Scottsdale Health March 2020

03/20 

allyouneedforhappiness.com 

COLLAGEN 

CRAZE 

The nutrition trend 

everyone is talking 

about 

Jenna Homsey 

The owner of GoFigure 

Training talks family 

inspiration, mental 

fitness and the world of 

bodybuilding 

FOCUS 

ON YOU 

IMMUNITY- 

BOOSTING 

FOODS & SICK 

DAY SKIN 

CARE 

How to say no to 

people pleasing 

Avoiding the 

comparison trap 

Tips for a perfect 

REM cycle 

RICHMAN MEDIA GROUP

PREFERRED 

PLASTIC SURGERY 

Where Safety & Results 

Matter Most. 

20 Years of Experience 

BREAST 

Augmentation 

Complex Revisions 

Mastopexy ‘Internal Lift’ 

BODY 

Tummy Tuck 

Contouring 

FACE 

Rhinoplasty 

Facial Rejuvenation 

8994 E. Desert Cove Ave, Scottsdale, AZ 85260 

MarcMalekMD.com 

Schedule Your Consultation Now At 480.551.2040

DO YOU DIET AND EXERCISE BUT STILL HAVE 

AREAS OF STUBBORN FAT? 

Get in the Shape you Want in Minutes! 

The Newest 

Technology to 

ELIMINATE FAT 

And 

TIGHTEN SKIN 

at the Same Time! 

The premier treatment that will contour your body regardless of your shape or fitness level. 

• No surgery or injections 

• Remarkable results in minutes 

GIVE US 15 MINUTES AND WE’LL 

GIVE YOU 24-30% LESS FAT! 

• Large or small treatment areas 

BUY ONE AREA, GET 

A SECOND AREA FREE! 

When you mention this ad 

• Comfortable treatment experience with no downtime 

STOMACH • LOVE HANDLES • ARMS • LEGS 

Sculpt your best body... and show off a little more skin! 

CHARLES SMALL 

Trained in Beverly Hills 

and nationally recognized 

for his excellence in the 

aesthetic industry. 

Glo Medspa Is A Boutique Specializing In 

Botox • Juvederm • PDO Facial Threading Facial Contouring 

• Body Contouring • VI Peel and Much More 

10505 N. 69th Street, Suite #1000 

Scottsdale, AZ 85253 

480.245.6881 

glomedspas.com

Make the Transformation 

You Deserve for 2020! 

TIGHTEN AND FIRM LOOSE AND SAGGY SKIN 

ON ANY AREA OF THE FACE AND BODY. 

The latest technology in advanced body 

heat sculpting technology. 

Lips • Face • Neck •Chest • Side Breast • Back of Arms • Abdomen 

• Side Abdominals • Hips • Buttocks • Thighs • Knees • Calves 

Immediate Results! 

Melt Body Fat 

2-6 Inches of Loss per Treatment 

No Recovery Time 

480.585.3787 

8912 E. Pinnacle Peak Road Suite F-4 


(In the La Mirada Shopping Center) 

www.TheHillsExperience.com 

The Hills Salon and Spa 

@thehillssalonand spa & @thehillsmedspa 

@HillsSalon

We Put the Ahhhh... 

in Spa. 

Introducing... 

THE HILLS’ 

EXCLUSIVE 

BEAUTY 

MEMBERSHIP 

50 MINUTE MASSAGE 

50 MINUTE FACIAL 

SHAMPOO & BLOWDRY 

ALL FOR ONLY $129 A MONTH 

($210 VALUE) 

+ YOU GET 10% OFF ADDITIONAL SERVICES 

ASK US ABOUT OUR ELITE 

VIP MEMBERSHIP! 

480.585.3787 

8912 E. Pinnacle Peak Road Suite F-4 


(In the La Mirada Shopping Center) 

www.TheHillsExperience.com 

The Hills Salon and Spa 

@thehillssalonand spa & @thehillsmedspa 

@HillsSalon

content 

/ March 2020 

40 

Jenna 

Homsey 

The owner of 

GoFigure Training 

talks fitness 

beginnings and 

bodybuilding 

12 ed note 

14 health 

Quality sleep for kids, 

alarm tips, peanut 

allergy drug, milk for 

children, primary care 

concerns, red meat 

negatives, injury 

connections, and the 

effects of marijuana 

on your heart 

16 list 

Get the most out of 

your REM cycle 

17 splurge 

An insulated cooler 

backpack 

18 cook 

Spring green salad 

20 food 

Immunity-boosting 

ingredients 

22 weight 

loss 

News to know 

44 

The 

Workshop 

Pilates 

The new 

instagrammable 

studio by Ariel 

Schwartz and 

Jackie Parks 

24 solo 

scottsdale 

Meet Kenneth 

26 muscle 

Body by barbell 

28 balance 

Saying no to people 

pleasing 

30 nutrition 

Collagen craze 

6 ScottsdaleHealth 03/20

KERRY ZANG, DPM 

Diplomat, American Board of Foot & Ankle Surgery 

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

everyone is talking 

about 

RICHMAN MEDIA GROUP 

allyouneedforhappiness.com 

Jenna Homsey 

The owner of GoFigure 

Training talks family 

inspiration, mental 

fitness and the world of 

bodybuilding 

How to say no to 

people pleasing 

Avoiding the 

comparison trap 

Tips for a perfect 

REM cycle 

content 


32 

48 

32 scottsdale 

soul 

U.S. Egg’s new bar, 

a new book by a 

Sedona-based juicery 

and cafe owner, 

wellness ginger 

shots, a recipe for 

veggie noodle stir 

fry, and CBD-infused 

cocktails 

34 life 

Weekend Wine 

Down at Mountain 

Shadows, Phoenician 

Spa’s new award, the 

LGPA Founders Cup, 

Freeplay app comes 

to Phoenix, and 

Archiepalooza 2.0 

36 toys, tech 

& gear 

Walk this way 

38 crazy 8s 

Spring training 

46 relating 

The comparison trap 

48 beauty 

Sick day skin care 

COLLAGEN 

CRAZE 

The nutrition trend 

03/20 

50 endurance 

Sneakers for speed 

51 event 

Galentine’s Day at 

the Village 

50 

IMMUNITY- 

BOOSTING 

FOODS & SICK 

DAY SKIN 

CARE 

FOCUS 

ON YOU 

ON THE COVER: 

Jenna Homsey, photo 

by Claudia Johnstone, 

www.dasfotohaus.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. Ashish Sangal 

Medical Director of Lung Center, Medical Director 

of Medical Oncology and Medical Oncologist 

Comprehensive Care and Research Center – Goodyear 

FOCUSED 

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 


Spring training is back and it’s definitely taking 

over the Valley once again. The town is full of 

energy – and people (seriously, have you tried to 

get a restaurant reservation lately?)! Phoenicians 

and visitors alike are flocking to the 10 stadiums 

around town to see their favorite teams practice 

before the regular season begins. Beyond it being 

a day of fun in the sun, we have eight crazy facts 

about spring training (page 38) to check out 

before you head to a game! 

The weather at the games will be so beautiful, 

it might even inspire you to go on a walk. We’ve rounded up some 

necessities for spring strolls (page 36), whether you’re headed out 

for leisure or to break a sweat – although that may happen either 

way with the rising temps we’re seeing this month! For those really 

looking to get their fitness on, page 26 showcases a workout featuring 

barbells to get in “spring break” shape. 

Along with vacation and relaxation, the nicer weather, aka 

bathing suit season, can also bring along some feelings of doubt. 

Enter: the comparison trap. If you’re looking to get out of your head 

and bring the focus back to No. 1 (that’s you!), flip to page 28 for 

tips to avoid the trap. And while you’re working within, page 46 

shares helpful ways to just say “no” if you’re a people pleaser trying 

to change your ways. 

We also spoke to Jenna Homsey, who is on our cover this month. 

Beginning on page 40, the owner of GoFigure Training is talking 

about her fitness beginnings, journey to the bodybuilding stage, and 

her focus on helping people get strong from the inside out. 

If you’re worried about staying healthy during flu and cold 

season, check out page 20 for dishes at local restaurants featuring 

immunity-boosting ingredients and page 16, which has tips to make 

the most out of your REM Cycle while getting some rest. Or, if 

you’ve already caught something, we’ve got some sick day skin care 

tips to cover up that cold (page 48). 

Lastly, if you’ve seen the collagen craze in the nutrition world, 

page 30 has the lowdown before you jump on the bandwagon. 

Enjoy the beautiful weather and all that spring training has to 

offer this month! 

Best, 

Gabby Leighton 

Editor-in-Chief 

gabby@richmanmediagroup.com 

Find our magazine on Facebook! 


NEW! 

NEW! 

When toning 

muscles is your 

goal, take yourself 

further with 

Strengthen, 

Tone and Firm 

the Muscles of the 

ABDOMEN 

BUTTOCKS 

THIGHS 

Before After Before After Before 

After 

CoolTone is the latest FDA-cleared, non-surgical body contouring device. This innovative technology uses 

magnetic muscle stimulation (MMS) to tone and strengthen the underlying muscles in the treated area. The 

MMS technology causes involuntary contractions in the targeted muscles, passing through the skin tissue 

and fat layers. These contractions improve muscle conditioning by triggering your body to reinforce the 

associated muscle fibers. CoolTone results provide firm muscle tone and definition. 

CALL US NOW! 480.536.7640 

ARIZONA AESTHETICS CENTER 

7450 E. Pinnacle Peak Road #258 | Scottsdale, AZ 85255 

www.arizonaaesthetics.com

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 

Lewis Elliot, Mandy Holmes, Maggie Husami, 

Jess Hutchens, Hailey Hyde, Elizabeth Liberatore, 

Stacy Liman, Bradley Nelson, Karey Northington, 

Kelly Potts, Erica Ptak, Jeremy Scott 

PHOTOGRAPHY 

David Apeji, Claudia Johnstone, 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 


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. 


news 

/ complied by Kelly Potts 

Time 

for Bed 

It always comes back to quality sleep. 

Depression, anxiety, impulsive behavior 

and poor cognitive performance in children 

is effected by the amount of sleep they 

have, according to researchers from 

the University of Warwick. These sleep 

states are active processes that support 

reorganization of brain circuitry. When 

children’s brains are developing and 

reorganizing rapidly, these sleep times are 

extremely important. The recommended 

amount of sleep for children 6 to 12 years of 

age is 9 to 12 hours. 

Source: www.sciencedaily.com. 

Peanut Cure 

Good news for kids suffering from peanut allergies – the 

FDA has approved the first drug to treat accidental exposure 

to peanuts. While it is important to note that the 

drug, Palforzia, does not cure peanut allergies, it is meant 

to be taken daily by children 4 to 17 years old, building up 

the drug’s effect in the child’s system to fight peanut allergies, 

should the child be exposed. 

Source: www.healthline.com. 

Milk for Kids 

In recent years, there 

has been a surge 

in milk alternatives, 

but what is best for 

kids? According to 

Association of UK 

Dieticians, cow’s milk 

in its fattiest form is a 

must-have. The three 

key energy sources 

for kids are dairy, 

protein and carbohydrates, 

and kids need 

significantly more 

energy per pound 

than adults. Giving 

kids full-fat milk is a 

good source of calcium, 

iodine, vitamins 

A and B12, and fat. 

Source: www.cnn. 

com. 

Set the Tone 

How do you wake 

up each morning? Is 

it the sweet sound 

of your favorite 

song, or a blaring 

alarm? Perhaps it’s 

your kids or dogs 

waking you up, 

instead? According 

to the Royal 

Melbourne Institute 

of Technology 

University, your 

alarm choice influences 

how awake 

you feel after the 

alarm rings, and how 

efficiently you go 

about daily tasks. 

Researchers found 

that people who 

used more melodic 

alarms reported feeling 

more alert in the 

mornings, whereas 

those whose alarms 

had harsher sounds, 

like that of intermittent 

beeping, said 

they felt groggier and 

less awake. Set your 

tune, and set your 

tone for the day. 

Source: www. 

medicalnewstoday.com. 


news 

Not So Chill 

In a recent study 

published in the 

Journal of the 

American College 

of Cardiology, 2% 

of Americans who 

reported using 

marijuana also stated 

they have cardiovascular 

disease. While 

research on this topic 

has just begun, and 

there are no concreate 

links between 

smoking marijuana 

and heart disease, 

researchers looked 

at the possible interactions 

marijuana 

may have with drugs 

typically prescribed 

for cardiovascular 

issues, and the way 

marijuana chemicals 

may affect the heart 

at a molecular level. 

Source: www. 


Primary Care 

Insured adults are visiting primary care providers less often 

than they did about a decade ago, according to research published 

in Annals of Internal Medicine. The study looked at data 

from an insurer that provides health coverage to about 20 million 

people per year across America. While it’s common to check 

in with doctors via email instead of in person and urgent care 

clinics are gaining in popularity, researchers state that people 

should still build a trusting relationship with a discerning provider 

who knows their medical history. Evidence to why there 

has been a decline points to rising out-of-pocket costs for visits. 

Source: www.npr.org. 

A Surprising 

Connection 

Tearing your ACL 

may go beyond knee 

repair. The University 

of Michigan School 

of Kinesiology 

researchers found 

that there are structural 

changes in the 

brains of patients 

who underwent 

ACL reconstruction. 

Researchers 

have known that 

some joint function 

is often permanently 

lost after anterior 

cruciate ligament 

reconstruction, and 

re-injury is common, 

even with intensive 

physical therapy, 

but it’s unclear 

why. These brain 

changes may hinder 

a patient’s recovery 

and may contribute 

to performance deficits 

and re-injury. 

Source: www. 

sciencedaily.com. 

Red Isn’t Rad 

Despite recent surveys, 

a new analysis 

reports that eating 

red and processed 

meat is bad for your 

health. The analysis, 

which looked at longterm 

data of 30,000 

people, found a small 

but significant risk 

of death from any 

cause tied to eating 

two servings of 

processed meat or 

unprocessed red 

meat each week. 

Researchers found a 

3 to 7% higher risk 

of cardiovascular disease 

and premature 

death for people who 

ate two servings of 

red meat and processed 

meat each 

week. 


com. 

03/20 ScottsdaleHealth 15

news 

Not So Chill 

In a recent study 

published in the 

Journal of the 

American College 

of Cardiology, 2% 

of Americans who 

reported using 

marijuana also stated 

they have cardiovascular 

disease. While 

research on this topic 

has just begun, and 

there are no concreate 

links between 

smoking marijuana 

and heart disease, 

researchers looked 

at the possible interactions 

marijuana 

may have with drugs 

typically prescribed 

for cardiovascular 

issues, and the way 

marijuana chemicals 

may affect the heart 

at a molecular level. 

Source: www. 


Primary Care 

Insured adults are visiting primary care providers less often 

than they did about a decade ago, according to research published 

in Annals of Internal Medicine. The study looked at data 

from an insurer that provides health coverage to about 20 million 

people per year across America. While it’s common to check 

in with doctors via email instead of in person and urgent care 

clinics are gaining in popularity, researchers state that people 

should still build a trusting relationship with a discerning provider 

who knows their medical history. Evidence to why there 

has been a decline points to rising out-of-pocket costs for visits. 

Source: www.npr.org. 

A Surprising 

Connection 

Tearing your ACL 

may go beyond knee 

repair. The University 

of Michigan School 

of Kinesiology 

researchers found 

that there are structural 

changes in the 

brains of patients 

who underwent 

ACL reconstruction. 

Researchers 

have known that 

some joint function 

is often permanently 

lost after anterior 

cruciate ligament 

reconstruction, and 

re-injury is common, 

even with intensive 

physical therapy, 

but it’s unclear 

why. These brain 

changes may hinder 

a patient’s recovery 

and may contribute 

to performance deficits 

and re-injury. 

Source: www. 

sciencedaily.com. 

Red Isn’t Rad 

Despite recent surveys, 

a new analysis 

reports that eating 

red and processed 

meat is bad for your 

health. The analysis, 

which looked at longterm 

data of 30,000 

people, found a small 

but significant risk 

of death from any 

cause tied to eating 

two servings of 

processed meat or 

unprocessed red 

meat each week. 

Researchers found a 

3 to 7% higher risk 

of cardiovascular disease 

and premature 

death for people who 

ate two servings of 

red meat and processed 

meat each 

week. 


com. 


list 

/ by Stacy Liman 

5 Ways to 

Get the Most 

Out of Your 

REM Cycle 

While sleep is considered a basic 

human function, getting quality rest 

on a regular basis proves to be more 

of a challenge. It’s no surprise that 

people feel better when they’ve gotten 

deep sleep – it’s science. When people 

consistently complete the full sleep cycle, 

the body is able to recover and the mind 

is able to refocus. 

Sleep has five stages and is 

categorized as either REM (rapid eye 

movement) or non-REM. REM, the fifth 

and final stage, is when deep sleep 

occurs. The trick to a good night’s rest 

is reaching that point to allow the body 

(and brain) to recharge. Here are five 

ways to reach REM and get the most out 

of it when you’re there. 

1. Back to 

Sleep Basics 

Bedtimes aren’t 

just for children. 

Falling asleep 

and waking up 

around the same 

time each day is 

one of the most 

important factors 

to improving sleep 

quality, even on 

weekends, on 

work trips and 

during vacations. 

Establishing a 

steady schedule 

will help you doze 

off faster and go 

through the stages 

of sleep more 

effectively. 

2. Address 

Distractions 

Remove potential 

distractions to 

create a peaceful 

setting for optimal 

sleep. Leave computers, 

tablets, cell 

phones and TVs in 

other areas of the 

home. Make your 

bedroom a space 

for sleeping only, 

so do not bring 

in work, food or 

other items that 

can cause you 

to become more 

alert. 

3. Control the 

Environment 

Create a space 

that is dark, cool 

and clean. Put up 

room-darkening or 

blackout curtains, 

as light plays a 

significant role in 

circadian rhythms. 

Body temperature 

takes a slight dip 

when heading to 

bed, so cooling 

the room can help 

facilitate deeper 

sleep. The other 

factor to keep in 

mind is cleanliness, 

as clutterfree 

surfaces, a 

fresh set of sheets 

and well-kept 

pillows and mattresses 

all contribute 

to one’s ability 

to reach REM. 

4. No-stress 

Slumber 

Stress is one of 

the biggest sleep 

stealers and not 

addressing it can 

be disruptive. A 

cycle you want 

to avoid is one of 

anxiety about loss 

of sleep or the 

inability to get restful 

sleep. If you 

can’t fall asleep, 

getting up, moving 

to a different 

room and doing 

a calming activity 

such as reading 

a book will help 

you to not associate 

your bedroom 

with sleep anxiety. 

When the drowsiness 

sets in, go 

back to bed for 

another attempt. 

5. Implement 

Other Healthy 

Habits 

Certain practices 

during the day can 

lead to deeper 

sleep at night. 

Regular exercise, 

stopping caffeine 

consumption after 

lunch and drinking 

enough water 

have all been 

shown to help 

fight sleeplessness 

and help you 

complete sleep 

cycles. Foods 

can also harm or 

help your sleep, 

so be conscious 

that spicy, heavy 

or fatty meals can 

keep you awake, 

while kiwis, cherries, 

bananas and 

almonds can help 

you fall asleep fast 

and stay asleep. 

Stacy Liman is a journalism graduate student and a freelance writer with Amerisleep. Her focus is on mindfulness and content marketing. Stacy enjoys discovering 

new mattresses and connecting people with their perfect bed, but she more so enjoys understanding and writing about the science of sleep to help people 

get deeper, healthier rest. Learn more at amerisleep.com or find your nearest showroom at amerisleep.com/phoenix. 


Cooler 

Than Cool 

An insulated backpack for any adventure 

splurge 

/ by Gabby Leighton 

The Boss, a backpack 

and cooler made 

to keep beverages 

cold mile after mile, 

is one of six cooler 

styles by Icemule 

coolers. The cooler 

– which can hold up 

to 30 liters of beverages, 

or 24 cans 

plus ice, and over 

60 pounds of weight 

total – is surrounded 

by a 3-centimeter 

closed-cell insulation 

foam, giving users 

multiday ice retention. 

The durable 

backpack, made from 

waterproof fabric, 

includes ventilated 

airmesh back pads 

and carrying straps, 

a cushioned hip belt, 

and a sternum strap 

for comfort. In addition 

to a wide-mouth, 

tri-fold enclosure 

for easy loading 

and unloading, it’s 

equipped with three 

oversized, insulated 

and padded pockets 

with special zippers 

to keep all items 

dry inside. $299.95 

at Icemule Coolers, 

www.icemulecoolers.com. 


cook 

/ recipe and photo by Erica Ptak 

Servings Size: 

2-4 servings 

SALAD 

INGREDIENTS 

3 cups baby arugula 

2 cups asparagus, 

cut into 3-inch 

pieces 

2 tablespoons olive 

oil 

½ cup frozen peas 

½ cup snap peas, 

roughly chopped 

½ cup radishes, 

thinly sliced 

½ cup fresh mint 

leaves, roughly 

chopped 

cup crumbled feta 

1 cup sliced 

cucumber 

¼ cup chopped red 

onion 

LEMON 

VINAIGRETTE 

½ cup extra virgin 

olive oil 

¼ cup freshly 

squeezed lemon 

juice 

1 teaspoon Dijon 

mustard 

SPRING 

GREEN 

SALAD 

Erica Ptak is the 

creator of Founded 

in Flavor, a local 

food blog devoted 

to healthy, indulgent 

recipes. For more 

information on her 

blog, visit foundedinflavor.com 

or visit 

her Instagram at 

@foundedinflavor. 

2 garlic 

cloves minced 

½ teaspoon sea salt 

¼ teaspoon freshly 

ground black 

pepper 

To make salad: Toss asparagus in 2 tablespoons olive oil and a pinch of salt and pepper. Place asparagus on 

baking sheet and bake in a 350-degree oven for 15 minutes (or until the asparagus is fork tender). Once cooked, 

set them aside until they are room temperature. Cook the frozen peas in a sauce pan with 2 tablespoons of 

water until the peas come to a boil. Once cooked, set them aside until they are room temperature. Once the 

peas and asparagus are cooled, toss the snap peas, arugula, sliced radishes, fresh mint leaves, feta, sliced 

cucumber, and red onion in a large serving bowl. To make lemon vinaigrette: Add all ingredients into a separate 

bowl and whisky thoroughly until all ingredients combine. Drizzle over the salad, toss, and serve! 


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

food 

/ by Mandy Holmes 

Fighting Foods 

Menu items featuring immunity-boosting ingredients 

If you’re looking for ways to prevent colds and the flu, fueling 

your body with certain foods may help keep your immune 

system strong. Visit these local restaurants for a hearty dose 

of immunity-boosting staples. 

The Village Health 

Clubs & Spas 

Get your day started 

with a veggie filled 

omelet ($9.50), full of 

vitamin C thanks to 

a variety of veggies 

including broccoli, 

which has sulforaphane 

that turn on 

antioxidant genes and 

enzymes in specific 

immune cells. Pair 

that with the license 

to kale smoothie 

($7.30) to increase 

your folate intake or 

hang around for a 

lean Bowl ($11.75) 

at lunchtime, which 

is full of vitamin C 

thanks to the bell 

peppers and has a 

healthy dose of vitamin 

B6 from grilled 

chicken. www.villageclubs.com. 

Civana Wellness 

Resort and Spa 

This Carefree-located 

destination’s hallmark 

superfood Sunday 

brunch (starting at 

$10) helps healthconscious 

diners 

stock up on nutrients. 

Highlights include the 

Southwest quinoa 

bowl, packed with 

avocado and mushrooms, 

and the kale 

salad, with berries 

and almonds – both 

True Food Kitchen 

Poured tableside over 

nutrient-packed ingredients, 

the healthrich 

in immune-boosting 

properties. www. 

civanacaefree.com. 

Kovo 

At this Mediterranean 

spot, the housemade 

tzatziki ($7) is a 

simple yet flavorful 

accompaniment to 

many dishes including 

the lamb burger ($14) 

and it can be enjoyed 

as an appetizer with 

raw veggies and pita 

for dipping. Immunityboosting 

plain Greek 

yogurt takes center 

stage, as well as your 

immune system’s 

best friend: garlic. 

The dip features fresh 

dill and cucumbers 

and is also offered 

during happy hour for 

$5 Monday through 

Friday from 3 to 6 

p.m. www.kovomedi. 

com. 

Juby True 

The body karate 

juice “boost” ($4) is 

a 3-ounce bottle of 

cold-pressed juice 

that delivers a powerful 

dose of coldfighting 

ingredients 

such as orange, sea 

buckthorn, ginger, 

lemon, astragalus, 

and nettle oil. The 

shot-sized beverage 

is rich in antioxidants 

and omegas from sea 

buckthorn – both of 

which benefit mineral 

absorption – while 

the astragalus and 

nettle oil work in tandem 

to keep illnesses 

at bay. www.jubytrue. 

com. 

driven restaurant’s 

winter immunity 

bowl ($14) is perfectfor 

anyone looking 

to protect their body 

from cold symptoms. 

The star of the show 

is Lion’s Mane, a 

medicinal mushroom 

known for its powerful 

anti-inflammatory 

and antibacterial properties. 

The bowl is 

also made with kuzu, 

a staple in Chinese 

medicine thanks to 

its anti-inflammatory 

and blood sugar 

regulating properties. 

Guests will also find 

garlic, broccolini, edamame 

and farro, an 

ancient grain that is 

rich in B vitamins, in 

the bowl. www.truefoodkitchen.com. 

Spa Café at the 

Boulders Resort. 

Skip the tequila and 

take a wellness shot 

($6) with healthboosting 

ingredients 

like turmeric, ginger, 

and spinach. Choose 

from the carrot & 

ginger detox shot, full 

of heirloom carrot, 

ginger, red apple, and 

turmeric, or the green 

wellbeing packed 

with celery, spinach, 

green apple, English 

cucumber, honey, 

and ginger to fortify 

the immune system. 

www.theboulders. 

com. 

Scottsdale 

Princess Spa 

The citrus quinoa 

bowl ($18) at this 

North Scottsdale spa 

combines vitamin 

C-rich citrus segments 

with quinoa, 

pickled Fresno 

peppers, arugula, 

and almonds and is 

topped with a citrustahini 

vinaigrette. 

Tahini is a great way 

to obtain B vitamins 

like thiamine, along 

with minerals, including 

magnesium, manganese, 

iron and zinc. 

www.fairmont.com. 


In the Heart of Phoenix is Your One Stop Shop for: 

TAILORING • CUSTOM DESIGNING • ALTERATIONS • FABRIC • BRA NEEDS 

JUST ABOUT ANYTHING THAT REQUIRES SEWING FOR MEN & WOMEN! 

“The Fairy Godmother of Fashion” 

You deserve to look great! Our extensive collection 

of beautiful fabrics and trims are perfect for dressing 

you in suits, tuxedos, formals, MoB, MoG, Bridal, 

Bridesmaids gowns and casual wear made specifically 

for you and your style. 

–Owner and Designer Scylvia-Elvira Danese 

Scylvia-Elvira Danese 

'The Fairy Godmother of Fashion' 

and 'The Boob Whisperer' 

‘The Boob Whisperer’ 

9 out of 10 women are wearing the 

WRONG size bra. 

8 out of 10 don’t know how to put it on. 

• This creates pain in your neck muscles 

• Puts pressure on your organs 

• Makes your back hurt 

• Gives you bad posture 

• makes your clothes not fit properly 

• and the worst part as if that isn’t enough … 

IT MAKES YOU LOOK FAT!!!! 

I do a FREE BRA FITTING, and in 5 minutes I 

make you look as if you lost 10 pounds. 

I’ll show you how to put it on, how to wear it, 

and if we don’t have your size we order it. 

We don’t give you “the sister size” as they call it. 

If you are tired of having your boobs 

everywhere except where they should be on 

your body, call the ‘The Boob Whisperer’. 

MEN, we are NOT 

afraid of your suit 

alterations! 

We do it ALL and 

do it BEST! 

Owned and operated in Arizona since 1971 

Yes we can… just say when! 

Find out why people from all over the world come to Danese Creations! 

602.955.1313 

answers@DaneseCreations.com | www.DaneseCreations.com | 3902 E. Indian School Rd. Phoenix, AZ 85018

The 

Sweet 

Spot 

weight loss news 

/ complied by Kelly Potts 

A Case for Staying Home 

When dieting, there is no such thing as a “healthy meal 

out.” Researchers from the Friedman School of Nutrition 

Science and Policy at Tufts University found that Americans 

get 1 out of every 5 calories from eating out, but these 

meals typically have poor nutritional quality. The study 

reported that less than 0.1% of meals consumed during 

the study were nutritional, quality foods. If you’re looking to 

hit your goals, skip the fast-casual or fine dining restaurants 

and meal prep your way into a healthy lifestyle. 

Source: www.usnews.com. 

Sometimes a minute on the treadmill can feel like an hour. But 

how long should you be on the treadmill for the most effectiveness? 

When choosing a high-intensity interval training regimen, 

experts recommend a 20-minute workout on the treadmill. 

Steady-state treadmill workouts can last a little longer. Try 30 

minutes for a moderate-intensity workout like light jogging, 

or 40 minutes for low-intensity walking. These are the “sweet 

spots” for cardio sessions. 

Source: www.popsugar.com. 

Jumpstart With Keto 

The Keto diet took over in 2019, and it 

appears its reign will continue throughout 

2020. However, Yale researchers found 

that a ketogenic diet, which provides 

99% of calories from fat and only 1% 

from carbohydrates, produces health 

benefits in the short term, but negative 

effects after about a week. While it may 

help improve diabetes and other conditions 

in humans over a long-term period, 

researchers found that after a few weeks 

following keto diet, participants start eating 

more fats, which could lead to weight 

gain instead of weight loss. 

Source: www.sciencedaily.com. 

Bloated Blunders 

It’s hard to know 

which diet is best 

for each person, 

and sometimes they 

come with adverse 

effects. People who 

eat high-fiber diets 

are more likely to 

experience bloating 

if their high-fiber 

diet is protein-rich 

as compared to 

carbohydrate-rich, 

according to a study 

led by researchers at 

the Johns Hopkins 

Bloomberg School 

of Public Health. The 

study suggests that 

people who want to 

eat a high-fiber diet 

would be less likely 

to experience bloating 

if the diet were 

relatively carb-rich 

versus protein-rich. 

While researchers 

believe this is 

a short-term side 

effect, it is a less 

than ideal one. 

Source: www. 

medicalnewstoday.com 


WHY DON’T 

PEOPLE GET THEIR 

PHYSICALS? 

MAYBE BECAUSE 

PHYSICALS SUCK! 

“I want to wait long periods 

of time for my healthy yearly 

well exam in an office filled 

with sick patients by a 

burned out physician” said 

NO patient ever 

ning technology which provides you with a 

comprehensive look at your physical makeup, 

allowing you to see your body in a whole 

new light. Afterward, Prevene Wellbeing®’s 

program can use the results of your physical 

to formulate a thorough wellness plan 

customized to your exact needs, and you 

have 24-7 access to the free Prevene app: 

containing helpful nutrition and workout plans 

and direct support, it’s a tool for ongoing 

success right at your fingertips. 

Best of all, you don’t have to fork 

over the extra cash to get the cutting-edge 

preventive care you deserve – it’s billed to 

your insurance just like an annual physical 

or a regular office visit would be. 

The healthcare paradigm is shifting 

its focus from treatment to prevention, and 

Prevene is at the forefront. “It’s time for 

preventive healthcare to become its own 

specialty, set apart from the primary care 

offices that are already overburdened with 

sick patients,” says Dr. Rotella. In a blind 

review, with an overall 4.95 star rating, the 

majority of patients stated they preferred a 

separate location from the busy, crowded 

doctor’s office – a testament to the need for 

programs such as Prevene Wellbeing®. 

Experience for yourself the amazing 

feeling of understanding your entire body as 

it relates to you and the future of your health 

with Prevene. Your insurance plan covers 

your preventive healthcare, so why not take 

advantage of the benefits? Your body – and 

your mind – will thank you. 

Why hasn’t anyone thought of this before? 

“We are seeing an overall greater need in 

prevention, and studies show that there is not 

enough time for it to be done in an overcrowded 

traditional treatment-based clinic,” 

states Joseph A. Rotella MD, DC, creator of 

the Prevene Wellbeing® program. Today’s 

patients are eager for a personalized 

focus on wellness, early detection, health 

screenings, mental health, nutrition, and an 

appropriate diet and exercise program for 

their lifestyle. 

Believe it or not, it’s all possible with 

Prevene Wellbeing® -- an innovative and 

unprecedented level of healthcare. The 

future of wellness has come to Arizona, with 

the goal of preventing acute and chronic 

diseases one person, one neighborhood, and 

one community at a time. 

The Prevene difference is evident 

from the moment you step through the door; 

its setting is casual, not clinical. You will find 

no sick patients, no prescription medication 

influences, only a holistic approach focusing 

on your lifestyle and your health. 

Gone are the days when a physical 

exam consisted of a height and weight check, 

a quick once-over, and a lab order; with 

Prevene Wellbeing®, you’ll learn more about 

your body than you ever thought possible. 

Prevene utilizes advanced 3D body scan- 

10277 N. 92nd St., Suite 102 

480.614.5349 

www.prevene.com

solo scottsdale 

by Gabby Leighton / photo by Mark Morgan 

Each month, Scottsdale 

Health features one local 

single. This month, meet… 

Kenny 

Age: 28 

About me: I was 

born in and raised 

in Philadelphia, 

PA, and moved 

out West four 

years ago after 

graduating from 

Bloomsburg 

University. I lived 

in Long Beach, 

CA, for three years 

before moving to 

Scottsdale. I am a 

professional clothier 

serving businessmen, 

executives, 

and other 

professionals. 

I enjoy leading 

a healthy lifestyle 

that includes 

clean eating, longdistance 

running, 

weight training, 

hiking, and playing 

volleyball with 

friends. My weekends 

include time 

with friends, the 

gym, hikes, dining, 

and church. I 

come from a large 

family – I am the 

oldest of seven. 

I really enjoy networking 

and building 

friendships, 

trips to the beach, 

and trying different 

restaurants. My 

downtime includes 

reading, catching 

up with family, 

listening to podcasts, 

and catching 

up on sleep. My 

simple pleasure is 

enjoying a cup of 

espresso or coffee 

and relaxing. 

My favorite 

book is: Shoe 

Dog. 

What I’m looking 

for in a significant 

other: 

I am looking for 

someone who is 

happy, kind, enjoys 

fitness, and who 

wants to build a 

healthy and successful 

life centered 

around faith. 

The most 

important 

qualities to me 

are: It’s important 

that you are 

always looking 

forward and you 

are excited about 

life. Having a 

genuine, caring 

heart for people 

and wanting the 

best for those 

around you. 

Having an attitude 

of gratitude for 

what you have and 

having a vision of 

what you want. 

Being a happy and 

fit person. 

The least 

important 

qualities to me 

are: Your past, 

though important, 

it’s more about the 

future. 

Interested In Meeting Our Single? 

Email him via gabby@richmanmediagroup.com. Please put “Kenny” 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 Jess Hutchens / photos by James Patrick 

Body by Barbell 

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

Many people get excited for spring break 

as it’s a time to take trips to the beach or 

lay out by the pool. If you are wanting to 

get a little more prepared for swimsuit 

season and spring break this March, try 

adding in this high-intensity barbell workout 

the next time you hit the gym. 

Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. 

For more information visit jesshutchensfit.com 

Circuit #1: 

Barbell Squats 

followed by Jump 

Squats 

Barbell Squats 

Start with the bar 

on the upper part of 

your back and standing 

with your feet 

shoulder-width apart. 

Slowly squat down 

by keeping your 

knees apart and moving 

your hips back 

as if sitting down 

on a chair. Squat 

down until your hips 

are lower than your 

knees, making sure 

to not let your knees 

cave in. Squat back 

up to starting position 

with your chest up 

and hips coming back 

to neutral, not thrusting 

forward. Deep 

breath in on the way 

down and exhaling on 

the way up. 

Jump Squats 

Start with feet 


Squat down, swinging 

arms back as 

you lower your body. 

Propel yourself up 

into the air back in 

starting position, with 

arms raised above 

your head. Land back 

into the squat position, 

carefully distributing 

weight evenly 

onto feet and not just 

on toes. Go as fast 

as you can. 

Circuit #2: 

Barbell Deadlifts 

followed by 

Burpees 

Barbell Deadlifts 

Start with your feet 

slightly under the barbell 

and legs almost 


Next, bend over and 

grab the barbell with 

an overhand grip that 

is shoulder-width 

apart, keeping a huge 

focus on making sure 

your back is completely 

straight and 

not rounded. Hinge 

forward by bending 

your knees so that 

your shins are touching 

the barbell. Next 

you will hinge back 

up, lifting your chest 

and straightening 

your back. Slowly 

lower back down, 

keeping your back 

straight, and repeating 

the movement. 

Exhale on the way 

up, inhale on the way 

down. 

Burpees 

Start by standing with 

your feet shoulderwidth 

apart and having 

your arms down 

at your sides. Bend 

your knees down 

and reach forward to 

place your hands on 

the ground. Kick your 

legs back so that your 

body is straight, and 

lower your body into 

a pushup position by 

bending your elbows 

and lowering your 

trunk. Push back up 

and straighten arms, 

bring legs forward, 

and go back to starting 

position. Go as 

fast as you can. 

Circuit #3: 

Barbell Hip 

Thrusts 

Sit down and roll 

the barbell over your 

hips, then bring your 

feet back toward 

your body and keep 

legs shoulder-width 

apart. Plant feet firmly 

on ground. Raise 

your back so that the 

bottom of your shoulder 

blades are on the 

bench. Keep your 

head facing forward 

at all times, tucking 

your chin down and 

not letting head fall 

back. Raise your hips 

so that you are at 90 

degrees, and focus 

on tilting your pelvis 

back and squeezing 

your glutes at the 

top. Slowly lower. Be 

sure to exhale on the 

way up and inhale on 

the way down. 


For this workout, you will 

need a barbell and plates, a 

cushion, and a free interval 

timer app on your phone (or 

a wall clock). Complete these 

three circuits three times 

through. Do 30 seconds fast 

for the high interval and 10 

seconds rest for slow interval. 


alance 

/ by Bradley Nelson 

Veteran holistic physician 

Dr. Bradley Nelson 

(D.C., ret) is one of 

the world’s foremost 

experts on natural 

methods of achieving 

wellness. He has trained 

thousands of certified 

practitioners worldwide 

to help people 

overcome physical and 

emotional discomfort 

by releasing their 

emotional baggage. 

His best-selling book 

“The Emotion Code” 

provides step-by-step 

instructions for working 

with the body’s energy 

healing power. A newly 

revised and expanded 

edition of “The Emotion 

Code” is now available 

(May 2019, St. Martin’s 

Press). For more 

information and a free 

Emotion Code Starter 

Kit, visit www.emotioncodegift.com. 

People Pleasing 

Problems 

How to say “no” and avoid overcommitting 

Do you have a hard time saying no to certain people or in certain situations? Do you 

stress yourself out because you say yes too often and take on more than you know you 

should? If so, you might have an issue with people pleasing. 

People pleasing is usually driven by good intentions. You want to be nice. You sincerely 

want to help. You don’t want to be perceived as selfish, unhelpful, or incapable. 

Or maybe you feel that saying no will lead to a confrontation you don’t want. 

Whatever your reasons for people pleasing, it can lead to you feeling overwhelmed 

or neglecting your own needs. If that’s the case, you may need to learn some diplomatic 

ways of saying no. 

Often, the obstacle that stands between you and a polite refusal could be as simple 

as getting the words out or knowing how to respond. With that in mind, here are some 

ways to politely say no: 


1. Keep it simple 

You can be direct and still be polite. Say 

something like, “I really appreciate you 

thinking of me, but I’ve really got too much 

on my plate to take on something else.” 

Or you can try, “Thanks for the invitation, 

but I’m afraid I’m already booked.” Keep 

in mind that you haven’t done anything 

wrong, and there is no need to apologize. 

You’re simply opting out for your own 

good, and learning how to say no to things. 

2. Defer until later 

If you really want to agree to what is 

being asked, or if you simply don’t know 

what to say in the moment, you can buy 

yourself some response time by saying, “I 

really need to check my workload and get 

back to you.” Then you can think it over, 

examine your priorities, or think of a way 

to diplomatically decline if that’s what you 

want to do. 

3. Be honest 

If you’re being asked to do something 

you simply don’t want to do, you might 

try something like, “I’m glad you invited 

me, but that doesn’t really line up with my 

goals right now.” If you want to say no to a 

date or other social activity, try something 

like, “I’m flattered, but to be honest, I think 

we shouldn’t complicate our friendship by 

dating.” Or you could be more frank and 

tell them you don’t want to give them the 

wrong impression of your feelings or preferences 

by saying yes to a date or social 

activity. If the other person is a good friend 

or family member, you could even explain 

that you’ve been working on your ability to 

say no, and that doing so is really for your 

own emotional or mental benefit. If they 

love you, they’ll probably understand. 

In learning how to say no, remember 

that you’re simply turning down a request, 

not rejecting a person. You might love and 

respect the person making the request, 

but don’t let that make you feel obligated. 

Chances are, they’ll completely understand 

— especially if you’re gracious and reaffirm 

your fondness for them in your response. 

Trapped Emotions 

Sometimes people have trapped emotions, 

or unresolved feelings from difficult and 

traumatic experiences in their past, that 

can make it difficult for them to say no. If 

you have a trapped emotion of guilt over 

something you did not do, for instance, 

this could make you more inclined to 

people pleasing. Other emotions than can 

contribute to this effect include insecurity; 

indecisiveness; feeling that your efforts or 

your love were not received; or pride. 

If you have trouble saying no, practice 

these techniques and resolve any trapped 

emotions. Taking these steps might help 

you learn how to say no and take better 

care of your emotional health. 

SCOTTSDALE 

8752 E. Shea 

(101 & Shea) 

480-991-6432 

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, 

Cigna, Spectera, BlueCross/BlueShield, 

Davis, Heritage, Aetna & More. 

www.RivieraOpticare.com 

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

Our Top Rated Team of Eye Doctors 

Join the Healthitarian Tribe! 

HEALTHY • DELICIOUS • GLUTEN-FREE 

ALLERGY-FRIENDLY • VEGAN/VEGETARIAN 

Arrowhead • Scottsdale • Tempe • Paradise Valley • Sedona 

Non- 

GMO Gluten- 

Vegetarian 

Free Vegan/ 


Collagen Craze 

The powerhouse ingredient taking the 

nutrition world by storm 

nutrition 

/ by Karey Northington 

Where did the collagen consumption trend begin? For centuries, the Chinese 

culture has been consuming food rich in collagen touting its health benefits 

with minimal risk. Chinese women would eat foods like pig’s feet and shark 

fins to garner the anti-aging benefits and attempt to reduce joint pain. 

Collagen swept the United States in the 1980s in the form of injectable 

filler to smooth lines and replace lost volume in the face. It did not remain 

popular due to its lackluster lasting effect and higher than desirable allergy 

rate. Recently, there has been a surge in focusing on the “inside out” 

approach. Although there has not been a vast amount of study done on the 

topic, the small body of evidence in favor of increasing daily amounts exists 

– and is growing. 

Karey Northington is 

an RN and nutritionist 

turned serial entrepreneur. 

She is the owner 

of Karey Northington 

Fitness, Northington 

Fitness and Nutrition, 

PROTEINHOUSE 

Gilbert, and STRONGER 

boot camps. Karey is a 

fitness cover model and 

2-time pro-card winner. 

She is passionate about 

transforming lives from 

the inside out. 

Gelatin powder can be 

a collagen boost in your 

morning smoothie 


The Facts 

Collagen makes 

up 75% of the dry 

weight of our skin 

and is built from 

amino acids hydroxyproline, 

proline, and 

glycine. As it ages, 

the human body 

breaks down collagen 

faster than it 

can replenish it. The 

attempts to apply 

collagen topically or 

inject it did not seem 

to have the potential 

long-term benefits 

that regular doses 

of collagen in our 

diets could yield. The 

product is broken 

down in digestion, 

so research is still 

determining if this 

produces the desired 

positive effects of 

the collagen naturally 

produced in our bodies 

or topically – that 

would bypass digestion. 

Yet, studies have 

shown that those 

who have consumed 

5 to 8 milligrams 

of collagen per day 

showed more collagen 

in testing in 

comparison to their 

non-collagen consuming 

counterparts. 

Research has 

shown that collagen 

can help with 

the following: 

Skin elasticity 

and tone, as well 

as hydration in a 

recent study and 

also helped wounds 

heal nearly twice as 

quickly as those who 

were not taking the 

additional collagen. 

Joint damage repair 

and aches and pains 

related to arthritis, 

likely caused by the 

additional accumulation 

of collagen in 

tissues that catalyzes 

the further production 

of collagen by 

our body. 

Improved heart 

health as collagen 

provides additional 

structure to arteries 

and prevents them 

from becoming 

weak and fragile. 

HDL, the good (or 

“happy”) cholesterol, 

increased by an average 

of 6%. 

Muscle preservation 

leads to better resting 

metabolism and 

strength as we age. 

There was also evidence 

of increased 

muscle gains in 

those who exercised 

for 12 weeks while 

taking 15 grams of 

collagen each day in 

comparison to those 

who followed the 

same training program 

sans collagen. 

Although in the early 

evidential stages, and 

some of the “how” 

details remaining, the 

numerous benefits 

found point in the 

direction that this 

nutrition tip will be 

here for the long 

haul. Here are three 

ways to increase 

your collagen protein 

intake. 

Food 

Food is always the 

first choice before 

supplementation. 

The best way to 

up your intake of 

collagen protein is 

by making broth at 

home using bones 

from chicken, fish, 

or beef. You’ll want 

to be picky, though, 

when using bones 

and choose cagefree, 

antibiotic-free, 

free-range animals 

since contaminants 

can live in these 

animal parts, such 

as heavy metals. 

Unlike typical stock, 

this broth will often 

have to simmer for 

24 hours or more. 

Another great choice 

is gelatin, which will 

bring out your inner 

child and boost your 

collagen! 

Amino Acids 

Getting an array 

of amino acids is 

necessary, especially 

for vegan and 

vegetarian diets. 

Collagen is high in 16 

amino acids including 

hydroxyproline, 

which is not found 

in other protein 

sources. It does 

When using bones, choose cage-free, antibiotic-free, 

free-range animals since contaminants can live in these 

animal parts, such as heavy metals. 

lack tryptophan (one 

of the six essential 

amino acids), though, 

which is why it 

works best in conjunction 

with other 

protein sources. 

Be sure to also get 

enough vitamin C, 

which regulates the 

synthesis of collagen. 

This can be achieved 

by stocking up on citrus 

fruits, potatoes, 

broccoli, Brussels 

sprouts, and bell peppers. 

Supplements 

Supplementation 

is also an option, 

and now there is a 

bevy of tasty ways 

to ingest collagen, 

including flavored 

coffee creamers, 

powders, and 

chews. Be sure that 

the supplement is 

produced using the 

same tips as the 

livestock above: freerange, 

cage-free, 

and antibiotic-free to 

avoid the potential 

contaminants. 


soul 

Sentimental 

Snacking 

Arizona-based, 

family-owned and 

-operated U.S. Egg 

is all about “good 

food, real people.” 

Now, the breakfast 

and lunch destination 

is delivering 

that message to 

customers in a new 

way as the eatery’s 

popular Protein 

Pancakes have been 

transformed into 

a Protein Pancake 

Bar. The secret family 

pancake recipe 

has been adapted 

into a portable, 

nutrient-rich snack/ 

meal replacement. 

Made with non- 

GMO ingredients, 

each bar contains 20 

grams of protein and 

a blend of blueberries, 

almonds and 

cinnamon, providing 

a sweet and nutty 

flavor. The bars are 

high in fiber, keto and 

paleo compliant, and 

gluten-free. The bars, 

which are available 

for purchase at all six 

U.S. Egg Valley locations, 

contain no artificial 

colors or flavors 

and only 5 grams of 

sugar per serving. 

The Protein Pancake 

Bars have a shelf life 

of six months and 

retail for $3 each. 

www.useggrestaurants.com. 

Wellness 

Writings 

Local Juicery, with locations in Sedona and Flagstaff, is an 

organic cafe and wellness destination founded by Sedona-based 

husband-and-wife duo Mike and Summer Sanders. The cafe serves 

up superfood-infused smoothies, juices and tonics as well as an 

array of toasts, breakfast bowls, salads and grab-and-go-snacks. 

Summer recently released her second book, Love Your Body, 

Feed Your Soul: Self-care rituals and recipes for your inner goddess. 

In the pages, Summer talks about sacred beauty, healthful cuisine 

and conscious rituals. Topics range from beauty, hormones and 

cleansing, to motherhood and meditation, with Summer’s goal to 

help readers transform from the inside out. Readers can find recipes 

for natural masks, scrubs, hair treatments, healing tonics and 

smoothies. There’s also tips for seasonal cleansing and natural remedies, 

mantras and meditations, food to make you feel radiant, information 

on intuitive eating and cycle syncing, and self-care checklists 

and simple rituals. To learn more about the book, visit www.amazon. 

com; for more on Local Juicery, visit www.localjuicery.com. 

Daily Ginger Dose 

Reed’s, Inc., known 

for all-natural craft 

sodas and ginger 

candy, recently 

launched Reed’s 

Wellness Ginger 

Shots. The on-thego 

shots offer a 

delicious, convenient 

way to obtain the 

benefits of fresh, 

organic ginger. The 

new line features 

two varieties 

including Daily 

Ginger, which is a 

caffeine-free and 

shelf-stable ginger 

shot packed with 

3,000 milligrams 

of organic pressed 

ginger that naturally 

energizes through 

ginger’s circulatory 

boosting properties. 

The second option, 

Ginger Energize, is 

a caffeinated blend 

containing 3,000 

milligrams of fresh 

ginger and 100 

milligrams of natural 

caffeine from green 

coffee beans and 

guarana to help 

you meet the daily 

demands and get a 

clean energy boost. 

Both are available 

in store at Sprouts 

locations and retail 

for $2.99 each or $35 

per 12-pack. They 

can also be found 

online at www. 

drinkreeds.com. 


Veggie Noodle Stir 

Fry Recipe 

Recipe courtesy of Pita Jungle, 

www.pitajungle.com. 

Serving size: 3 to 4 servings 

AROMATICS: 

½ tbsp minced 

garlic 

½ tbsp minced 

ginger 

1 tbsp finely diced 

onions 

VEGGIES: 

1 cup broccoli 

florets 

1 cup cauliflower 

florets 

2 ounces carrots 

(julienne) 

2 ounces zucchini 

(slices) 

Shirataki noodles 

(24 oz) or linguini 

SAUCES: 

1 tbsp sriracha 

1 tbsp soy Sauce 

1 tbsp rice vinegar 

1 tsp fish sauce 

(optional) 

GARNISH: 

10 mint leaves 

(chiffonade) 

¼ cup of cilantro 

leaves 

½ cup of pea 

sprouts 

3 tbsp olive oil 

Salt and pepper to 

taste 

All Mixt Up 

This month, Mixt will open in the new wing of Scottsdale Quarter. The farmfresh, 

fast-casual eatery will bring an elevated take on salads, colorful grain 

bowls, sandwiches and protein-packed customizable plates. This will mark 

the 16th location from the California-based eatery, which specializes in farmto-table, 

from-scratch dishes made in-house with locally sourced ingredients. 

Guests will have the opportunity to pick from pre-designed salads, or create 

their own. Mixt will offer a variety of kombucha flavors on tap as well as housemade 

iced teas and lemonades, and local craft beer and boutique, small label 

wines. Another draw will be the Salad Valet concept, where diners can place an 

order online or via the restaurant’s app and pull up outside of Mixt Scottsdale 

in a dedicated pickup zone to have their meal delivered to their car. Bonus: the 

“Salet” will offer an optional spa mist for drivers’ faces and a fresh, chilled 

piece of fruit to complete their wellness experience. www.mixt.com. 

In a large saute pan, heat up olive oil. Start 

browning the veggies (add salt and pepper 

as needed). Add the aromatics and let sweat, 

add the sauces and deglaze with the sauces. 

Toss in the noodles and mix well. To Serve: 

plate in a bowl and add garnish. Enjoy! 

Holistic Happy Hour 

Derived from hemp plants, CBD is known for its variety 

of therapeutic benefits including a subtle, relaxing effect 

on the body, similar to meditating. It’s been making huge 

waves in the health and wellness industry and now it’s 

taking over cocktails, too. Sushi Roku at W Scottsdale 

recently introduced The Green Fairy, a specialty cocktail 

featuring bourbon, absinthe, rhubarb, lime, mint, and 

CBD oil by CBD f x. Guests are now also able to infuse 

any mocktail at Sushi Roku with CBD for an extra $5. 

www.sushiroku.com. 


life 

Vinyasa & Vino 

Mountain Shadows 

will kick off its twopart 

Weekend Wine 

Down series on 

March 8, with the 

second event taking 

place April 19. 

Beginning at 9 a.m. 

yogis and wine lovers 

alike are invited 

to “wine down” their 

weekend with a yoga 

experience and tasting. 

Both morning 

events will kick off 

with a one-hour yoga 

flow on the resort’s 

Camelback Overlook 

rooftop deck, showcasing 

unparalleled 

views of Camelback 

Mountain. After 

class, enjoy a springthemed 

wine tasting 

with Mountain 

Shadows in-house 

wine expert, Jim 

Gallen. Guest are 

then invited to head 

to The Citizens Club 

and relax by the 

pool. Classes are 

B.Y.O.M. – bring your 

own mat. $45. www. 

mountainshadows. 

com. 

Prestige Pampering 

The Phoenician Spa, which opened in March 2018, recently received the coveted 

2020 Forbes Five Star Award. The Five Star Rating is based on hundreds of criteria, 

presented for extraordinary facilities, design and service and Phoenician Spa is 

one of just 24 spas worldwide receiving the honor for the first time, and one of 

85 overall. The three-story, 37,000-square-foot spa features a rooftop pool, Drybar, 

24 treatment rooms, a couple’s Tranquility Suite, a post-therapy Quiet Relaxation 

Room, locker rooms with a hot tub, a steam room and a sauna, a fitness center, a 

movement studio, a nail salon and a retail boutique. www.thephoenician.com. 

Fore Females 

On March 16 to 22, the LGPA Founders Cup will return to Phoenix to celebrate its 10th anniversary 

at the Wildfire Golf Club at JW Marriot Desert Ridge Resort & Spa. The tournament, 

which is the only LPGA event in Arizona, will feature a full field of top female golfers who will 

compete for a $1.5 million prize. This year, the event will debut a food truck fest, the Founders 

Museum with memorabilia from the oldest women’s sporting organization, which is celebrating 

its 70th anniversary in 2020, and much more to celebrate the past decade. Attendees can expect 

to see local, national and international sensations such as world No. 1 defending champion Jin 

Young Ko, and major champion Valley residents Cristie Kerr and Anna Nordqvist, who is an 

eight-time LPGA winner. The tournament will kick off with the Official Pro-Am on March 18 

from 7 a.m. to 6:30 p.m. There will be Tournament Play taking place March 19 to 22 from 7 a.m. 

to 6:30 p.m. Single-day grounds tickets begin at $25 plus tax. www.thefounderslgpa.com. 


Active App 

This fitness and recreation mobile app, 

founded in 2017, recently made its way 

to the Phoenix market. Freeplay offers 

an all-access gym pass, connecting local 

gyms and fitness centers with groups of 

people who want variety, flexibility and 

social interaction. The tap-and-go experience 

currently has more than 85 fitness 

partner locations throughout the Valley, 

including studios that offer boxing, barre, 

Pilates, yoga, trampoline aerobics, HIIT, 

CrossFit, ninja workouts, group fitness, 

and more. Notable partners in the area 

include, BODI, Hub Fitness, AZ on the 

Rocks, Pound Gym, Octane CrossFit, 

Anytime Fitness, and Jabz Boxing, to 

name a few. www.freeplayapp.com. 

Fun and Games 

Arizona Diamondbacks pitcher Archie 

Bradley will host his annual charity event, 

ArchiePalooza 2.0, on March 15 from 3 

p.m. to 10 p.m. at the OdySea Aquarium 

Desert Courtyard. In addition to seeing 

Bradley, his teammates and other local 

athletes, guests can expect family fun 

and games at the street carnival. There 

will be competitions including axe 

throwing, archery, putt-putt, pop-shot, 

corn hole and more. Additional highlights 

of the all-ages event will include a handful 

of the pitcher’s favorite games, music, 

food from food trucks and beverages 

for purchase, fashion (including a tie-dye 

experience) and all the things he loves 

about Arizona. Proceeds from this year’s 

event will benefit the OdySea Aquarium 

Foundation. Starting at $10. www. 

archiepalooza.com. 


toys, tech & gear 

/ by Gabby Leighton 

Walk This Way 

Necessities for a spring stroll 

Whether you’re powerwalking to break 

a sweat or enjoying a leisurely saunter 

to take in the beautiful weather, you can 

never be too prepared when heading out 

for a walk. Here are a few items to bring 

on your next stroll. 


Bose Frames Alto 

Audio Sunglasses 

Protection for your 

eyes from the sun 

and music at the 

same time – what 

could be better? 

These UV-blocking 

sunglasses let users 

enjoy rich, immersive 

hands-free sound, 

letting you discreetly 

listen to music, 

podcasts and more 

with built-in Bose 

technology. With a 

retro-inspired design, 

the angular frames 

contain speakers 

in the arm of the 

glasses. The speakers 

are enhanced by 

patented acoustic 

chambers, along with 

an integrated microphone 

that connects 

via Bluetooth for 

those wearing them 

to make calls as well 

as integrate with Siri, 

the Google Asistant, 

and the free Bose 

Connect app. $199 

at Nordstrom, www. 

nordstrom.com. 

Bala Bangles 

Classic 1Lb Set 

Bala is a fitness product 

company based 

out of Los Angeles, 

founded in 2018 by 

a husband-and-wife 

team. The fashionforward 

weighted 

bands are carried in 

over 500 retail locations 

worldwide. 

The bangles, which 

come in sets of two, 

are offered in 1- and 

2-pound varieties. 

The bangles, which 

can be used on 

wrists or ankles, are 

made to add comfortable 

resistance to 

any workout, helping 

to burn fat and build 

muscle. They can 

be used for multiple 

workouts, including 

yoga, walking, running, 

Pilates, and 

more. The bangles 

come in a range of 

colors and are a onesize-fits-all 

product. 

$49 at Bala, www. 

shopbala.com. 

Camelbak Flash 

Belt 

Designed for shortdistance 

running or 

fast-paced walking, 

this waist pack has 

a minimalist design 

as to not weigh 

you down, yet has 

enough room for the 

essentials. It features 

a secure zippered 

pocket for items, 

such as a phone, as 

well as an insulated 

17-ouncce Fitness 

Chill bottle. It’s made 

from a breathable 

air mesh for walkers 

to stay both cool 

and comfortable. 

The wasit buckle is 

adjustable for a customized 

and secure 

fit. The unisex product 

comes in black, 

burgundy and teal. 

$40 at Camelbak, 

www.camelbak.com. 

Garmin 

Forerunner 45 

GPS Running 

Smartwatch 

You don’t have to 

be a runner to utilize 

a fitness-focused 

smartwatch. This 

Garmin option has 

a ton of features, 

including the ability 

to monitor your heart 

rate and calories. It 

also monitors your 

stress level and 

provides pace and 

distance information 

during workouts, 

allowing for automatic 

uploads to 

the Garmin Connect 

online community. 

The GPS tracks pace, 

distance and intervals. 

The watch pairs 

to your iPhone and 

Android, allowing 

for music control 

and the ability to get 

text and call notifications. 

Garmin Coach 

provides adaptive 

training plans for 

personalized coaching, 

while the safety 

features allow you to 

send your location to 

emergency contacts. 

$199.99 at Dick’s 

Sporting Goods, 

www.dickssportinggoods.com. 

Don’t think of it as a 

WORKOUT. 

Think of it as 

HAPPY HOUR. 

Now Offering $75/off Enrollment! 

Brooks Women’s 

Ghost 12 Running 

Shoes 

Nothing is worse 

than returning from a 

long walk with a foot 

full of blisters. The 

right shoe can make 

or break a stroll, and 

Brooks is known 

for making shoes 

designed for optimal 

performance. These 

shoes are complete 

with specialty made 

cushioning for comfort 

and durability. 

There’s a soft, secure 

fit thanks to the 

newly engineered 

mesh and 3D Fit Print 

upper. There’s also 

Flex Grooves, put 

in place to optimize 

forefoot flexibility and 

the Segmented Crash 

Pad helps absorb 

shock to cushion 

with every stride. The 

shoes come in a variety 

of colors as well 

as a men’s option. 

$129.99 at Dick’s 

Sporting Goods, 

www.dickssportinggoods.com. 

32687 N Scottsdale Road | 480.575.7505 

7679 E Pinnacle Peak Rd #110 | 480.689.5997 

anytimefitness.com 

*Offer valid with a minimum 12 month membership 

agreement at participating locations only. Training 

sessions to consist of 2-3 members. Terms and conditions 

may vary based on applicable state laws and regulations. 

Monthly dues still apply. Each location is independently 

owned and operated. Expires March 31st, 2020 

©2019 Anytime Fitness, LLC 


crazy 8s 

A huge attraction for locals and tourists 

alike, MLB spring training is taking over 

the Valley this month. Beyond unparalleled 

player access, intimate ballpark experiences 

and an excuse to have a little fun in the 

sun, here are some interesting facts about 

spring training. 

8 Crazy Facts 

About Spring 

Training 

38 ScottsdaleHealth 03/20 

1. Divide and concor. 

Spring training is 

split into two leagues: 

The Cactus League 

(Arizona) and the 

Grapefruit League 

(Florida), with 15 

teams in each state. 

2. Looking back. 

The earliest records 

of spring training, 

previously known 

as barnstorming, is 

believed to be in the 

1890s or earlier. 

3. Sharing is caring. 

Here in Arizona, 

there are 10 “home” 

stadiums, with some 

teams pairing up 

to share facilities. 

The Cubs, Angels, 

Brewers, Athletics, 

and Giants are the 

five teams that have 

their own stadium 

and facilities in the 

Cactus League. 

4. All tied up. Spring 

training games can 

end in a tie. While 

good practice, the 

outcome of spring 

training games don’t 

count toward a 

team’s standing in 

the upcoming regular 

season. 

5. Come one, come 

all. While some say 

that you won’t have 

a chance to see 

superstars at spring 

training games, fans 

may be relieved to 

find out that players 

of all types typically 

make appearances, 

from rookies to 

superstars to veterans. 

6. Ample opportunity. 

Each team plays 

about 28 games during 

spring training. 

7. Strict security. 

Before attending 

a Cactus League 

game, check the 

guidelines of what 

you can and cannot 

bring as items like 

backpacks, hardsided 

coolers and 

plastic-framed stadium 

seats are not 

permitted. 

8. Arizona or bust. 

Six teams – the 

Angels, Brewers, 

Mariners, Padres, 

Rockies and Arizona 

Diamondbacks 

– have never held 

spring training in 

Florida.

THE EFFECTIVE 

MEDICAL MASSAGE: 

MYOFASCIAL THERAPY 

Dr. Bryan Geier talks a new 

treatment for pain management 

Wouldn’t it be great if you could treat the 

majority of all pain related symptoms with a 

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

Chiropractor, my education and training was 

focused on relieving pain by influencing the 

nervous system through the use of spinal 

manipulation. However, in my practice I intently 

focus on the myo, which is the Latin term for 

muscles and connective tissue called fascia. 

Here in lies the term Myofascial therapy. When 

treating pain, I chose to focus on the myofascia 

of the body because this is the most important 

component to influencing the Central Nervous 

System to decrease pain, specifically honing in 

on treating this pain by taking an alternative, 

non-invasive approach. Unfortunately, 

myofascial therapy receives little attention as 

a major source of pain and is seldom taught 

in modern medical school training. Even 

more unfortunate is the lack of insurance 

reimbursement for this important therapy. So, 

let’s dig into the topic a little deeper. 

running through, around and crisscrossing 

every inch of your body including muscle, 

organs, blood vessels, nerves, spinal cord, 

brain and skin. The central nervous system 

receives its greatest amount of sensory nerves 

from myofascial tissue. This means that the 

fascia is as important or more important than 

muscle in sensory input delivery. The key to 

this statement is that your myofascia becomes 

the byproduct of your environment without 

you even realizing it. It experiences stress, 

memorizes chronic poor posture, feels the 

weight of your head sitting at the computer all 

day, and permanently holds onto old untreated 

injuries. As a result of never ending signaling to 

the brain, the body develops symptoms like pain 

and endocrine dysfunction like adrenal fatigue, 

dysfunctional mood and brain fog, to name a 

few. If the fascia controls the information that 

can influence the brain, then this is the first 

step to calming down the body’s pain response 

and also improving overall global body function. 

THE SCIENCE BEHIND PAIN AND MYOFASCIA 

The muscular system is the largest sensory 

organ. Approximately 50 percent of your 

body weight is made up of about 400 skeletal 

muscles. Your fascia is actually one giant 

interconnected web of connective tissue 

WHAT IS MYOFASCIAL THERAPY? 

It is a deep tissue treatment involving the 

breakdown of fascial adhesions known as 

trigger points. These trigger points ultimately 

create a permanently shortened muscle, 

resulting in pain and muscle dysfunction 

and, in turn, weakness and uncoordinated 

movements. Myofascial therapy can be 

performed in many ways including by a 

practitioner’s hands, using tools that break 

down adhesions and stretching. This therapy 

proves to be a very efficient and effective 

therapy for pain management, improving 

athletic performance and reducing cellulite. 

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!

y Elizabeth Liberatore / photo by Claudia Johnstone 

/ makeup and hair by Robyn Broom / clothing from Bilbo 

Sportswear / tan by Rossa Self Tanning 

Jenna Homsey of GoFigure Training talks family inspiration, 

mental fitness, and the world of bodybuilding 

Twenty-six-year-old Arizona native Jenna Homsey cares 

deeply about two things: her family and fitness. Her family, 

in addition to her boyfriend, supports her in all that she 

does as a fitness model and trainer, bodybuilder and owner 

of GoFigure Training. And admittedly, they were the 

driving forces that inspired her to live a healthy life from 

the get-go and pursue fitness professionally. 



But First, Fitness 

Homsey was the hyperactive one among her siblings. In an 

effort to get a little extra attention, even if it was bad attention, 

growing up in a full house, she climbed on everything and ran 

around her Phoenix home stirring up trouble. 

“You’d even see me taking off with your car down the street 

if you weren’t careful, which I am guilty of doing once when I 

was younger,” she says. 

Homsey’s mother wanted to sign her up for wrestling in 

middle school as an outlet to release her energy, but Homsey 

refused. Instead, she followed in the footsteps of her older 

sister, Megan, who was a cheerleader. Homsey cheered from 

seventh grade to the end of her junior year at Northern Arizona 

University, where she studied criminology and criminal justice 

and sociology. 

“I didn’t know what I wanted to do when I was in college; 

I just knew I wanted to help people,” she says. “A lot of the psychology 

I learned was to understand more about how to help my 

older brother, Alex, who at the time was diagnosed with bipolar 

disorder and schizophrenia.” 

College is also where Homsey’s passion for fitness really 

emerged. She was eating healthier and learning how to work 

out in the gym during her junior year. She knew she felt good 

but didn’t realize how much her body composition was changing 

until her older sister sent her a before and after photo she put 

together. 

“I couldn’t believe the changes I saw,” she says. “This is 

a huge reason why I always encourage my clients now to take 

progress photos and how important that first before picture is, 

even if you don’t want to share it with anyone right away. You 

see yourself in the mirror every day, so it’s hard to notice just 

how much you are changing.” 

After graduating, Homsey worked at a local kickboxing 

studio and trained a small group of clients at other Valley gyms. 

Her clients saw results in mere months after training with her. 

She eventually quit her job at the studio to pursue owning her 

own business. 

Training it Forward 

In 2018, Homsey and her friend from college established 

GoFigure Training — a wellness company that helps women 

and men of all ages implement habits to achieve a sustainable, 

healthier lifestyle, both physically and mentally. Last year, 

Homsey became the sole owner of GoFigure Training. 

Her clientele mainly consists of women ranging in ages 20 

to 50. Homsey offers in-person training (one-on-one and in small 

groups) at Die Hard Gym and Fitness and EvoFit Surprise. She 

also coaches clients online and offers six-week challenges with 

full training programs, nutrition guides, cash prizes for the 

best transformation and sponsor giveaways. Her next challenge 

starts April 20. 

“I make sure to check in with all my clients, both in person 

and online, weekly and monthly to hold them accountable and 

make any necessary adjustments,” she says. 

/ Photo by Fable Photo and Video 

Aside from her online clients, Homsey has a large community 

of followers on Instagram (@jennagofigure). She uses 

her account to promote her business, but also to provide free 

workouts, healthy recipes and daily inspiration. 

“My followers are so supportive. Whether they’re a client, 

fan or supporter, I love hearing their stories of how following 

me has helped them get into fitness, work harder or get back 

into training,” she says. 

Fitness is so much more than helping someone make a 

physical change for Homsey – it’s just as much, if not more, 

about experiencing her clients’ overall well-being improve. From 

their increased confidence and energy levels to their reduced 

anxiety and depression, Homsey says fitness aids in transforming 

the mind for the better. 

“When I started my own fitness journey, it wasn’t the physical 

appearance that I fell in love with — it was the way it made 

me feel on the inside,” she says. “I felt more powerful, strong, 

full of energy, confident, sexy and positive. Watching my clients 

feel this way, too, is what makes me smile every day.” 


Success on Stage 

This personal trainer is also a nationally qualified bodybuilder. 

Since taking up bodybuilding three years ago, Homsey has competed 

in three shows and taken home two overall figure titles. 

She is currently training for her fourth national show, taking 

place this year, where she hopes to earn her Pro Card. 

Homsey was inspired to pursue bodybuilding, and get more 

serious about fitness in general, because of her older brother, 

Alex, who unfortunately took his own life three years ago. Her 

brother was small for his age growing up, which negatively 

impacted his self-esteem. In high school, he started working out, 

lifting and eating to bulk up. His confidence took a 180-degree 

turn. Homsey admired her big bro’s tenacity to change how he 

looked and felt and decided to follow suit. 

“Alex was everything to me. I saw the confidence [working 

out] gave him after he got stronger and changed his physique 

on his own. After building a body I was proud of, people kept 

coming up to me at the gym asking if I competed — I had no 

idea what they were talking about at that time,” she says. “So, 

I looked into it and thought it would be something I might 

like. Now, I have an extreme passion for bodybuilding and 

competing, and I have Alex to thank for that.” 

It took years of blood, sweat and tears — plus turning her 

back on her No. 1 love, donuts, while training for competitions 

— for Homsey to get the fit physique she has now. Looking and, 

more importantly, feeling great about herself, she models for 

brands like Bilbo Sportswear and Threaded Apparel. She has 

also modeled for gyms like EOS Fitness and EvoFit Surprise as 

well as gym products like SwoleStrap. 

“I enjoy the freedom and the confidence modeling brings 

out in me. When you put years into something, you should be 

able to be proud of the work you put in,” she says. 

Homsey and Luis Flores, her boyfriend who is also a 

personal trainer and bodybuilder, will be offering free posing 

classes for male and female bodybuilding competitors. Starting 

in April, they will take place biweekly at EvoFit Surprise. 

When Homsey isn’t in the gym or helping her clients 

online, she’s working on her own fitness journey and spending 

time with her family. 

“I am very close with my parents and sisters and love to 

spend time with them whenever possible,” she says. 

To learn more visit www.gofiguretraining.com. 

/ Photo by Fable Photo and Video 


Ariel Schwartz and Jackie Parks of The Workshop Pilates are focused on building a community 

and helping clients connect through movement 

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


Ariel Schwartz and Jackie Parks are a match made in exercise heaven. The two, who first met while working at a Pilates 

studio, joined forces after completing their comprehensive certifications to use movement to heal and unify the community 

through their recently opened studio, The Workshop Pilates. 

A LONG JOURNEY 

While both Schwartz and Parks are certified 

Pilates instructors, each also contributes 

additional unique talents to the co-owned 

venture. Parks brings her inimitable creative 

flair and passion for working with individual 

students while Schwartz utilizes her bubbly 

personality during group workouts and her 

accounting degree behind the scenes. 

Part of what makes The Workshop 

Pilates, which is located in McCmormick 

Ranch, stand out is that both Parks and 

Schwartz have had diverse personal journeys 

that brought them to where they are today. 

Parks was working as a graphic designer 

and videographer in Seattle, Washington, 

when she began to practice yoga. A crosscountry 

move to New York City gave her the 

opportunity to restart her career as a fitness 

instructor and upon discovering Pilates, she 

hasn’t looked back. 

Originally from New Jersey, Schwartz 

graduated from University of Arizona then 

had a fast-paced career in internal risk and 

business risk accounting. Her job took her 

around the world, including a three-year stint 

in Melbourne, Australia, where she began to 

take Pilates classes to socialize. She soon 

found herself addicted to the core-strengthening 

workout. 

The road to opening the doors to 

The Workshop took over a year and a half. 

Schwartz and Parks wanted to avoid the 

complications that come with external investment, 

leading them to seek funding through 

the Small Business Administration. As they 

quickly learned, working through the federal 

government brings its own set of obstacles, 

forcing the already qualified duo to be extra 

detail oriented in every step along the way. 

“Most of the discomfort was from 

learning and doing things that we had no 

experience with, so there were a lot of surprises 

that caused us constant stress,” Parks 

says. “On the plus side, going through that 

process taught us that we are truly capable 

of anything we set our minds to.” 

From drafting the business plan to 

securing an appropriate space, the process 

was arduous and isolating and it got to a 

point where it required sheer willpower to 

see it through. 

“Feeling the excitement and support 

of former students, friends, family and the 

community was incredible and kept us going 

through the challenges. Seeing our vision 

come to life and achieving exactly what we 

set out to do was the best feeling,” Schwartz 

says. 

Now that their vision has come to 

fruition, The Workshop Pilates offers a balanced 

schedule of group instruction using 

top-of-the-line equipment, with 50-minute 

group classes ranging in strength, cardio and 

stretching, with their signature Move course 

as highest in demand. They also offer an 

introduction to Pilates class for beginners as 

well as private training sessions, which allow 

students to meet their own individual goals in 

a one-on-one setting. 

COMMUNITY CARE 

Both women balance multiple responsibilities 

beyond owning and running The Workshop 

Pilates. Parks is a mom to Waylon, her 

3-year-old daughter, and Schwartz juggles a 

day job as a human resources compliance 

specialist. Free time is scarce for the pair, yet 

they still manage to grow their business, connect 

with their clients, and find time to fuel 

their passion projects including training other 

Pilates instructors. 

“Pilates teacher training is extremely 

rewarding, seeing other instructors develop 

a passion for instructing others and making 

their own transformations as they progress is 

incredible to watch,” Schwartz says. 

For the two, helping someone on their 

physical fitness journey is important, but it’s 

the community aspect and opportunity for 

mental growth within that draws them to the 

practice. 

“I love helping people connect or reconnect 

with themselves and their bodies,” 

Parks says. 

“One of my favorite parts of owning a 

studio and instructing Pilates is both creating 

connections with people and watching others 

create connections, friendships and community,” 

Schwartz adds. 

The entrepreneurs are furthering their 

community involvement by working with 

Fresh Start Women’s Foundation, a local 

nonprofit, in hopes of making Pilates more 

accessible to people in the Valley. They also 

have plans to host workshops and special 

events in their space. 

Additionally, Parks and Schwartz are 

currently building out the studio’s monthly 

workshop schedule and are prepping the 

first teacher training program, which will take 

place this fall. 

For more information or to sign up for 

classes, visit www.theworkshoppilates.com. 


elating 

/ by Hailey Hyde 

The 

Comparison 

Trap 

Tips to bring the focus back to you 

We all have something we are proud of. Whether it’s making the best 

cookies in the office or holding a headstand for five minutes, we tend to 

feel validated by expanding our skill sets and proving our value to others. 

What about when you’re faced with a skill that’s not yet mastered? The 

first Pinterest recipe or yoga class can be intimidating, but if you spend 

your time focusing on yourself instead of others, those uncomfortable 

goals can be quickly achieved. 

So how do we 

shake this messy 

brain game? It starts 

with a foundation of 

self-love and awareness, 

which can be 

mastered by incorporating 

the principles 

of yoga. Here are a 

some ways to avoid 

comparison. 

Be Aware 

Recognizing a comparison 

habit brings 

you one step closer 

to beating it and taking 

action to redirect 

it. Train your brain to 

redirect your mindset 

toward something 

more positive. 

This could be 

as simple as taking 

a deep breath and 

thinking of something 

positive or 

switching up your 

activity for an hour 

or two. Doing something 

to show yourself 

love can be a 

good way to redirect 

negative thoughts, 

so take advantage of 

some self-care, like 

a few relaxing yoga 

poses or meditation, 

when you’re stuck in 

comparison mode. 

Practice 

Gratitude 

Showing gratitude for 

being present every 

day is important no 

matter where you 

are. Every time you 

compare yourself to 

someone else, say 

aloud three things 

you are grateful for 

instead. A common 

meditation practice, 

this redirects your 

mindset from a selfsabotage 

space and 

allows you to take 

back control of your 

thoughts. 

Unsubscribe 

If that Instagram 

influencer or 

Facebook friend is 

getting to your head, 

utilize the many tools 

of social media to 

remove them from 

your feed. We spend 

an astronomical 

amount of time staring 

at our phone and 

computer screens 

each day. The content 

that we allow 

on these spaces can 

have a huge impact 

on our mental and 

emotional health. 

Focusing on other 

people’s successes 

and comparing your 

life to theirs won’t 

get you any closer to 

achieving your own 

goals. 

Instagram and 

Facebook have features 

that restrict 

content on your feed 

while still remaining 

friends or following 

that person. Utilize 

these features when 

you’re feeling selfdoubt 

or a hinder 

in your self-worth. 

The majority of us 

are only displaying 

our life successes 

on our social media 

platforms. We’re 

not showing the 

pain or struggle that 

came with that success. 

Preserve your 

mental health. Not 

everything you see 

on social media is as 

shiny and glittery as 

it is perceived to be. 

You can also 

“unsubscribe” from 

people in real life 

and focus on your 

boundaries, breath 

and personal goals 

instead. By taking a 

little time to yourself, 

you can clear your 

headspace and refocus 

on yourself. 

Turn It Around 

Comparison can be 

a great motivator 

when used properly. 

Instead of weighing 

your strengths and 

weaknesses against 

another person, use 

that mentality to 

compare yourself to 

the person you were 

yesterday, or six 

months ago. 

If you are 

nervous about 

stepping into your 

first workout class or 

making the perfect 

dinner for your 

friends, shaking off 

comparison bias will 

help you refine your 

approach toward 

new experiences. 

Reach higher for your 

goals because you 

want to see them 

come to fruition, 

not for anyone or 

anything else. We all 

have the power to 

be successful, it is 

simply mindset that 

takes us an extra 

mile. 

Hailey Hyde is the owner at YogaSix Gainey Village and YogaSix Shea. YogaSix offers a broad range of yoga and boot camp style fitness classes. Learn more at 

yogasix.com/gainey-village and yogasix.com/scottsdale-shea. 


eauty 

/ by Maggie Husami, NMD 

Dr. Maggie Husami is 

the medical director for 

Derma Health Skin & 

Laser. Derma Health 

has served over 50,000 

patients at five locations 

in the Phoenix metropolitan 

area. It is ranked as 

a top 1 percent med-spa 

in the nation and is the 

No. 1 provider of dermal 

fillers and Botox in the 

Southwest. Learn more 

at dhiskin.com. 

When you’re stuck in bed fighting a cold 

or flu, the last thing on your mind is to 

keep up with an extensive skin care routine. 

The Centers for Disease Control and 

Prevention estimates at least 6.4 million 

people have caught the flu, making this 

flu season tie for deadliest in the decade – 

and it’s not even over yet. 

Your skin reflects what is happening 

internally. When your body is busy fighting 

off a bug, you may experience a flare 

up, dryness and irritation. If you are sick 

in bed, here are some ways to keep your 

radiant skin in check. 

Sick Day 

Skin Care 

Expert tips to cover up your cold 

Moisturize 

Like Your Life 

Depends On It 

After constantly 

blowing your nose, 

your skin may feel 

dry and raw. To put 

some plumpness 

back into your skin, 

opt for a cream-based 

moisturizer to create 

a hydrating barrier. If 

you need extra moisture, 

layer hydrating 

products onto the 

skin. To keep things 

simple yet effective, 

start with a waterbased 

serum, then a 

moisturizer, and top 

it off with a hydrating 

sleeping mask. This 

way you can get your 

beauty sleep while 

you fight off that bug. 

Add Vitamin C 

Into Your Life 

The first thing most 

people do when they 

feel a tickle in their 

throat is to reach for 

an orange. Increasing 

your vitamin C intake 

to fight off a cold 

or flu is important 

from the inside out. 

You can also add 

vitamin C products 

into your skincare 

routine to bring your 

natural glow back to 

skin dulled by the 

flu. Incorporating a 

vitamin C serum into 

your skin care routine, 

especially when 

you’re sick, helps to 

hydrate, brighten and 

even out redness 

you may encounter 

after going through 

that tissue box. 

Create A 

Healthy Home 

Environment 

To add moisture 

back into your skin 

while getting rid of 

congestion, try putting 

a humidifier next 

to your bed. Add a 

couple drops of eucalyptus 

essential oil in 

the humidifier to help 

get rid of congestion. 

As you breathe in 

the water vapor, it 

will hydrate skin and 

get rid of inflammation. 

You can also 

add some drops of 

essential oil into your 

bath for added healing 

effects. 

Stay Hydrated 

Increasing your water 

intake will help your 

skin and immune 

system get back to 

a normal, healthy 

state very quickly. By 

drinking water, tea 

and electrolytes you 

not only heal your 

body and immune 

system, but you add 

plumpness and elasticity 

back into the 

skin. By drinking hot 

water you can also 

flush out toxins in 

your body from the 

inside out and get rid 

of blemishes. 


Rachell Hall’s 

Permanent Makeup 

MICROBLADING PLUS 

Microblading PLUS 

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

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

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

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

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

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

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

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

• Powder soft eyebrows create the illusion of 

fullness, frame your eyes with the perfect arch, 

and of course save all that time in the morning! 

• Smokey eyeliner, never smears, enhances your 

lash line and eliminates daily tugging at delicate 

eye tissue 

• Custom contoured lips- naturally full and 

blushed lips with contour and colors blended 

just for you! 

• Restores lip fullness without the "duck lip effect" 

and eliminates lipstick bleeding into fine lines 

• Breasthetics, 3-d nipple areola restoration post 

mastectomy 

"My motto is Classic Beauty, 

nothing trendy. Nobody wants 

to look like they had their 

makeup tattooed on! That’s why 

all my signature treatments are 

designed to look soft and natural. 

Remember you can always 

add more! My clients never 

wake up Wednesday morning 

with Saturday night makeup! 

Classy, classic and conservative 

is my specialty look. 

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 

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. 

A Shoo-in 

Can a sneaker actually make you quicker? 

In the past 24 months, distance running has entered a new 

domain, with world records in various categories falling faster 

than a flying giraffe! Most recently, Kenyan athlete Eliud 

Kipchoge, along with the help of dozens of world-class runners 

and a vehicle to draft behind, ran a 26.2-mile marathon distance 

event under the elusive two-hour barrier. It’s a new era, 

and most people are echoing the sentiment of the late 1980s 

Nike commercial featuring Spike Lee and Michael Jordan with 

the timeless catch phrase, ”It’s gotta be the shoes!” 

The claims that these new Nike shoes will make you 4% 

faster has garnered the attention of runners and media alike, 

and what’s next, the latest shoe will make you even faster than 

that. They contain buzzwords and phrases like “revolutionary 

foam” and a carbon “speed-plate” that kicks your running into 

high gear. They’re aggressively marketed as if they’re surely 

must-have essential equipment for the modern runner. It’s up 

to you whether you believe these shoes are fair and worth the 

money, but here are some points to consider before making 

any decision. 

Firstly, it’s fascinating to see the technology evolve and 

$250 shoes in a relatively economical sport isn’t completely 

unreasonable. It’s fun to see Nike take this sub two-hour 

marathon project on, and it’s also fantastic to see the trickle 

down of other running shoe brands hop on the band wagon 

incorporating much of the same innovative technology. At the 

world-class level, yes it’s all helping athletes go further and 

faster than ever before. 

Will these shoes also help you run faster? Likely, but 

it depends – 4% is a lofty hope just for putting on different 

shoes, and that’s coming from someone who owns most every 

set of these new record-breaking slippers. That percentage is 

probably best-case scenario for a speed increase, possibly look 

for them to garner you that last 1 to 2% in a real world setting. 

There’s no question they’re fun to put on and try out, and 

remember that there aren’t too many studies showing that the 

placebo effect isn’t a truly powerful reality within the human 

condition. These shoes certainly don’t singlehandedly have the 

ability to allow a morphological transition from a dachshund to 

an Italian greyhound, but they may give you that edge you’re 

looking for. 

Next time you go to the store, try the latest shoes on with 

an open mind. Don’t be convinced that you need them, or that 

you must make them work if they don’t feel great for you. Not 

every shoe can be uniquely perfect for everyone, as so many 

variables should be taken into account. It’s best to go to a good 

running store like Sole Sports or Road Runner Sports, and try 

on many different shoes before deciding on what pair will help 

you run the quickest. Don’t forget that staying injury free and 

running without pain are far more likely to make you quicker 

than any super foam. Your best chance of purchasing free shoe 

speed in your next pair of runners is by objectively analyzing 

what feels fast and comfortable on your feet. 


event 

/ by David Apeji 

Athena Euler and 

Nicola Nicholson 

Leisa Grgula and 

Inna Pimckard 

Monica Chamberlain 

and Darlene Trogani 

Galentine’s 

Day at the 

Spa at the 

Village 

The Spa at DC Ranch Village hosted 

this evening event, complete 

with mini-treatments, spa vendors 

and fitness classes. Guests 

sipped on wine and Champagne 

and noshed on light bights while 

enjoying luxuries like massages, 

acupuncture and cupping. 

Jessica Epstein and 

Barbara Epstein 

Jennifer 

Vianson 

Amie McGraham 

and Barb Adams 

Tracey McGilvray 

and Susan Spatz 

Cori Crenshaw and 

Debbie Sanford 


Congratulations to

Scottsdale Health March 2020

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

Delete template?

Save as template?