and her ultimate goal is to help people 

leave their mat feeling positive and ready to conquer anything. 

“I believe yoga should be accessible to everyone and while it 

is a meticulous craft, it should be met with a light-hearted spirit 

and feel-good attitude,” she says. 

Sheber also leads practices at special events around the 

Valley, including at Chase Field and Kimpton Hotel Palomar 

Phoenix, which are her favorite classes to teach. For this 

yogi, nothing beats guiding folks through mindful transitions 

and insightful alignment cues outside with live music in the 

background. This month, she’s helping host the Desert Bloom 

Festival at Mountain Shadows, taking place Jan. 10 to 12. 

“[Myself and other Valley instructors] will be leading a 

series of yogalates classes that combine elements of yoga and 

Pilates for a rejuvenating and exciting experience,” she says. 

“The festival also includes meditation, aerial yoga, flow, nutrition 

classes and more.” 

Packages for Desert Bloom Festival begin at $299. 

CULTIVATING HAPPINESS 

Motivated by her parents to follow her dreams, Sheber, now 30 

with 12 years of yoga practice under her belt, is living the life 

she loves and inspiring others do the same. 

“If I can change just one person’s day for the better through 

yoga, I’ve done my job,” she says. “I always say, we practice 

yoga on the mat so we can take yoga off of our mat and into our 

daily lives, cultivating a life of peace and heightened awareness 

so we can enjoy each moment to its fullest.” 

Outside of yoga, any outdoor activity, from running to sand 

volleyball to skiing, makes this movement junkie happy. When 

she’s not in motion, Sheber spends time with those who fill her 

heart with joy. 

“Whether it’s going to a concert, cooking, traveling or just 

watching a movie together, moments with the people I love are 

what makes my world go ‘round,” she says. 

For more information about Sheber, follow her on Instagram 

(@courtney_yoga) or visit www.courtneysheber.com. 


y Mandy Holmes 

/ photo by J. Tatum Studio 

/ makeup by Chanel Molleo 

Veteran and health fanatic 

Shonte Turner creates inventive 

fitness products with her 

company, TurnFIT 


Veteran Shonte Turner can now add entrepreneur to her titles. 

As the owner of TurnFIT, Turner is utilizing her military 

background along with her passion for health to create fitness 

products. 

After a decade of active duty service, Turner found herself 

a veteran with a void of comradery. So, she turned to fitness, a 

subject she already felt enthusiastic about. Turner was already 

in the habit of working out, enjoyed physical training and had 

an interest in nutrition. When a friend recommended that she 

enter a fitness competition, she saw it as an opportunity to put 

her hard work on display. 

“What really stood out, and stills holds true today, is competing 

is something that is just about me,” she says. 

Entrepreneurial Pursuits 

TurnFIT came about as a natural step for the fitnessgoer and 

self-described “low-key germaphobe.” 

As part of her workout routine, Turner utilizes sweatinducing 

waist trimmers during cardio exercises. Faced with 

the dilemma of maintaining clean and dry equipment for 

back-to-back fitness sessions, she decided to create SwapTrap, 

a waist trimmer drying mat. She also created the YoTrap, a drying 

yoga mat accessory. Both inserts work by keeping bacteria 

at bay, thanks to the antibacterial material, and can dry the 

surface of equipment in minutes verses hours. 

The yoga-friendly YoTrap is a dual-purpose towel to utilize 

as a yoga towel during your workout and as a moisture wicking 

drying mat for after your workout. The SwapTrap prevents 

odor and mildew by keeping any standard waist trimmer’s 

surface dry. 

As a woman of color and an entrepreneur, Turner feels a 

strong responsibility to set a positive example for other women 

and young girls. Though there have been discouraging days 

along her journey, she recognizes the importance of her position 

as a role model. 

“This year I was at the Phoenix Fitness Expo, and two 

teenage girls approached the TurnFIT booth and simply said 

‘Thank you for spreading the black girl magic’ and in that 

moment it was all worth it,” she says. 

Hard Work, Happy Life 

While her background in information management from her 

time in the Air Force coupled with a degree in organizational 

management and an MBA in Project Management provide her 

with the technical experience to her business, Shonte’s optimistic 

perspective also serves as an important factor for her 

entrepreneurial journey. 

Turner believes that everyone has at least one great invention 

in them. Her hard work ethic, business plan and ability to 

be resourceful, despite the lack of mentors or investors, were 

all factors in making her dream a reality. 

“The most rewarding part of my career is the fact that 

TurnFIT is all mine; my inventions, my designs, my blood, 

sweat, and tears,” she says. 

/ photo by Krissy Osborne / makeup by Vanessa Cooper 

Through all her endeavors in her personal and professional 

life, Turner has been fortunate to have the support of her husband, 

who is also a veteran, and three children. 

“My husband is so supportive because he sees how happy 

this business makes me. In the gym and on stage my family supports 

the at times selfish moments it took to get there and for 

that I am forever grateful,” she says. 

With her supportive family and her eyes on the prize of creating 

her own empire, Turner is only expanding her business, 

with an apparel line in the works. 

“I’m finding my business evolves the more I evolve,” she 

says. “I have had to really come out of my shell and step out of 

my comfort zone because in the end, the TurnFIT products are 

not just about me.” 

For more information, visit www.turnfitproducts.com. 


What 

is Your 

Sum? 

Characteristics to consider when 

taking note of those around you 

Motivational speaker and author Jim Rohn 

introduced us to the concept that you are 

the collective sum of the five people you are 

around the most. So, as we enter into the 

new year and begin another decade, you’re 

invited to reflect on your personal and 

professional inventory. Who do you choose to 

surround yourself with? Does your sum add 

up to something that encourages momentum 

and growth? Are there changes needed? Take 

a look at the top five characteristics to seek 

out when creating your best average. 

relating 

/ by James Patrick 

Self-motivated 

Someone who is 

able to light their 

own “fire” within 

becomes a leader in 

their own life. They 

are driven by passion, 

purpose and 

rarely settle. They 

are a self-starter 

who does not live 

within their comfort 

zone because they 

know change happens 

outside of it. 

Fear is a teacher 

and the desire is to 

thrive. The energy of 

these individuals is 

contagious and will 

constantly leave you 

charged and pumped 

to get out there and 

do some crazy things 

of your own. 

Goal-driven 

There are those who 

truly live and those 

who simply exist. 

Someone who lives 

constantly strives to 

challenge themselves 

and achieve goals 

that push them to the 

next level. They have 

a thirst for adventure, 

are willing to try new 

things and have an 

ongoing to-do list 

that inspires them to 

jump out of bed each 

morning because 

there isn’t a moment 

to lose. They have 

vision boards that 

focus on what they 

want most, create 

deadlines to keep 

them on task and 

have people to hold 

them accountable to 

their actions. 

Resilient 

Success and failure 

are necessary. Yet, 

those who are able 

to bounce back when 

“life happens” are 

able to change their 

perspective to see 

the “blessons” in 

all things. Failure 

becomes a “successful 

attempt” 

because even though 

things don’t always 

work out as planned, 

any steps taken are 

better than none. 

Obstacles become 

seen as opportunities. 

They find just 

as much excitement 

in “falling down” 

and learn to pick 

themselves up 

quicker each time. 

These individuals 

know there is always 

something to gain. 

Compassionate 

Participating in this 

human experience 

requires that we create 

value in other 

people’s lives as we 

create value in our 

own. It’s about giving 

and receiving. 

Without that, true 

sustainability cannot 

exist. Someone who 

lifts others up when 

they are struggling or 

have a desire to be 

more causes a ripple 

effect that has the 

ability to create great 

change. Showing 

compassion for those 

who need it most 

without expectation 

makes these individuals 

some of the greatest 

friends, teachers 

and mentors. 

Vulnerable 

Keeping pride and 

ego in check can 

be a challenge for 

some. Yet, those 

who know they cannot 

do everything on 

this journey alone 

and are willing to ask 

for support when 

needed are some 

of the strongest. 

Expressing vulnerabilities 

is not a weakness. 

It allows others 

to see that humanness 

and reminds 

us all that we are 

perfectly imperfect 

and draws others in. 

Sometimes, you may 

even be surprised to 

find that the key to 

that next opportunity 

comes when we are 

willing to be open 

enough to ask for it. 

At the end of 

the day, surrounding 

yourself with individuals 

who feed your 

soul creates infinite 

potential. Your sum 

becomes a defining 

piece of your own 

presence and a big 

part of what others 

will associate with 

you. Let it be positive 

and empowering. 

Know you are 

supported by the 

best within you and 

around you. 

James Patrick is the owner of James Patrick Lifestyle Training. He is a time investment expert, certified NASM personal trainer, behavior change specialist, 

motivational presenter and success coach working with the award-winning Southwest Institute of Healing Arts. James’ motto is “make shift happen” and his 

mission is to fuel passion expose purpose and motivate actions that inspire a new way to be through interactive coaching and personal training. 845.499.8458 or 

www.jamespatrickaz.com. 


eauty 

/ by Pablo Prichard M.D. 

Pablo Prichard, M.D. 

has been the Chief 

of Plastic Surgery at 

Honor John C. Lincoln 

Hospital for 14 years, 

Medical Director for 

Plastic Surgery and 

is Senior Partner at 

Advanced Aesthetics 

Associates. Dr. Prichard 

serves more than 2,000 

patients every year 

and has specialized in 

both reconstructive and 

cosmetic procedures. 

For more information, 

visit drprichard.com and 

follow on Instagram @ 

pabloprichard. 

Following are four predicted injectable 

trends to know about in 2020 for all ages. 

New Year, 

New Face 

Injectable cosmetic trends for 2020 

Americans spent a whopping $16.5 billion on plastic 

surgery last year, more than ever before and there is no 

indication of slowing down. 

2019 was the year of minimally invasive procedures and 

the birth of the “tweak-ment” – patients seeking to maintain 

their natural look with subtle refined adjustments. Last year, 

there was a major shift with more young adults looking 

for preventative treatments and injectables, and the most 

popular procedures in Scottsdale were Botox and fillers. 

In 2020, injectables and fillers will gain a new purpose 

and practically become a rite of passage for people in their 

mid-20s and early 30s. The demand for natural-looking 

results will continue to rise in people of all generations. 

1. Dermal fillers for 

acne scars: These 

can help to reduce 

the appearance of 

pitted acne scars. 

The cohesive gel 

filler evenly distributes 

under the skin 

providing a smoother, 

more even surface 

and complexion. 

2. Moisturizing lip 

fillers: People seeking 

to achieve more 

symmetrical and 

fuller lips have made 

these popular for 

years now. But what 

most don’t know is 

that fillers help to 

moisturizer them too. 

By adding hyaluronic 

acid-based fillers 

into the lips, it draws 

in more moisture 

because it holds a 

thousand times its 

weight in water. 

3. Jawline and 

facial-sculpting fillers: 

It has become 

very popular for 

women to want to 

have a more chiseled 

jawline. This can be 

achieved by using 

small amounts of 

fillers injected at the 

angle of the jaw to 

highlight the jawline, 

help define one’s 

profile and reduce 

the appearance of 

a double chin. Men 

love this as well to 

really define the jawline, 

but also used to 

shape the chin and 

cheeks. Depending 

on how it is injected, 

a youthful full face 

versus a sculpted 

model-esque look 

can be attained. 

4. Liquid nose job in 

30 minutes: Liquid 

rhinoplasties, also 

known as filler nose 

jobs, are projected 

to see a rise in 2020. 

It’s a simple way to 

hide minor asymmetries 

or a small 

bump, a quick fix to 

a flaw after a rhinoplasty 

or add volume 

to the bridge so the 

nose appears narrower. 

What’s the best 

part? It involves none 

of the downtime as 

a full nose job and 

it takes a fraction of 

the time. 


Rachell Hall’s 

Permanent Makeup 

MICROBLADING PLUS 

Microblading PLUS 

With Rachell Hall’s signature Microblading PLUS technique, she creates the virtual hairline effect of Microblading plus a soft 

powdered backdrop of shading to create the illusion of perfect natural brows that are the envy of every woman. 

Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in 

makeup artistry, custom color blending, art and science will be your perfect solution plus... 

Remember, discounted prices are not an indicator of value in permanent cosmetics. Trust YOUR face only to the very best. 

For over 20 years Rachell Hall has eased the makeup woes of an international clientele with her exclusive perfected signature 

procedures. Be beautiful at breakfast and still look fresh at four! Work out or go out your permanent make up will be perfect! 

Save time with any procedure. Always natural, always pretty, always perfect. Don't you deserve wash and wear beauty? 

• Powder soft eyebrows create the illusion of 

fullness, frame your eyes with the perfect arch, 

and of course save all that time in the morning! 

• Smokey eyeliner, never smears, enhances your 

lash line and eliminates daily tugging at delicate 

eye tissue 

• Custom contoured lips- naturally full and 

blushed lips with contour and colors blended 

just for you! 

• Restores lip fullness without the "duck lip effect" 

and eliminates lipstick bleeding into fine lines 

• Breasthetics, 3-d nipple areola restoration post 

mastectomy 

"My motto is Classic Beauty, 

nothing trendy. Nobody wants 

to look like they had their 

makeup tattooed on! That’s why 

all my signature treatments are 

designed to look soft and natural. 

Remember you can always 

add more! My clients never 

wake up Wednesday morning 

with Saturday night makeup! 

Classy, classic and conservative 

is my specialty look. 

480.368.9239 

REFERRED BY THE VALLEY'S FINEST PLASTIC SURGEONS AND ESTHETICIANS 

Make your life simply beautiful! 

CALL FOR A FREE CONSULTATION 

8075 E. Morgan Trail, Suite 6 | Scottsdale, AZ 85260 | www.RachellHall.com 

(Off Hayden, between Mountain View and Shea)

endurance 

/ by Lewis Elliot 

Core 

Essentials 

Three ways to improve during the off-season 

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 Tri- 

Scottsdale Foundation. 

The former U.S. 

National Team Cyclist 

can be reached at lewiselliot@hotmail.com. 

With the off-season winter months firmly upon us, it’s time to 

address weaknesses and imbalances that almost all of athletes 

develop during the hard racing and training season. Most endurance 

sports are so linear, that through sport-specific growth our 

bodies often become weaker and more injury-prone. Spending 12 

to 16 weeks seriously applied to these core essentials will make 

you faster, stronger, and able to compete and race with fewer 

injuries and increased longevity year after year. 

For simplicity, they are broken down into three categories. 

The first is flexibility. Range of motion is key in almost any 

endurance sport – most of us lose a lot of this during the harder 

racing and training season, despite all our efforts to stretch 

daily. To increase your flexibility, or work back to your base 

range of motion, structured yoga and Pilates are both fantastic 

options. Start slowly, and don’t push too hard. Think about 

being a three or four on a one to 10 “stretch scale” so that 

you’re experiencing the stretch, but it feels good and you’re 

simply breathing into it. Your focus should be on perfect form, 

and no pain should be applied here. Look for popular local deep 

stretch or power yoga classes to jump into as an option. In addition, 

for an even bigger challenge find a mat or reformer Pilates 

class – it will pay dividends next race season. 

The second category is strength. For this, focus on bodyweight 

exercises for the abdomen and lower back. If you aren’t 

well-versed in this area, have a fitness professional or personal 

trainer spend a few minutes one day showing you a few good 

exercises. Without much weight, these are safe, yet incredibly 

challenging. Generally they’ll make you surprisingly sore the 

first couple of weeks, but once your body adjusts, the new 

exercises will leave you feeling more connected and resilient. Be 

consistent in this area over the off-season and your efficiency 

and endurance should improve in your specific sport. 

The final category is balance. Things like challenging 

loose-terrain hikes, playing soccer, tennis, and basketball are all 

examples of this. Anything that pushes your coordination ability 

to the limit will certainly help in this arena. In the gym, lifting 

weights or exercises balancing on one foot or an exercise ball can 

really increase this through focused work. Again, learning some 

correct moves are key and always so challenging at first, but it’s 

worth it as they will pay off as you realize the gains over time. 

For most people, it’s worth trying to do one of the three categories 

of exercises (or a combination of them) for 45 minutes to 

an hour at least three days a week during the “off-season” from 

your competitive sport. You’ll find them to be very challenging 

at first, but most people grow to really enjoy these as a form of 

cross-training, and begin to swear by the benefits both in the 

immediate sense, and all through the following race season. 


event 

/ by David Apeji 

Lauren Smith, Nick Moore 

and Liz Tidwell 

Diane Marin and 

Kyra Johnson 

Joanna Zolnierczyk 

and Tiffaney Cortes 

Turkey 

Bowl 

At this second annual event, held 

at Skylanes Boutique Bowling Club, 

guests laced up their bowling shoes 

to knock down pins in honor of the 

Salvation Army’s Christmas Angels 

program. Bowlers had the opportunity 

to bowl three balls and a frozen 

turkey, with cash prizes available for 

those who bowled three consecutive 

strikes, known as a turkey. 

Marissa Patel, Bryan Bishop 

and Trisha Patel 

Abby Louvier and 

Brennan O’Toole 

Isaac Fimbres and 

Alondra Mota 

Stefanie and 

Eric Oviatt 

Summer Lee 

and Sean Lieb 


THE BEST REAL ESTATE 

REPRESENTATION 

ON PLANET EARTH 

480.999.1477 

MitchellGroupAZ.com 

info@thejasonmitchellgroup.com

Scottsdale Health January 2020

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?