Prescott Healthy Living - VOL. 6, NO. 7

& Fearless

From Fit & Fearless

CHIA SEEDS TO JUMPING JACKS, BE

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

Your first step in living a fit and fearless life is to be bold and treat yourself with kindness. Don’t put yourself down, as in: “Watch this cookie go directly to my hips.” You wouldn’t say something like that to a friend, so don’t say it to yourself.

This edition is all about building yourself from the inside out. Chia seeds come into the picture because they are a great source of protein and can be mixed into so many things. They are on our list for your healthy pantry.

A s for jumping jacks, this exercise provides an all-body workout. Make sure you have a good pair of athletic shoes. For those who sit most of the day, consider hip stretches. These improve circulation, reduce discomfort and, best yet, restore mobility.

And did you know the food you eat and the condition of your skin can go hand in hand? Eat different kinds of berries, lettuce, an heirloom tomato, sweet potatoes and even dark chocolate to get antioxidants good for your skin.

Get your kids started on being fit and fearless by ensuring they have plenty of free play.

Be Well,

Laurie Associate Publisher

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

Julie Turetzky, Director of Marketing Services

Christina Lewandowski, Executive Sales & Marketing Assistant

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Shannon Price, Digital Media Specialist

EDITORIAL

Julie Turetzky, Managing Editor

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Vickie Austin, Staff Writer

OPERATIONS

Terry Scheib, Delivery Manager

Gabrielle Luciano, Distribution Associate

COMMENTS & IDEAS

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LOCAL

HEALTH ENTHUSIASTS

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

Moorea Boardman

Personal Trainer/Owner, YellowLizard Strength, All Athletes Welcome Gym

Moorea Boardman is a strength coach who lives and breathes lifting weights. Managing chronic illness at a young age shaped her lifting journey and instilled a deep passion for helping others. She works with all ages and experience levels.

Ken Lain

Owner, Watters Garden Center

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

Heather Burgoyne Owner, Soar Pilates

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.

Serenity Lord

Owner, L.M.T., Prescott Massage Therapy

Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years of experience as a massage therapist. A Prescott resident since 1984, she’s passionate about bringing health and wellness to our community, including massage, nutrition and exercise.

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

A multi-certified wellness coach, personal trainer and nutrition coach, Cathy Clements understands the difficulty many face wanting to feel healthier over 40. She helps her clients be accountable, shift their mindset and create new habits.

John Murphy

Founder, Make 100 Healthy Foundation & Prescott Food Forest

John Murphy is chairman of the Prescott Commission on WellBeing and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity through nutrition and gardening education. He’s a proud husband, father and real estate agent.

Shelly Crossman DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years. She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.

Elisa Olivier-Nielsen MA, Registered Dietician Nutritionist

Elisa Olivier-Nielsen is a functional nutrition lifestyle practitioner with over 25 years of experience as a registered dietitian nutritionist. It’s her personal mission to develop strategies for her clients that equip them to reclaim their health.

Dr. Cristina Romero-Bosch & Dr. John A. Robinson

Husband/Wife, The Hormone Zone Med Spa

Dr. Cristina Romero-Bosch, NMD, and Dr. John A. Robinson, NMD, known as @TheSexDocs, are the husband-and-wife team behind The Hormone Zone Med Spa, an aesthetic clinic in partnership with The Hormone Zone Scottsdale. They also co-host The Longevity Protocol podcast.

Loree Walden

Marketing Manager, Yavapai Humane Society

Loree Walden has called Prescott home since 2010. As marketing manager at Yavapai Humane Society, she combines her passion for animals and storytelling to help pets find loving homes. Her beloved dog and two cats were adopted from YHS. Photo: Blushing Cactus Photography

Missy Sikora

Executive Director, Yavapai

Family Advocacy Center

Missy Sikora has worked with children and families for more than 35 years. She holds a bachelor’s degree in counseling and human services, a master’s in special education and is a certified public manager. Missy serves on several county, state and national task forces and advisory boards supporting adult and child victims of crime. Photo: Blushing Cactus Photography

Jesse Wasil

Founder & CEO, Summit 4x4 Company

Jesse Wasil, founder and CEO, established Summit 4x4 Company in 2017 to turn his passion for off-roading into a full-time job. Jesse has established himself as a dedicated community member and his business as a local leader for everything adventure.

Jion Sommer

Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

Jion Sommer embarked on a healing journey from MS and lupus that led her to discover her heart's work helping others. Through integration of a healthy diet, meditation and Reiki treatments she found restoration and balance.

Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson, RN, is an aesthetic Injector and founder of Wilson Aesthetics, a retreat where clients get compassionate, dignified and exceptionally professional care. Her practice is grounded in the philosophy that aesthetic procedures should accentuate natural beauty and deliver rejuvenating outcomes.

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

Blayne Soriano owns Ten27 CrossFit & Meals by Blayne Soriano. She carries the following certifications: CrossFit Level 2 (L2), CrossFit Kids (CCF), Olympic Lifting (OLY CERT), Precision Nutrition (PN-L1C) and Active Life Professional (ALPCert). Photo: Kai York

Bailey Zygutis

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.

Movement is a medicine for creating change in a person’s physical, emotional and mental states.

–Caroline Myss

Aymee

Be Bold:

Look to yourself First

by Vickie Austin

Women are taught to be modest, even self-deprecating, when talking about themselves. This can backfire when it comes time to develop healthy self-esteem. That habit trains us to think less of ourselves, which can have a detrimental effect on our psyches as well as our bodies.

BE GENTLE WITH YOURSELF

Tara Parker-Pope, a former columnist for The New York Times, couldn’t agree more. Parker-Pope wrote that the field of self-compassion has exploded since she first began writing about it in 2011. The concept, she wrote, is simple: Treat yourself as kindly as you would treat any of your friends who need support. According to one of her sources, about 75% of people surveyed find it

much easier to be kinder to others than to themselves.

Kristin Neff, an associate professor at the University of Texas at Austin, recommends that those who fall into that habit of berating themselves (like saying, “Watch this cookie go directly to my hips!”) take some time for what she calls a selfcompassion break. Catch yourself before you make yourself the subject of a punchline. Consider that since you are with yourself 24/7, it’s better to treat yourself with kindness if you want to get along.

In a scientific paper, authors David Biber and Rebecca Ellis reported that self-compassion was as effective as any other technique in improving mental health. Their work reviewed research on the effect of self-compassion interventions for those engaged in goal-setting

and monitoring their health behaviors.

BE A MENSCH

Another healthy habit includes helping others. That may sound corny, but there’s hard science to back up that people who volunteer in any capacity that helps others have lower stress hormones and ultimately are healthier. In Yiddish, they call it being a “mensch,” someone with noble character, someone to admire and emulate. Take a look at the evidence. Adam Grant, a well-known awardwinning author and an organizational psychologist at the Wharton School of the University of Pennsylvania, calls generosity “the best anti-anxiety medication available.”

BE PRESENT

One of the biggest robbers of our mental health is our devices, which can often take us away from the people around us. Not only should we be cautious of giving away our time and attention, but we need to notice what’s happening in real time around us.

In another NYT article, author Gretchen Reynolds quotes a study that recommends we take “awe walks,” looking anew at the objects, people and vistas we take for granted every day. The Japanese recommend a practice called “forest bathing,” where we take ourselves into nature to calm our hearts and souls.

Both of these practices also bring in another healthy habit — walking. As annoying as it is, there’s hard data to link our physical activity with greater satisfaction and even reduced risk of disease.

WATTERS TREES ARE BRIGHTER!

Eat, Think, Exercise Well

FOR FIT SKIN

by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

As a dermatology nurse practitioner, I’m often asked which products create glowing skin. While topicals are typically what is requested, I emphasize what is overlooked: exercise, nutrition and mindset.

Exercise boosts circulation, healthy food nourishes from within, and a healthy mindset lowers stress — all of which show up on your skin.

Exercise increases blood flow, delivering oxygen and nutrients to skin cells

while carrying away toxins. Post-workout glow isn’t just a myth. Sweat opens pores and helps purge the skin (just don’t forget to cleanse afterward!).

Physical activity also lowers cortisol — the stress hormone that contributes to breakouts, inflammation and conditions like psoriasis or eczema. Regular exercise promotes better sleep, and nighttime is when your skin shifts into repair mode: producing collagen, renewing cells and reducing puffiness.

Being “fearless” is about more than fitness — it’s a mindset. Less stress means calmer, clearer skin. A positive mindset with less stress supports consistency with self-care. Self-care creates confidence which shows up externally, often more visibly than any serum can. So try on a positive mindset and let your skin glow. There is a particular lifestyle that often comes with being fit — better nutrition, hydration, sun protection, less alcohol and sugar. All of it contributes to

a healthier skin barrier and more youthful appearance. Bottom line? Fitness isn’t just for your physical appearance and overall health — it’s a skin treatment. So go for the glow. Move more. Stress less. Sleep better. Show up boldly. Because when you’re fit and fearless, your skin reflects it. It won't just be healthier — it’ll be radiant.

TIPS:

* Always do a post workout cleanse.

* Incorporate stress reducing practices to lower cortisol.

* Eat for skin health.

* Prioritize sleep.

* Protect your skin because sun damage undoes all the good. Use a broad-spectrum SPF 30+ every single day — yes, even if it’s cloudy.

* Be your individual self and be confident because it shows on your face.

Make 100 Healthy, Yes, you can

BUT IT DOESN’T HAPPEN BY ACCIDENT

by John Murphy, Founder, Make 100 Healthy

I’m driven by a passion to uncover and apply the most effective strategies for living a long, vibrant life. The concept is straightforward: transform good intentions into tangible habits that fuel our well-being.

The phrase “50 is the new 30” sparks curiosity — why can’t 100 be the new 60? Remarkably, some individuals in their 90s and beyond remain active, engaged and purposeful, offering a testament to the human potential for healthy longevity.

What sets these individuals apart, and how can we learn from their approaches? With an unprecedented array of tools at our disposal, including nutrition, exercise, hydration, meditation and innovative therapies, we have the power to enhance our immune system, cellular health and mental clarity.

Given humanity’s capacity to live up to 120 years or more, the science

and market of longevity are rapidly evolving.

Rather than viewing extreme age through a lens of frailty, we can redefine it as an opportunity for continued growth and contribution.

The crucial step is to take action, starting with

small, achievable goals like a daily 30-minute walk.

A s you commit to movement — whether through golf, swimming, yoga or other activities — you’ll experience the profound impact on your overall well-being.

My commitment is to

explore and share cuttingedge insights on nutrition, supplements, exercise and technologies that support a long, productive and fulfilling life.

Making 100 healthy demands intention and action, but the potential reward is boundless.

Reformer Pilates: Strength, Confidence

AND A FEARLESS YOU

by Heather Burgoyne, Owner, Soar Pilates

If you think Pilates is just gentle stretching, think again. Reformer Pilates is a dynamic, muscle-sculpting workout using a springloaded machine to create resistance. That resistance is your secret weapon for building lean muscle, improving posture and increasing overall strength — all without the harsh impact of traditional weight training.

The springs on the reformer challenge your muscles through their full range of motion, activating stabilizers you may not even realize you have.

Because the resistance is adjustable, it meets your body exactly where it is that day. This versatility allows every session to be customized, whether your goal is to refine precision or build strength.

What sets reformer Pilates apart is its joint-friendly design. Unlike high-impact workouts, you won’t pound on your knees, hips or spine. Instead, you’ll strengthen and lengthen your body while protecting it, making it ideal

for anyone recovering from injury, managing joint pain or simply wanting a sustainable way to train for life.

And here’s the best part: the benefits go beyond the physical. As your strength grows, so does your confidence. Each

session leaves you feeling more grounded, more aligned, and ready to tackle whatever life throws at you.

Whether you’ve just discovered the reformer or have been practicing for years, there’s always another layer of strength,

control and confidence to uncover. Keep showing up, keep challenging yourself, and watch your body and mind evolve in ways you never imagined — your journey isn’t just about where you started, it’s about how far you can soar.

photo by Blushing Cactus Photography

IS TO

Become a Survivor To be Fierce

by Missy Sikora, Executive Director, Yavapai Family Advocacy Center

The truest form of being fierce is facing the thing we fear most. For survivors of domestic violence, it is not the verbal, emotional, financial or sometimes physical abuse they fear most; it is the thought of leaving.

For most of us, this doesn’t make sense, but if you have known a person who has gone through this you know there is a conditioning that occurs minute after minute, day after day, year after year, which creates such a sense of self-doubt. Victims no longer believe their own thoughts and experiences.

This process leads to isolation, shame and embarrassment almost impossible to bear.

When a person chooses to become a survivor of domestic violence, they become their own hero, fighting to take back the most basic of human rights which many of us take for granted; the right to feel safe. Safe in their own home, safe in

their own identity, as a person, a caregiver, a loved one and above all else, a person who holds value!

At the Yavapai Family Advocacy Center, we have the privilege to stand alongside and watch as hundreds of people each year from Yavapai County fight the fierce fight to become their own hero. Doing months, sometimes years of hard work to come out the other side, they possess a combination of unwavering strength, resilience in the face of adversity and the courage to live authentically and stand up for their beliefs, Yavapai County is fortunately a community that supports its most vulnerable citizens, recognizes triumphs and shares beauty and grace with agencies and the people they serve. It is a privilege and honor to live and work in such a wonderful community with such a fierce commitment to all.

If you know someone who has gone through this struggle or is going through it now, remind them they are fierce.

ROX Media

BE MINDFUL OF DIFFERENCE BETWEEN

Parents PLAY Fun & Busy

by Vickie Austin

Gone are the days when kids took off on their bikes, directed by their parents to come home when the streetlights come on. “Helicopter parents” became a term for those parents who hover over their children, often filling the family calendar with after-school activities, sports teams and ballet classes.

The discussion of kids being overscheduled has gained some traction, and mental health advocates have jumped in to suggest ways to prevent anxiety and burnout in youngsters.

One mom in particular, a pediatric nurse, posted on Instagram that if parents aren’t allowing time for rest, free play and family meals along with consistent bedtime routines, they may need to reshuffle their schedules. Her point of

view generated a wave of comments, causing Parents magazine to reach out to some experts to learn more.

AVOIDING CHRONIC STRESS

Children in elementary school who are consistently over-scheduled often show up in a doctor’s office with signs of chronic distress, says Zishan Khan, MD, a psychiatric physician. He sees kids coming in with everything from sleep disturbances to stomachaches and weakened immune systems. These same children experience discomfort with any downtime and may feel guilty if they aren’t being “productive.”

WHY FREE PLAY IS ESSENTIAL

When kids can be torn away from their tablets, or

get time away from soccer practice, they engage in games that use their imaginations, building the ability to entertain themselves. Dr. Khan purports that free play engages a child’s brain in a way that contributes to their social, emotional and cognitive development. Children also learn a kind of resilience that allows them to regulate their emotions and collaborate with others.

ONE THING AT A TIME

Trying out one activity at a time is an ideal way for parents to learn what interests their child, avoiding overscheduling and burnout. This also allows kids to express themselves in ways that align with their talents and interests. A kid may shine on the soccer field but doesn’t want to have anything to do with karate

classes, or maybe they take to an art class but avoid the parkour course. Observe their behavior and assess whether the activity is fun or a burden.

And don’t turn into a Mama Rose from "Gypsy" — your dreams of Broadway shouldn’t be dumped on your kids. We all know those dance moms who channel their inner ballerina through their children, subjecting them to hours of rehearsal and grueling practices. If you get kicked out of the bleachers by the referee for yelling too loudly at your son’s or daughter’s soccer coach, you’re probably not doing your kid any favors. Allow them the room to grow, learn what appeals to them and support them without pressure. Give them time to rest, ride their bikes and watch for the streetlights to come on.

Create

Living Walls

FOR BEAUTY AND PRIVACY

by Ken Lain, The Mountain Gardener, Watters Garden Center

Now is the best time to plant a living privacy screen for the maximum growth necessary for seclusion. Evergreen plants “clothe” a landscape, providing a lush green backdrop even when other plants have gone dormant.

ESSENTIAL STEPS

The most important requirement for evergreen trees to thrive is drainage. When planting, blend one shovelful of mulch into every three shovels of native earth to pack around each plant’s roots. Feed new trees with an all-purpose plant food. Cottonseed promotes robust root formation while maintaining good foliage color. Lastly, water your newly planted trees with a water additive that encourages the roots to form a deep, healthy system, helping them establish quickly and thrive.

YOUR GO-TO LIST

Colorado spruce: Very cold-hardy, this spruce has

that perfectly symmetrical Christmas tree shape. It is an excellent choice as a holiday tree or as a semiformal accent in a large yard. It creates a stunning evergreen backdrop against contrasting foliage colors, flowering shrubs or highlighting autumn leaves from other trees and shrubs in the yard.

Pinyon pine: This dense pine is easy to care for and as cold-hardy as any native can be. Its thick green needles are sturdy

and more numerous than those of other pines. Thick and reaching 25 feet tall, it makes the perfect windbreak and an effective shield.

Deodar cedar: This is the largest of the screening plants, growing to over 50 feet tall and 20 feet wide. It is one of the fastest-growing screen plants, with a growth rate of 2 to 3 feet every year. As with most upright evergreens, this cedar can thrive on low water

use, drought conditions and drip irrigation.

Juniper: Hillspire, Blue Point and Wichita are available locally for fall planting. Pick the color and height you like; all grow well in this part of the world.

Arizona Cypress: It grows faster and fills in better than other evergreens. Growing to over 20 feet tall and 12 feet wide in just a few years, you can see why this is the No. 1 choice for a planted screen.

Mellow to Extreme DISCOVER TABLE MESA OFF-ROAD NETWORK:

by Jesse Wasil, Founder & CEO, Summit 4x4 Company

If you’re searching for a slice of Arizona’s Sonoran Desert that blends accessible dirt roads, optional challenges and wideopen spaces, the Table Mesa area delivers. These trails straddle the line between easy-going exploration and hardcore wheeling, making them a strong fit for mixand-match weekend exploring.

TRAIL HIGHLIGHTS AND TERRAIN

MAIN ACCESS:

TABLE MESA ROAD

This broad, often washboarded gravel route serves as the gateway into the trail network. Rated around 3 out of 5 for difficulty, it’s easily approachable in stock SUVs and 4x4s, with serene stretches dotted with cacti and desert vistas. Conditions vary with weather, so drive thoughtfully on washouts or in loose sections.

TRAIL VARIETY, OPTIONS

From the main road, a network of side trails branches off, ranging from mild connector routes to rock-intensive options like the Terminator trails. Some trails wind through cactus-filled desert basins, others challenge you with tight switchbacks over mesa ridges.

SCENIC DESERT CANYONS,

FLORA

Trails wind through classic Sonoran landscapes with saguaro, cholla, prickly pear cactus, and sculpted mesas framing the horizon. One trailhead even features a lone tower standing tall atop its namesake mesa.

DISPERSED CAMPING, STAGING

The Bureau of Land Management (BLM)-managed Little Pan Staging

Area provides a great base camp with primitive spots, restrooms and OHV training grounds. Scattered campsites across the area let you camp under the stars after a day of exploring.

WHY TABLE MESA WORKS FOR MIXED SKILL LEVELS

What makes this area stand out is the flexibility of choices. Want a relaxed scenic drive? Stick to the main road or mild connectors. Feel like testing your rig and skills? Choose a tougher line like the Terminator trails that encourage you to push your limits. And if you’d rather keep it simple, the desert views and campsite options reward you just as much.

TRAIL GUIDANCE ESSENTIALS

Vehicle prep: While stock SUVs can handle the basic roads, a lifted 4x4 with good clearance and lockers is encouraged for the more technical side trails.

Safety tip: Always carry proper recovery gear if venturing onto challenging terrain, and check the weather. Heavy rain can turn those washes and washboards into slick spots fast.

Explore responsibly: Stay on designated routes, pack out all trash and respect the landscape and local regulations.

WRAP-UP

Table Mesa offers a versatile off-road experience just north of Phoenix, from easy dirt cruising to wild trails and memory-making camping spots. With desert panoramas around every turn and options for every vibe, it’s a place that invites you to define your own adventure. Slide in, explore carefully, and let the desert trail guide your weekend.

Photo courtesy of Summit 4x4

Learn Hip Stretches TO

COUNTER EFFECTS OF SITTING ALL DAY

Spending hours at a desk can leave your hips feeling stiff, tight and sore.

Prolonged sitting shortens the hip flexors — the muscles that run from your thighs to your lower back — while weakening glutes and affecting posture. Regular hip stretches can restore mobility, improve circulation and reduce discomfort. Here are options to work into your daily routine.

LOW LUNGE STRETCH (HIP FLEXOR OPENER)

Step your right foot forward into a lunge position, keeping the left knee on the floor. Shift your weight forward slightly while keeping your torso upright, feeling a stretch in the front of your left hip. Hold for 30 seconds; switch sides.

PIGEON POSE

From a plank or downward dog, bring your right knee forward and place it behind your hands, shin angled slightly. Extend the left leg behind you and lower your hips toward the floor. Keep your chest lifted or fold forward for a deeper stretch. This targets the hip rotators and glutes. Hold 30 to 60 seconds per side.

FIGURE-FOUR STRETCH (SEATED OR LYING DOWN)

Cross your right ankle over your left knee, forming a “4” shape. If seated, gently press the right knee downward to open the hip. If lying on your back, pull the left thigh toward

your chest. This releases the outer hip and glute muscles.

BUTTERFLY STRETCH

Sit on the floor, bring the soles of your feet together, let your knees fall outward. Hold your feet with your hands and gently lean forward from your hips, keeping your spine long. This stretch opens the inner thighs and groin while improving hip mobility.

90/90 HIP STRETCH

Sit with your right leg in front, bent at 90 degrees,

and your left leg behind you, also bent at 90 degrees. Keep your torso tall and lean forward over the front leg for a deep hip stretch. This works both external and internal hip rotation. Repeat 2 to 3 times per side.

STANDING QUAD, HIP STRETCH

Stand tall, grab your right ankle and pull your heel toward your glutes while keeping your knees close. Gently press the hips forward to stretch the front of the thigh and hip flexors. Switch sides. Hold 20 to 30 seconds unless otherwise stated.

Fit and Fearless:

THE

JOURNEY WE TAKE TOGETHER

by Loree Walden, Marketing Manager, Yavapai Humane Society

When you hear the words “fit” and “fearless,” you might picture an athlete or a daredevil, ready to take on the world. But at Yavapai Humane Society, we see these two words in a different light. For us, it’s the story of what happens when an animal comes into the shelter scared, unsure and alone and they eventually find their person — and together, they embark on an adventure of healing, trust and love that hopefully lasts a lifetime.

The truth is, not every animal who comes through our doors is “fit.” Some arrive underweight, others overweight, and many carry invisible scars from fear, abandonment or neglect. They may cower at the back of their kennel, unsure if they can ever trust again. Fearless? Not yet. But that’s where you come in.

When you choose to adopt, you’re not just giving a dog or cat a second chance. You’re saying, “We’ll figure this out together.”

You put on your walking shoes, grab a leash (and a poop bag), or scoop up the toy they may have

never learned how to play with, and you begin the process. Step by step, you build something incredible: trust. With trust comes confidence (for both of you).

With confidence comes patience. With patience comes progress. And with progress comes love. With love comes transformation — for both of you.

Fit and fearless isn’t

about perfection. It’s about growth. It’s about showing up, every day, for one another. It’s about two beings who may both have rough edges (we all have them) and smoothing them out together.

I’ve seen this transformation firsthand. A neighbor of mine lived in the same apartment complex for years, but I never once saw her

outside. That changed two years ago when she adopted a dog from Yavapai Humane Society. Now she’s out walking at least twice a day. She’s lost weight, her dog has gotten healthy, and that once-fearful pup now plays joyfully with other dogs in the complex. The changes are undeniable, and they happened because she took a chance on adoption.

YOUR ADULT BODY APPRECIATES THE WONDERS OF

Jumping Jacks

by Vickie Austin

If when you hear the term “jumping jacks” you think of hopscotch and high school gym class, think again. Jumping jacks are a deceptively powerful exercise to provide an all-body workout.

MISTAKES TO AVOID

According to the good folks at WebMD, it’s best to warm up with a brisk walk before launching into your first rep. Choose a flat, even surface and if possible, work out on rubber or grass, both of which absorb shock better than asphalt or cement.

Having good athletic shoes that support your feet is a given, and experts recommend you gradually increase repetitions to prevent overuse. Ignore that “no pain, no gain” saying and listen to your body: if there’s pain, take a break.

LET ME COUNT THE WAYS

You’re probably thinking of the bread-and-butter version of jumping jacks, the one that brings us back to gym class. But there are quite a few ways to adapt jumping jacks so you use various muscle groups while also preventing boredom.

Squat jacks differ, clasping hands together while doing the lower jumping jacks. Rotational jacks include a toe touch with alternate hands, rotating your body one side at a time. Plank jacks ramp up the intensity, jumping from the plank position, and the famous burpee has you move from a floor plank to a jumping position.

A RANGE OF BENEFITS

Again, you wouldn’t think such a simple exercise could cover so much ground. Here are just a few of the benefits:

* Bone density. Doing 10 to 20 jumping jacks daily can help with bone strength, helping prevent issues like osteoporosis and osteoarthritis.

* Flexibility. As we age, we tend to stiffen and jumping jacks help keep us more flexible.

* Fight the fat. With an increase in muscle power comes calorie burn and ultimately loss of fat thanks to an elevated heart rate.

* Plyometric = all over. Jumping jacks involve rapid, explosive movements. The exercise is a combination of eccentric, or lengthening of the muscles, and concentric, or shortening of the muscles into a contraction. Plyometric

jumps improve power and agility, using elastic energy stored in the muscles and tendons.

MORE FROM NIKE

As if those aren’t enough, here are some additional benefits offered by the folks at Nike. Jumping jacks are a scalable exercise. You don’t need any fancy equipment, and you can turn up the intensity or lower your speed, depending on your level of fitness. Changing the tempo can incorporate more power and require more of your body. You can also modify your movements to accommodate any issues or injuries.

Along with an increase in bone density, jumping jacks strengthen the hip muscles key to walking, running, getting out of a chair and picking things up off the floor, and they help with ankle strength.

Barbells Attitude&

Paved the Way TO FITNESS

by Moorea Boardman, Personal Trainer/Owner, YellowLizard Strength, All Athletes Welcome Gym

In keeping with this issue’s theme, fit and fearless might describe me today — but that wasn’t always the case. An early chronic illness diagnosis changed my childhood, setting me on a long road to recovery and redemption. This is my story of how starting over with fitness led me to fearlessness.

At 12 years of age, I loved athletics. I was primarily a runner, drawn to sports and the thrill of competition. But I soon noticed strange health symptoms: low energy, poor focus and rapidly declining stamina. Over two years, my

health spiraled until I was largely bedridden — exhausted, weak and unable to attend school or participate in sports. Heart palpitations and fatigue plagued my existence. At 14, I was diagnosed with POTS (postural orthostatic tachycardia syndrome) and CFS (chronic fatigue syndrome). I also developed osteoporosis due to the prolonged inactivity.

For a young athlete and overachiever, this trio of diagnoses was devastating.

You could say that fear engulfed me during that time. A specialist warned that if POTS symptoms

didn’t improve by my early 20s, I might face them for life. While POTS affects people differently, studies show it can reduce quality of life on par with heart disease or kidney failure. Meanwhile, the osteoporosis diagnosis came with another warning: certain activities were now dangerous. I buried the skateboard I got for Christmas deep in the closet.

But giving up wasn’t an option. Deep down, I was still an athlete — and I couldn’t accept anything less than my best. So, I picked up a barbell and

began strength training. Progress was slow and filled with setbacks, but gradually, my body adapted and grew stronger. My conditioning improved to the point I could enjoy a normal life, most days.

Fast forward 10 years, I was competing in powerlifting. This became both my passion and my career. Today, I coach others in the sport and feel that my life is no longer defined by my diagnosis. I’m not afraid to summit a mountain, get under a heavy barbell or even hop on a skateboard.

One might say I’ve become fearless.

by

photo

Blushing Cactus Photography

Mini-Steppers:

Small Machines, Big Impact—or Just Hype?

Home mini-stepper machines have gained popularity as a compact, affordable way to get more movement without committing to a full-sized cardio machine.

Roughly the size of a shoebox and often paired with resistance bands, these devices mimic stair-climbing and promise a calorie burn from the comfort of your living room.

THE PROS

SPACE-SAVING AND PORTABLE

One of the mini-stepper’s biggest selling points is its footprint. It can fit under a desk, in a closet or next to the couch, making it a realistic option for small apartments or shared spaces.

BUDGET-FRIENDLY

Mini-steppers are often far less expensive than treadmills or ellipticals. Basic models can cost less than $100, making them accessible for those looking to add cardio without a large investment.

LOW-IMPACT CARDIO

The stepping motion is gentle on joints, making mini-steppers a good choice for people with mild knee or hip sensitivities compared to

higher-impact activities like running.

CONVENIENCE FACTOR

Because of their small size, you can use them while watching TV, listening to a podcast or taking a work break. For those who struggle to fit in workouts, that accessibility can help boost daily movement.

MUSCLE ENGAGEMENT

Mini-steppers work the glutes, quads, calves and, with resistance bands, can provide some upper-body activation too.

THE CONS LIMITED RANGE OF MOTION

Compared to a stair climber at the gym, mini-steppers have a shorter stride. This can limit the intensity and muscle engagement, making them less effective for serious endurance or strength goals.

REPETITIVE

STRAIN RISK

While low-impact, the

same stepping motion repeated over time can still cause joint discomfort if posture and alignment aren’t maintained.

DURABILITY CONCERNS

Lower-cost mini-steppers can wear out quickly, especially if used daily. Common issues include squeaking, hydraulic cylinder leaks and reduced resistance.

NOT A COMPLETE WORKOUT

Mini-steppers don’t provide a full range of strength training benefits and may not deliver the same cardiovascular challenge as larger machines. They’re best used as a supplement to a varied workout routine.

CALORIE BURN MAY BE MODEST

While they can help increase daily activity, the calorie expenditure is typically lower than more intense cardio options unless used for extended periods.

Face your TO GET FIT FEAR

by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

Something common I always hear people say is “I’m too intimidated to go to a gym.” It always feels scary to step outside of your comfort zone, but the risk is worth the reward. All the best things are on the other side of your comfort zone, in places, in training, in goals, etc.

This edition we are talking about Fit & Fearless. You have to be fearless in the pursuit of getting healthier. Walking into a new gym feels uncomfortable, but the people, the coaches and community you will gain are worth it.

I recommend finding a

space that’s welcoming, maybe even offers private training to get your foot in the door. Having a supportive environment when it comes to your journey in fitness and nutrition is one of the most powerful ways to succeed.

If you are reading this, it’s your sign to get out of your comfort zone, find a local gym, or explore several to see what fits. Start today on bettering your nutrition, eliminating things in your daily diet and habits that no longer serve you!

Find your space that helps you overcome the fear, and see how your fitness and health can flourish.

LOCAL Events

OCT. 2

Wellness Seminar - Bio-Identical Hormone Replacement Therapy

6:30-7:30 p.m.

Prescott Compounding Pharmacy RSVP: madison@prescottrx.com

OCT. 11

Whiskey Row Marathon

Starts at 6 a.m. Downtown Prescott www.whiskeyrowmarathon.com

NOV. 8

25th Anniversary Celebration 4-7 p.m.

Yavapai Family Advocacy Center www.yfac.org

YOUTH EVENTS & ORGANIZATIONS:

YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org

ONGOING EVENTS:

Dance & Fitness Classes

Elks Theatre www.prescottelkstheatre.com

Jan Alfano Trail parkrun

Saturdays 7:30 a.m.

Jan Alfano Trail www.parkrun.us/janalfanotrail

Monthly Watson Woods Bird Walk 1st Saturday 8 a.m. Peavine Trailhead www.prescottaudubon.org

Nature Niños - Free Family Nature Program 1st Saturday www.facebook.com/natureninosprescott

Prescott Farmers Market

Saturdays in October: 7:30 a.m.-noon Saturdays in November: 9:30 a.m.-12:30 p.m.

Dignity Health, YRMC parking lot www.prescottfarmersmarket.org

Watters Garden Center - Garden Classes Saturdays 9:30 a.m. www.wattersgardencenter.com

Wednesday Wanderings

1st & 3rd Wednesdays

Highlands Center for Natural History www.highlandscenter.org

Yoga & Fitness Classes

J Club at Jasper www.jasperaz.com

OCT/NOV 2025 Fit & Fearless GOALS FOR HEALTH!

TastySkin Antioxidants

JUST A

PRODUCE DEPARTMENT AWAY

by Vickie Austin

You’ve heard all the buzz about antioxidants and why they are so important for our health. There’s also a whole industry built around antioxidants for the skin and without being a boardcertified dermatologist, how can we tell when and how to use them?

Sandy Skotnicki, MD, assistant professor of the University of Toronto department of medicine, does happen to be a boardcertified dermatologist. She says to think of antioxidants as “a sponge that sops up free radicals.” In an interview in SELF magazine, Skotnicki describes those free radicals as oxidative damage, often caused by pollution or UV radiation from the sun. This harms the DNA of our skin cells and destroys the collagen and elastic that keeps our skin fresh and glowing.

WAGING A WAR

Although we can’t avoid free radicals, we can fight the good fight with topical antioxidants that have minimal or no side effects. Vitamin C is known for being a popular antioxidant, brightening dark spots, smoothing facial lines and

providing at least some protection. Those who are acne prone can also benefit from using vitamin C. Test any products you add to your skin care regime before using it to ensure you don’t have an allergy. If you have concerns about irritation, you can use vitamin B3 or niacinamide. Those with rosacea or eczema might opt for niacinamide, which improves the skin barrier function and helps reduce redness and hyperpigmentation. Vitamin E or tocopherol has hydrating properties particularly helpful for anyone with sensitive or dry skin, reducing inflammation. Other products include ferulic acid combined with vitamins C and E and plant-based antioxidants called polyphenols, typically marketed as organic or natural.

THE OLDFASHIONED WAY

Antioxidants don’t just appear in the pharmacy. Check your grocery store produce section to see what fruits and vegetables might provide those same essential vitamins in a tasty form as you

fight the war on free radicals. Look for berries, which are packed with antioxidants. Blueberries, blackberries, raspberries and gooseberries all make for an appealing method to get your minimum daily requirement of freeradical fighting power.

Those leafy greens, from kale to spinach and dark lettuce like Romaine and red leaf lettuce all have antioxidants. They’re a source of vitamins A, C and E with the added benefit of chlorophyll, another agent that protects the skin.

Citrus is a delicious way to get your dose of vitamin C, crucial for collagen production, and in Arizona the closest grapefruit may be in your backyard. Oranges, tangerines and citrus “cuties” also are excellence sources.

There’s nothing like a ripe heirloom tomato to satisfy a quench, and they are full of lycopene, another powerful antioxidant that protects the skin. Sweet potatoes and carrots provide beta-carotene, and dark chocolate boasts the antioxidant flavonoid, a decadent treat that’s good for your skin.

Fuel your Wellness

Inside Out FROM THE

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

In a world that demands energy, focus and resilience, staying fit and fearless means more than hitting the gym — it’s about fueling your body at the cellular level. That’s where IV therapy and vitamin injections come in, offering fast, effective support for everything from immunity to mental clarity.

IV therapy delivers a customized blend of vitamins and hydration directly into your bloodstream for immediate absorption. Whether you’re recovering from intense workouts, boosting your immunity or bouncing back from burnout, IV drips are a powerful way to recharge.

One of the most popular options? The B12 injection. This essential vitamin plays a key role in energy production, metabolism and brain health. A quick B12 shot can help combat fatigue, sharpen focus and support weight management — perfect for busy professionals and athletes alike.

For immunity, the

Tri-Immune Boost combines vitamin C, zinc, and glutathione — three powerhouse nutrients that strengthen your immune system, reduce inflammation and protect your body from oxidative stress. It’s ideal during travel, cold season or anytime you need an extra layer of defense.

Looking for deeper rejuvenation? NAD+ therapy might be your secret weapon. NAD+ is a coenzyme found in every cell, essential for energy production, DNA repair and brain function. IV infusions of NAD+ are praised for boosting mental clarity, improving endurance and promoting cellular health — making it a goto for high performers and longevity seekers.

Whether you’re pushing physical limits or just trying to feel your best, IV therapy and vitamin injections can help you recover faster, think clearer and live bolder.

Because being fit isn’t just about how strong you are, it’s about how fearless you feel.

Therapeutic Massage

Reflexology  Deep Tissue Massage

Prenatal Massage  Cupping

Connective Tissue Massage

Cortisol

ACTS AS YOUR DAILY HELPMATE

by Vickie Austin

When you hear the song Sunrise, Sunset, you probably don’t think about cortisol, that hormone secreted by the adrenal glands located on top of your kidneys. But cortisol is a powerful hormone tied to the circadian rhythms that get us up in the morning to jumpstart our day and lull us to sleep at night.

HOW IT WORKS

The production and release of cortisol is controlled by the hypothalamus in your brain, the command center for boosting your heart rate. On a good day, your body is programmed to produce just enough of it, along with peaks and valleys when you’re confronted by something like a saber-toothed tiger — or an unexpected call from your boss, asking you to stop by her office before you leave for the day.

Exercise, diet and even pregnancy can mess around with our cortisol levels, doctors say. Certain medications may cause a spike in levels but since patients aren’t usually scanned for

cortisol levels, another symptom or malady may generate a test.

If cortisol levels are too high in a patient they may have Cushing’s syndrome, a condition that generates weight gain and is characterized by a roundish face, stretch marks and easily bruised skin. The disorder is usually caused by a benign tumor. High levels also can be triggered by medicines like prednisone or any corticosteroid that treats rheumatoid arthritis or inflammatory bowel disease.

IGNORE SOCIAL MEDIA

Cortisol “control” has become a hot topic of TikTok and YouTube videos, but it isn’t something that can be self-diagnosed. Any claims that pills, food or exercise can cure high levels of cortisol should be taken with a grain of salt and buyers beware before ordering that new miracle product.

Don’t let anyone shame you into buying something without a clear understanding of your health status.

DOING ITS JOB

When cortisol is doing its job, it helps bring a clarity of focus that’s needed under stressful situations, whether it’s some yahoo making a left turn in front of you when you had the green light or when the pressures of a job start to get to you. When someone is constantly under stress, her body may react with a variety of symptoms including weight gain or loss, difficulty falling asleep, bowel issues or hair loss. There are a variety of ways to deal with those issues, including meditation and therapy, so know that there’s help. When someone’s under stress for too long a time, more serious symptoms can occur including heart disease, Type 2 diabetes, arthritis and anxiety disorders.

This world has all kinds of things coming at us — deadlines, headlines and the rough and tumble challenges of a typical day. Cortisol is designed to protect and support you in handling those challenges, one day at a time.

THE RIGHT PHYSICAL TOUCH FOR

Infants, Children IS IMPORTANT

by Serenity Lord, Owner, L.M.T., Prescott Massage Therapy

Massage therapy is a wonderful way to fulfill our human need for physical touch. Infants and children also have this biological need. Appropriate and freely given touch can fulfill children’s attachment needs, foster happiness and secure attachment as they develop, calm their nervous system, and even strengthen their immune system. Even if you have not used physical touch often, you can start now to build connection, calm both you and your child’s nervous system and relieve stress and anxiety.

FOR OLDER

CHILDREN,

THIS CAN LOOK LIKE:

* Rubbing their back as they fall asleep, or while talking about their day.

* A foot and lower leg massage before bed. Take turns with older kids!

* Gentle massage/ touch of the face and forehead or hands and forearms.

All you need is slow, gentle pressure and patience. You also can use lavender or magnesium lotion to increase the relaxation benefits.

Respect your child’s comfort level regarding physical touch, and always allow them the autonomy to decline any form of physical contact.

For infants, there are a variety of massage strokes that are fun and beneficial for bonding and increasing proprioception and body awareness.

A very helpful stroke is the common, “I” “L” “U” on the abdomen; great for gassy or constipated babies. To use this technique, wait until your baby is in an alert and happy state. In a warm area, uncover baby’s abdomen and

get a gentle and babysafe oil, like olive oil.

1. Start on the left side of baby’s abdomen at the ribs, and gently rub downward to the hip three times. This is the “I.”

2 . Then cross the top of the abdomen from right to left, then down, three times. This is the “L.”

3 . Then start at the bottom right moving upward, then across, then downward three

times. This is the “U.” Make eye contact, smile and laugh with your baby. You can also gently bicycle their legs, rub their little feet, etc.

For more information on the benefits of positive touch and infant massage, check out Infant Massage, A Handbook for Loving Parents by Vimala McClure and Healing Touch for Children by Mary Atkinson.

Don’t Exercise…Train Instead

by Dr. John A. Robinson & Dr. Cristina Romero-Bosch, Husband/Wife, The Hormone Zone Med Spa

The difference between exercising and training is simple. Exercise is just moving your body. But training is moving your body with a distinct goal in mind, a purpose.

Now we know many of you may say, “Well I exercise so I can lose weight. Isn’t that enough?” Unfortunately, no.

If your goal is weight loss, then you should train your body by tracking and

measuring your progress that leads to fat loss and muscle gain. But simply exercising, or spinning your wheels, will not help you in the long run.

The side effect of improved performance at any level is increased muscle tone, shape, mass; decreased body fat with improved aesthetics and body composition. All that lowers your risk for cardiovascular disease, osteoporosis, diabetes,

Alzheimer’s disease and even cancer.

Unfortunately, most personal trainers out there are really not training their clients, they are standing there while their client is exercising. We encourage you to find a personal trainer you can trust and will keep performance goals in mind throughout your time with them. There are several great options here in Prescott. You need to focus on

“the goal.” This starts with creating a goal. Be specific. What do you want, exactly? What will it take to get there? Once you have the goal in mind, you need to measure it and track it on a daily basis. Some practitioners use an advanced body composition scale that provides a medical print out of exactly how much muscle and fat you have in each area of your body and tracks this over time.

Positivity TO ENJOY MORE OF LIFE PERK UP YOUR

Many of us have trouble emphasizing the positive. Evolutionary psychology posits negative thinking is a survival mechanism that enabled the species to survive when we were as often the hunted as the hunter as we roamed the savannahs and forests.

Fortunately, mental health professionals have emerged to give us suggestions on how to reorient ourselves from accentuating the negative in a way that restricts our lives and makes us miserable. Try these steps toward adopting a happier outlook.

Take a neutral approach — You don’t have to don rose-colored glasses for every situation but don’t assume the glass is half-empty, either.

by Blake Herzog

Take a measured view of everything that happens, and don’t assume the worst of everyone. Ban absolutes from your vocabulary — This applies to “always” and “never,” “worst” and even “best.” Don’t categorize events as the most awful, terrible, no-good things ever, and don’t generalize from one instance, as in “I always screw up.”

Have a plan ready — Instead of either dwelling on the worst-case scenario or shoving it to the back of your mind where it rarely stays, know what you’ll do if it actually comes to pass. In case the job interview doesn’t go as well as you hoped, know what you’ll say in any follow-up questions or correspondence to leave a better impression.

Remind yourself you’ve gotten through worse

— This isn’t an excuse to ruminate on past negativity, but a chance to revisit how you’ve moved on from past troubles.

Realize that you’re stronger than you think and that you’ve gotten past obstacles that seemed impossible at the time. One misstep or stroke of bad luck doesn’t mean everything is doomed.

Let your small wins add up — Most of us can’t claim a huge accomplishment like buying a house or running a marathon every day, week or month, but we can claim small wins every day. Able to get your hair to cooperate with you in the morning? Celebrate that win! Did you step over that rock in the trail that usually trips you up? Give yourself a high-five! Focus on those successes, and let them cheer you up!

TAKE TIME TO IN YOUR LIFE, INCLUDING YOURSELF Support the Moms

by Blake Herzog

In a world that seems to be on warp speed when it comes to societal and technological change, it can be hard to keep your wits about you, let alone keep your mental health on an even keel. Adding the stress of keeping a young family afloat can sharply affect a parent’s well-being. A study published earlier this year in JAMA Internal Medicine surveyed nearly 200,000 mothers with children younger than 18 from 2016 to 2023 and found the number reporting the state of their mental health as “fair or poor” rose across all socioeconomic groups, from 1 in 20 respondents to 1 in 12.

Women in the midst of child-rearing responsibilities need our support. Here are some ways you can help moms who may be struggling.

BE A FRIEND

Mothers need social connections to have a well-rounded existence.

A 2015 study published in APA PsycNet teased out the keys to wellness for over 2,000 mothers and reported their well-being was most supported not by their role as a parent but through having social connections and support. The first thing you can do for your mom friends is to stay connected,

even when it takes a little extra effort on your part.

VALIDATE THEIR EXPERIENCES

When someone confides in you about the difficulties they’re having with parenting, it’s important to not dismiss how they feel. You can try to frame the situation in a more positive way if it’s warranted, but don’t let it get in the way of her expressing her reality. The last thing she wants to feel is that you aren’t taking her seriously. Also, don’t interject your own stories into the conversation; let her vent. She’ll ask you if she wants to know

whether you’ve experienced something similar.

USE YOUR SUPERPOWER FOR GOOD

You probably have one thing you’re really good at, something a struggling mom could really use help with at one time or another. Maybe it’s babysitting, or cooking, cleaning, doing laundry, walking the dog or planning out a productive day. Start offering your skills out to any mothers who need a break from being always “on” and doing at least three things at once.

—Alexander Den Heijer

AZ Cardinals

Mental Health Awareness

GAME IN DECEMBER HOSTING 1ST

submitted by Duality Public Relations

The Arizona Cardinals will not be playing just for a win on Dec. 7, they’ll be playing for a purpose.

Leading medical and advocacy organizations are collaborating with the Cardinals to host the team’s first-ever Raise Awareness for Mental Health Game that day at State Farm Stadium in Glendale as the Cards take on the Los Angeles Rams. This is one of three such NFL games during the season.

Led by Brook Choulet, MD, a nationally recognized concierge sports psychiatrist and founder of Scottsdale-based Choulet Performance Psychiatry, the initiative underscores the growing movement to prioritize mental wellness within professional sports and society at large.

“ This game represents a powerful moment for sports and mental health,” Choulet says. “With the Cardinals’ support, we’re sending a clear message: mental health is just as vital as physical health, and the conversation belongs in stadiums, locker rooms and living rooms. We look forward to advancing

this conversation and making history.”

In addition to the onfield action, an exclusive pre-game panel will bring together a professional athlete and prominent voices in sports psychiatry and mental health advocacy to discuss the evolving landscape of mental well-being in professional sports.

The panel will feature Choulet along with Rawle Andrews, Jr., Esq., Executive Director, American Psychiatric Association Foundation and Derek Suite, MD. Founder and CEO of Full Circle Confidential and team psychiatrist in the NFL and NBA.

To purchase Arizona Cardinals Dec. 7 game tickets, visit: https://bit.ly/ dec7cardinalsmentalhealthgame. You’ll receive access to the Pre-Game Panel. Additionally, $5 from every ticket sold will directly benefit APAF and MCMSF, supporting their ongoing mental health programs and community outreach initiatives.

This initiative comes amid a growing crisis not talked about enough: men

are often the last to ask for help when it comes to mental health. It’s usually the women in their lives — wives, mothers, sisters and daughters — who notice the warning signs and push for support. What to watch for in the men in your life:

* Withdrawn behavior or isolation

* Increased irritability or anger

* Changes in sleep, appetite or motivation

* Substance use or risk-taking behavior

* Expressing hopelessness or loss of interest in things they once loved

ACT QUICKLY ONCE

YOU SEE SYMPTOMS OF A STROKE

Every year, World Stroke Day on Oct. 29 serves as a reminder that strokes can strike anyone, anytime — and recognizing the risks and symptoms could save a life.

Globally, stroke is one of the leading causes of death and disability, but up to 80% of strokes are preventable through lifestyle changes and early medical care.

F.A.S.T. REACTION

A stroke occurs when blood flow to part of the brain is blocked (ischemic stroke) or when a blood vessel bursts (hemorrhagic stroke). The result: brain cells start dying within minutes. When a stroke happens, every second counts. The faster you act, the better the chance of recovery. Learn the acronym F.A.S.T.:

Face — Is one side drooping? Ask the person to smile.

Arms — Is one arm weak or drifting downward?

Speech — Is speech slurred or strange?

Time — Call emergency services immediately. Don’t wait to see if symptoms go away. Other possible symptoms include sudden vision problems, loss of coordination, severe headache, dizziness or confusion.

WHY BEING

F.A.S.T. MATTERS

Brain tissue is highly sensitive to lack of oxygen. Prompt treatment — sometimes within a 4.5-hour window — can prevent long-term disability. Even if symptoms disappear, they could signal a transient ischemic attack (TIA), a warning sign for a major stroke.

CONTROL

THE RISK FACTORS YOU CAN

Some risk factors are beyond our control like age, sex or family history, but many can be managed:

* High blood pressure — The single most significant contributor.

* Smoking — Damages blood vessels and accelerates clot formation.

* High cholesterol — Increases plaque buildup in arteries.

* Diabetes — Raises the risk of vessel damage.

* Obesity and inactivity — Contributes to other risk factors.

* Heavy alcohol use — Can raise blood pressure and trigger irregular heartbeat.

* Heart conditions — Including atrial fibrillation, which can cause clots, and coronary arterial disease, where plaque can block blood vessels to the brain.

A healthy lifestyle incorporating regular exercise, balanced diet, stress

management and avoiding tobacco can dramatically reduce your stroke risk.

RECOGNIZING THE SYMPTOMS AND RISKS: THINK F.A.S.T. This World Stroke Day, take stock of your own risk factors, encourage loved ones to know the F.A.S.T. test, and remember that prevention starts long before an emergency. A healthier heart and brain go hand in hand.

THESE Staples

ARE A MUST FOR YOUR PANTRY

There are as many recommendations for a healthy pantry as there are cooks, and while each of them may have a different list, there are some tried-and-true ingredients that experts agree belong in your kitchen.

1. Soy sauce. Since soy can be a highly genetically modified crop, Melissa Norris of Modern Homesteading recommends going organic when purchasing soy sauce. She keeps two or three bottles on hand to change meals’ base flavors and because her family is homesteading, she relies on products that have a long shelf life.

2. Beans, beans and more beans. Across the board, cookbook authors and YouTube foodies recommend keeping a variety of dried and canned beans in your

pantry. Chickpeas, also known as garbanzo beans, can serve a variety of functions from making homemade hummus to baking as a substitute for croutons.

3. Pasta! Rotini, farfalle, spaghetti, linguini — all forms of pasta in all shapes and sizes are a mainstay in most gourmet and good ole family kitchens. When stored in airtight, glass containers, which also allow you to keep track of what you have, pasta is a staple that can be as simple as angel hair with pesto or a classic lasagna. Mixed with a protein, pasta fills us up, and there are always options for those who are gluten-free.

4. Canned chicken breast and tuna. These shelfstable meats are a quick and easy way to add protein to a

meal, and the price is right when it comes to your food budget.

5. Rice. You may be a brown rice fan, so just know that brown rice can go rancid faster than white rice; however, brown rice retains vitamins and roughage that make it a healthier choice. White rice is a staple throughout the world, and TV chefs often recommend another entire pantry of seasonings to give it flavor.

6. Oats are a whole grain and packed with vitamins, minerals and antioxidants, making it an ideal staple for your pantry. Choose the kind that are processed the least (steel-cut fall in this category), and avoid the instant oatmeal packets that include sugar.

7. Chia seeds are a great source of protein and can be mixed into anything from salad dressings to pancakes.

8. Honey is one of the few foods that stores indefinitely. If you find your honey has crystalized, put it on the stove in a pan of warm water to bring it back to liquid form.

9. Sea salt is a preferred condiment for chefs who want to avoid highly processed materials.

10. Pepper — white or black. French cuisine favors white pepper, and it’s also a popular seasoning in Asian dishes.

11. Oil, including olive oil, coconut oil and canola oil for lower saturated fat.

12. Peanut or almond butter on whole wheat bread or crackers.

B‘Fermented'

DON’T LET THE WORD DISSUADE YOU

by Elisa Olivier-Nielsen, MA, Registered Dietician Nutritionist

esides dietary fiber found in fruits, vegetables, grains, legumes, nuts and seeds, another special gut “hero” is fermented foods. They are widely available, and sauerkraut, kefir and kombucha are top choices for supporting our digestive system. They offer benefits including being more easily digestible, but fermented foods can cause some confusion and even digestive issues such as bloating or diarrhea. The confusion stems from the fact that fermentation can be done in two different ways:

1. With just brine (salted water), which does not produce probiotics (beneficial bacteria/ yeast).

2. By adding culture starters that increase the number of beneficial bacteria/ yeast.

Read labels to identify which fermented food is actually giving you the added benefit of a probiotic-rich food.

On a side note: after fermentation, if a product has been heat-treated to extend its shelf life, know that both good and bad bacteria have been destroyed. The label will note whether the product has been heattreated or pasteurized. So, it

is best to buy raw, organic and local products without lots of sugar or food additives but that contain “live and active cultures” that offer greater health benefits than the ones labeled “made with active cultures.”

Digestive issues may occur when fermented foods are introduced to the diet in a large amount too quickly. It is advisable to start by eating/ drinking about half a cup per day and build up gradually from there as your digestive system adapts.

Try eating from a variety of different fermented foods, since each one offers different beneficial bacteria and have fun finding your favorites!

ADD FERMENTED FOODS TO YOUR DAY:

* Serve sauerkraut and pickles with sandwiches.

* Make a salad dressing with apple cider vinegar, raw honey, olive oil and Dijon mustard.

* Add cultured veggies like radish, carrots, sauerkraut, etc., to salads.

* Make meatless dishes with fermented soy products.

* Experiment making your own soups such as miso soup.

* Add kimchi to a veggie stir-fry.

* Drink kombucha.

* Make a yogurt parfait.

* Add ½ cup of kefir to smoothies.

* Combine fermented foods with antiinflammatory herbs and spices (turmeric, cumin, fennel, ginger, cardamom, coriander, cinnamon, clove, rock salt, mint, black pepper and oregano) for added health benefits.

FOR THE LATEST IN LIFESTYLE, WELLNESS & DESIGN TRENDS, ENJOY THE CURRENT ISSUE WITH AN ANNUAL SUBSCRIPTION

Intentional Touches

CAN INFUSE WELLNESS INTO ANY ROOM

by Blake Herzog

When you’re looking to manifest wellness in your home — and for everyone who lives there — you may be tempted to concentrate your efforts on one room, transforming it into a home gym, yoga room or another type of space dedicated to improving physical and mental fitness. If you don’t have a room to spare for that purpose, or even if you do, you can hold space for wellness throughout your abode by maintaining a clean, orderly environment.

AIR QUALITY

Indoor air quality is often overlooked, but according to the American Lung

Association several harmful airborne substances are commonly found in homes, including radon, particulate matter, volatile organic compounds (VOCs), household combustion (through gas appliances or woodburning) and allergens.

Open your windows, use HEPA air cleaners, avoid burning anything (including candles), and vacuum and dust regularly to maintain clean air indoors.

ORGANIZATION

It’s well-known that messy surroundings can have a negative impact on mental and physical health, so it’s best to eliminate clutter wherever you can. At a

minimum it’s smart to set aside a specific time weekly to gather up everything that’s been piling up on tables, counters and desks to see what can be thrown away and where the rest can be put away. Reduce your stress level by figuring out where everything from hardware tools to Q-tips are stored. Make bins and buckets your friends, but try to keep them in cabinets, drawers or closets so they don’t add to the jumble.

SOUND, SCENT AND COLOR

Mental cues for relaxation and healing are usually tied to the senses, with many people turning

to sensations known for their calming nature or that are related to a positive memory. To home in on color for a moment, Benjamin Moore sells an off-white paint color simply named Calm, and earthy tones are often characterized as calming, along with “cooler” tones like blues, greens and purple.

On the other hand, if you’re more in need of energizing, choose warmer, more saturated colors like reds, yellows and oranges or brighter versions of cool colors like turquoise, lime green and neon purple.

Align the color scheme with your emotional needs and create your ideal home.

Being

STARTS BETWEEN YOUR EARS Fit & Fearless

by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

When most of us think about fitness, we picture treadmills, dumbbells and maybe that one neighbor who seems to live in their workout gear. But here’s the truth: being fit and fearless isn’t just about what you do with your body, it’s about what’s happening between your ears.

Your mindset is the steering wheel of your fitness journey. And let’s be real — sometimes that wheel is jerking us toward the couch, a pint of ice cream and a Netflix marathon. The biggest challenge isn’t usually our legs or arms — it’s the little voice in our head saying, “You’ll start tomorrow.”

(Spoiler: tomorrow never shows up with balloons and a personal trainer. Tomorrow looks suspiciously like today with the same excuses.)

Being fit is not an endpoint. There’s no magical finish line where confetti rains down and someone hands you a medal for Congratulations, You’re Now Forever Fit!

Fitness is a journey, with detours, potholes and sometimes the scenic route through the drivethru. And that’s OK.

The key is learning to shift your thinking. Instead of dreading workouts like they’re punishment for enjoying dessert, think of them as gifts to your future self. Movement isn’t just about weight

loss or looking good in jeans. It’s about energy, confidence and, yes, being able to carry all the grocery bags in one trip (because let’s admit it, that’s the real test of strength).

When you approach fitness with a fearless mindset, you stop making decisions based on guilt or comparison. You start choosing from a place of

strength and self-respect. You begin to see that small steps forward still count as progress. Perfect doesn’t exist — consistency does.

So next time that voice in your head tries to talk you out of moving, remind it who’s boss. You’re not chasing an end point, you’re building a lifestyle. And that lifestyle? It’s called Fit & Fearless

MY ROAD BACK TO LIVING Fearless, Not Finished:

“You have the power to heal your life, and you need to know that!”

—Louise Hay

by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

Ispent 27 years navigating illness. At 18, I was diagnosed with Hashimoto’s thyroiditis — the first of many autoimmune conditions. By 21, I experienced sudden blindness. At 27 came fibromyalgia. At 32, SLE (lupus). At 42, I had a stroke with left side paralysis. At 43, multiple sclerosis was finally diagnosed. At 49, discoid lupus.

For decades, I relied on a service dog, caregivers for daily living and eventually three years of hospice and palliative care. Several severe MS relapses sent me to Mountain Valley Rehab Hospital, whose extraordinary therapists helped me relearn what disease had taken. Our community is fortunate to have them.

My last major relapse was in October 2017. In March 2018, determined to find answers, I met with a nutritionist. Under

her guidance, I removed gluten to heal my gut and removed dairy from my diet as it is highly inflammatory. Within three weeks, redness and swelling faded, pain eased and the dense fog in my mind began to lift.

Changing how I ate wasn’t easy, but staying sick was harder. Saying “no” to what kept me unwell became an act of courage and self-respect.

Over the next year, I transitioned off medications, while integrating herbs, homeopathy, acupuncture, naturopathic care, massage and Reiki. I don’t claim one path fits all; I share only that persistence and willingness to try helped me reclaim my life.

Today I live a life I never dreamed possible! I hike, dance, kayak, camp, travel — and work at what I love, to serve others walking their own hard roads.

I am blessed with so

much love in my life. I have friends who will show up anytime day or night, a spiritual community and incredible people who inspire me.

Choose movement over stagnation, hope over resignation and brave

experimentation over passive suffering. I’m not fearless because nothing scares me — I’m fearless because I keep moving: one truthful choice, one brave step, one bright day at a time. Yay me!!! May all Beings Benefit

Understand the

BENEFITS, RISKS OF

Creatine Supplements

Creatine is one of the most widely used supplements in the fitness world, praised for its ability to enhance performance, support muscle growth and potentially offer brain health benefits.

Naturally found in foods like red meat, poultry and fish, creatine also is produced by the body in small amounts and stored in muscles to supply quick bursts of energy during intense activity.

PERFORMANCE, STRENGTH GAINS

Research consistently shows that creatine supplementation can improve performance in short, high-intensity exercises such as sprinting, heavy lifting and highintensity interval training. By increasing the availability of phosphocreatine in muscles, creatine helps regenerate ATP (adenosine triphosphate) — the body’s primary energy currency

— allowing for more reps, heavier weights and greater training volume over time.

Those in endurance sports may not notice as much of a benefit.

MUSCLE GROWTH, RECOVERY

Creatine can indirectly contribute to muscle growth by enabling more intense training. It also draws water into muscle cells, creating a fuller appearance and possibly stimulating muscle protein synthesis. Some studies suggest creatine helps reduce muscle cell damage and inflammation, aiding workout recovery.

COGNITIVE, NEUROLOGICAL BENEFITS

While best known for its

role in sports, creatine also is being studied for its potential effects on brain health. Early research suggests it may improve short-term memory and mental performance in sleep-deprived individuals. In clinical settings, creatine has been explored as a supportive therapy for certain neurological disorders, though more evidence is needed.

POTENTIAL RISKS, SIDE EFFECTS

For most healthy adults, creatine is considered safe when taken at recommended doses — typically starting with a “loading phase” of 20 grams per day (split into four doses) for five to

seven days, followed by a maintenance phase of 3 to 5 grams daily. Many users skip the loading phase and take a steady daily dose for gradual benefits.

Creatine is not without potential downsides. Common side effects include water retention and weight gain from increased fluid in muscles. Digestive issues such as bloating, cramping or diarrhea can occur, particularly if large doses are taken at once.

There have also been concerns about kidney strain, though research shows no harm in healthy individuals using normal doses. People with preexisting kidney problems should avoid creatine unless cleared by a health care professional.

Fish Cakes

by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

A nutrient-dense mix between fish sticks and crab cakes, these “cakes” are great as a meal on their own or with a basket of homemade fries!

2 cans Sardines*, drained (about 8 oz. total)

2 slices Sourdough bread

2 Eggs

¼ cup Whole Milk

2 tsp Old Bay seasoning

1 tsp Garlic powder

1 tsp Onion powder

Salt to taste

2 tbs Coconut oil for frying

1Crumble bread into a bowl and add milk to soften.

2In another bowl, whisk eggs, then add the sardines; mash together with a fork.

3Combine bread and sardine mixture, then add spices. Mix well — the concoction should hold together like meatballs.

(Add more bread if mixture is too wet.) Form into 3-inch patties to prepare for frying.

4

In a frying pan, add oil and bring to medium heat. Cook parties 2-3 minutes per side or until crisp and brown. *Any canned fish will do: salmon and tuna also work well.

Makes about 8 cakes | Time to Table 15-20 mins

Photo: Bailey Zygutis

WHOLE30

Butternut Squash Curry with Cauliflower Rice

A warming, hearty curry packed with roasted butternut squash, nutrient-dense vegetables and fragrant spices.

FOR THE CURRY:

3 cups Butternut squash, peeled and cubed

1 tbs Olive oil (for roasting)

1 tbs Coconut oil (for sautéing)

½ Yellow onion, diced

2 cloves Garlic, minced

1 tbs Fresh ginger, grated

1 tsp Ground cumin

½ tsp Turmeric

½ tsp Coriander, ground

¼ tsp Cinnamon

½ tsp Chili flakes (optional)

1 cup Zucchini, chopped

1 cup Baby spinach

1 can (13.5 oz) Full-fat coconut milk (check label for Whole30 compliance)

½ cup Vegetable broth (no sugar or non-compliant additives)

Salt and pepper to taste

Fresh cilantro or lime wedges for garnish FOR THE CAULIFLOWER RICE:

4 cups Cauliflower rice (fresh or frozen)

1 tbs Olive oil

Salt and pepper to taste

1Heat oven to 400°F. Toss squash with olive oil, salt and pepper. Spread on a baking sheet and roast 20-25 minutes until tender and golden.

2

In a large pan, warm coconut oil over medium. Cook onion 3-4 minutes until soft. Add garlic and ginger and cook 1 minute.

3

Stir in cumin, turmeric, coriander, cinnamon and chili flakes. Cook 30

seconds. Add zucchini, spinach, coconut milk and broth. Simmer 8-10 minutes.

4Add roasted squash and simmer 5 minutes. Season with salt and pepper.

5In a skillet, heat olive oil over medium. Add cauliflower rice, season and cook 5-7 minutes until tender.

6Serve curry over cauliflower rice. Top with cilantro or lime if desired.

Serves 4 | Time to Table 40 mins

Baked Pears with Walnuts & Cinnamon

Naturally sweet and comforting, these baked pears make a cozy fall treat with crunchy walnuts, warming cinnamon and a hint of maple. Perfect for dessert or even breakfast!

2 ripe but firm Pears (Bosc or Anjou), halved and cored

1/4 cup Walnuts, chopped

2 tbs Unsweetened applesauce (or mashed banana for Whole30)

½ tsp Cinnamon, ground

¼ tsp Nutmeg, ground (optional)

½ tsp Vanilla extract

Pinch of sea salt

1 tbs Coconut oil or ghee, melted

Optional: drizzle of maple syrup or honey (omit for Whole30)

1Preheat oven to 375°F. Line a small baking dish with parchment or lightly grease it.

2Slice pears in half lengthwise and use a spoon to gently scoop out the core and a bit more to create space for filling.

3In a small bowl mix chopped walnuts, applesauce, cinnamon, nutmeg, vanilla, sea salt and melted coconut oil.

4Spoon the walnut mixture into the center of each pear half. Place pears cut side up in the baking dish. Cover with foil and bake for 25 minutes. Remove foil and bake uncovered for an additional 5-10 minutes until soft and golden.

5Serve warm, optionally drizzled with a little maple syrup or alongside coconut whipped cream or unsweetened yogurt. Serves 4 | Time to Table 35 mins

VEGETARIAN

Quinoa & Chocolate Chip Breakfast Bars

These soft, chewy breakfast bars combine cooked quinoa, oats, nut butter and dark chocolate chips for a satisfying start to the day. Perfect for prepping ahead and packing in lunchboxes or grabbing on the run.

1 cup Quinoa (cooked and cooled)

1 cup Rolled oats (use glutenfree if needed)

1/3 cup Nut butter (almond, peanut or sunflower seed)

1/3 cup Honey or maple syrup

¼ cup Unsweetened applesauce or mashed banana

1 tsp Vanilla extract

½ tsp Cinnamon

¼ tsp Salt

1/4 cup Mini dark chocolate chips (plus extra for topping)

Optional: 2 tbs chia seeds or flaxseed meal for added fiber

1Preheat oven to 350°F. Line an 8x8inch baking dish with parchment paper or lightly grease it.

2In a large bowl, whisk together nut butter, honey or maple syrup, applesauce and vanilla until smooth.

3Stir in the cooked quinoa, oats, cinnamon, salt and chia/flax if using. Fold in chocolate chips.

4Pour mixture into the baking dish and press down evenly using a spatula. Sprinkle extra chocolate chips on top.

5Bake for 20-25 minutes or until the edges are golden brown and the center is set.

6Let cool completely in the pan before cutting into bars. Store in an airtight container for up to five days or freeze for up to one month.

Makes 12 bars | Time to Table 35 mins

Pumpkin walnut chia pudding is a cozy, make-ahead breakfast full of fall flavor. It’s rich in fiber, healthy fats and just the right amount of sweetness to start your day off right. MAKE-AHEAD

Pumpkin Walnut Chia Pudding with Honey

1 cup Unsweetened almond milk (or milk of choice)

½ cup Pumpkin puree, canned

3 tbs Chia seeds

1/2 tsp Pumpkin pie spice

¼ tsp Cinnamon

½ tsp Vanilla extract

1-2 tbs Honey to taste

2 tbs Walnuts, chopped (plus more for topping)

Optional toppings: more honey, chopped walnuts, a sprinkle of cinnamon

1In a bowl or jar, whisk together almond milk, pumpkin puree, chia seeds, pumpkin pie spice, cinnamon, vanilla and honey until well combined.

2Cover and refrigerate for at least four hours or overnight. Stir once after the first 30 minutes to prevent clumping.

3Before serving, give it a good stir. Top with chopped walnuts, an extra drizzle of honey, and a pinch of cinnamon if desired.

Serves 2 | Time to Table 10 minute prep, plus 4 hours chill time

QUICK

Apple Cider Glazed Salmon with Roasted Sweet Potatoes

Just reading this recipe will conjure autumn colors and flavors, and wait until you taste this all-so-healthy dish fit for family and friends.

FOR THE SALMON:

4 Salmon fillets (4-6 oz each), skin on or off

1 cup Apple cider (not vinegar)

2 tbs Low-sodium soy sauce or coconut aminos

1 tbs Dijon mustard

1 tbs Honey or maple syrup

1 tsp Apple cider vinegar

1 clove Garlic, minced

½ tsp Cinnamon, ground

½ tsp Black pepper, ground

1 tbs Olive oil

FOR THE SWEET POTATOES:

2 med Sweet potatoes, peeled and cubed

1 tbs Olive oil

1 tsp Paprika

Salt and pepper to taste

1In a small saucepan over medium heat, combine apple cider, soy sauce, Dijon mustard, honey, vinegar, garlic, cinnamon and black pepper. Simmer 8-10 minutes, stirring occasionally, until reduced by about half and slightly thickened. Remove from heat.

2Preheat oven to 400°F. Toss sweet potato with olive oil, paprika, salt and pepper. Spread evenly on a baking sheet and roast 25-30 minutes, flipping halfway through, until tender and lightly browned.

3Heat 1 tablespoon olive oil in a large skillet over mediumhigh heat. Pat salmon fillets dry and sear skin-side down (if skin on) for about 4 minutes. Flip and cook another 3-4 minutes, or until nearly cooked through. Brush with glaze and cook 1 more minute per side, letting the glaze caramelize slightly.

4Plate salmon with roasted sweet potatoes. Drizzle remaining glaze over top if desired.

Serves 4 | Time to Table 35 mins

health & wellness DIRECTORY

Your guide to Greater Prescott’s medical & wellness professionals

Acupuncture

Healing Kind Health & Wellness

172 E. Merritt St., Ste. C | Prescott, AZ 86301 www.healing-kind.com | 928.642.5382

Pine Grove Acupuncture

405 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153

Aesthetics & Wellness

Aphrodite Aesthetics & Wellness

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773

Aria Aesthetics & Permanent Makeup

1955 Commerce Center Cir., Ste. A Prescott, AZ 86301

www.aria-aesthetics-pmu.com | 928.298.5974

Bellezza Healthcare

3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Cashmere Day Spa & Wellness

8600 E. Valley Rd., Ste. D | Prescott Valley, AZ 86314 www.cashmereinclusive.com | 928.499.8271

Enhanced Beauty by Reagan

843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.instagram.com/enhancedbeauty.reagan 928.713.5271

Exclusively Glamorous

3128 N. Tani Rd. | Prescott Valley, AZ 86314 www.exclusivelyglamorous.com | 928.910.1747

Jess D Aesthetics

543 W. Gurley St. | Prescott, AZ 86301 928.713.6150

Killer Skin By Kelly

1436 W. Gurley St. | Prescott, AZ 86305 killerskinbykelly.glossgenius.com 928.499.4686

La Lumière

214 N. McCormick St. | Prescott, AZ 86301 www.lalumierelaser.com | 928.899.7021

Local Body Bar

1519 W. Gurley St., Ste. D | Prescott, AZ 86305 www.localbodybar.com | 928.224.9014

LUXE | ABOOST

1320 Iron Springs Rd., Ste. B | Prescott, AZ 86305 www.aboostwellness.com | 928.910.4111

Prescott Medical Aesthetics & Wellness

172 E. Merritt St., Ste. E | Prescott, AZ 86301 www.prescottbotox.com | 928.277.7414

Prescott Skin Care

1000 Willow Creek Rd., Ste. G | Prescott, AZ 86301 www.prescottskin.com | 928.275.1121

R & R Aesthetics

100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866

Salon Tru Blue & Day Spa

1436 W. Gurley St. | Prescott, AZ 86305 www.salontrublu.com | 928.445.4126

Salud Spa

309 E. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 480.384.0380

Serene Life Way Prescott, AZ 86301 us.olivetreepeople.com/pages/olive-brainregime?referral=ibundchen 928.224.9324

Skin Lounge By J 8148 E. AZ-69 | Prescott Valley, AZ 86314 www.facebook.com/skinloungebyj 928.515.3006

Sola Salons 1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willowcreek-road 402.680.1206

Strada Salon 931 12th Pl. | Prescott, AZ 86305 www.stradasalonaz.com | 928.778.2028

Studio ROX

720 N. Montezuma St., Ste. A Prescott, AZ 86301 www.studio-rox.com | 928.351.1555

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

The Reset Aesthetics and Wellness 1470 W. Gurley St. | Prescott, AZ 86305 www.theresetaesthetics.com | 928.277.8860

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com | 928.350.5484

Allergist

Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B | Prescott, AZ 86305 northernazallergy.wixsite.com/prescottallergy 928.224.7540

Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Assisted Living

Alta Vista Retirement Community 916 Canterbury Ln. | Prescott, AZ 86301 www.avprc.com | 928.379.7369

Granite Gate Senior Living 3850 N. AZ-89 | Prescott, AZ 86301 www.facebook.com/GraniteGate | 928.771.8200

The Margaret T. Morris Center 878 Sunset Ave. | Prescott, AZ 86305 www.adultcareservices.org | 928.445.6633

Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.442.7287

Audiologist

Clear Choice Hearing Solutions 3131 N. Robert Rd., No. 3 Prescott Valley, AZ 86314 www.cchearingsolutionsaz.com | 928.830.9101

Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104

Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104

Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Webb Hearing Centers 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Cardiology

Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824

Peak Heart & Vascular 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325

Prescott Cardiology 804 Ainsworth Dr., Ste. 102 | Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601

Yavapai Cardiac Surgery 1001 Willow Creek Rd., Ste. 3200 | Prescott, AZ 86301 www.yavapaicardiacsurgery.com 928.771.5595

Chiropractic

Adjust to Health

6546 E. 2nd St., Ste. C | Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044

Advanced Chiropractic Center 728 N. Montezuma St., Ste. A | Prescott, AZ 86301 928.778.0147

Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638

Bennett Clinic 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.bennettclinic.net | 928.771.9400

Bowen Chiropractic & Wellness Center 794 S. AZ-89 | Chino Valley, AZ 86323 www.bowenchiro.com | 928.636.7682

Brownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 brownliechiropractic.com | 928.445.9781

Chino Valley Family Chiropractic 1260 S. AZ-89, Ste. F | Chino Valley, AZ 86323 www.chinovalleychiro.com | 928.636.8181

Cornerstone Family Chiropractic 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477

Disc and Spine Center LLC

7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

Futral Chiropractic & Wellness Center

8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125

Hancock Healthcare

805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com 928.445.5607

Larson Family Chiropractic 7749 E. Florentine Rd. Ste. B | Prescott, AZ 86314 www.larsonfamilychiropractic.com 928.772.7200

Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott Valley, AZ 86314 www.lifestylechiroaz.com | 928.288.0500

New Life Chiropractic

172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifeprescott.com | 928.445.5818

Optimal Health and Performance

7411 E. Addis Ave., Ste. B Prescott Valley, AZ 86314 www.prescottoptimalhealth.com 928.853.5520

Precision Spinal Care

3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalaz.com | 928.442.0202

Prescott Family Chiropractic 3220 Lakeside Village Dr. | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.277.4992

Prescott Preferred Chiropractic 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

Prescott Valley Chiropractic 3088 Robert Rd., Ste. 105 | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522

Salberg Chiropractic 847 Valley St. | Prescott, AZ 86305 928.445.2004

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448

Warman Chiropractic 8141 E. Florentine Rd., Ste. B Prescott Valley, AZ 86314 www.warmanchiropractic.com | 928.445.4059

White Spar Chiropractic Clinic

405 White Spar Rd. | Prescott, AZ 86303 928.776.4663

Yamamoto Chiropractic

2517 N. Great Western Dr., Ste. L Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190

Yavapai Chiropractic Clinic

142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry

89A Dental Care PLLC

7121 E. Pronghorn Ranch Pkwy. Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970

Aspen Dental - Prescott Valley 7584 E. AZ-69 | Prescott Valley, AZ 86314 www.aspendental.com | 928.499.3061

Bowie Family Dental

8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877

Chino Valley Family Dental

328 Business Park Dr. | Chino Valley, AZ 86323 www.chinovalleyfamilydental.com 928.636.6872

Distinctive Dental Care

3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.515.0266

Frontier Village Dental Care

1781 E. AZ-69, Ste. 9 | Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

Gentle Dental

980 Willow Creek Rd., Ste. 103 | Prescott, AZ 86301 www.gentledentalprescott.com | 928.227.0570

Granite View Dental 1260 S. AZ-89, Ste. G | Chino Valley, AZ 86323 www.graniteviewdentist.com | 928.589.1776

Hicks Dental Group

108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

Hooper Family Dental

802 Schemmer Dr. | Prescott, AZ 86305 www.facebook.com/hooperfamilydental 928.778.2421

Horizon Dental Care

919 12th Pl., Ste. 7 | Prescott, AZ 86305 www.horizondds.com | 928.641.4000

Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442

Joseph A. Savoini DMD PC 1231 Willow Creek Rd., Ste. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040

Weary Chiropractic

730 N. Montezuma St., Ste. B | Prescott, AZ 86301 www.drweary.com | 928.778.2228

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

Keith L. Rosdahl, DDS, PC 1959 Commerce Center Cir. | Prescott, AZ 86301 928.771.8166

Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928.443.1400

Larson Dental 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128

My Kids’ Dentist 3626 Crossings Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959

Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 prescottdentalarts.com | 928.445.8980

Prescott Dental Center 222 S. Summit Ave., No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440

Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

Prescott Modern Dentistry and Orthodontics 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

Prescott Periodontics & Implant Dentistry 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Prescott Sleep Solutions Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503

Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

Prickly Pear Family Dental 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.460.7053

Raber & Mortensen Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979

Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

Dermatology

Arizona Dermatology Group

830 Ainsworth Dr. Prescott, AZ 86301 www.arizonadermatologygroup.com 928.776.0325

Arizona Dermatology Group

2820 N. Glassford Hill Rd., No.107 Prescott Valley, AZ 86314 www.arizonadermatologygroup.com 928.772.8553

Dermatology & Skin Care by Shelly 1598 Susan A Williams Way, Ste. E Chino Valley, AZ 86323 www.dermatologybyshelly.com 928.499.2915

MacKenzie Dermatology 3190 Clearwater Dr. | Prescott, AZ 86305 www.mackenziederm.com | 928.541.1312

Prescott Medical & Dermatology Group 804 Ainsworth Dr., Ste. 105 | Prescott, AZ 86301 www.prescottdermatology.com | 928.515.1155

Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.228.2779

Dietitian & Diabetes Care

DSMT Associates

2245 Skyline Dr. | Prescott, AZ 86303 928.255.4599

Dietitiary

Nutritionist

Cathy Clements

1875 N. Peaceful Mesa Dr. Prescott, AZ 86305 www.cathysclements.com | 912.602.8486

EON Consulting Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542

Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Ear, Nose and Throat

Prescott Ear, Nose & Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Gastroenterology

Digestive Disease Specialists

5350 Distinction Way | Prescott, AZ 86301 www.prescottdigestive.com | 928.445.4066

General Surgery

Eric R. Nelson

3101 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Gynecology

Bellezza Healthcare

3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.womenshealthaz.com | 928.778.4300

Women’s Health And Wellness

1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887

Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

Health & Wellness Services

Carol Lucia Frequency Healing www.carollucia.com | 928.327.1256

Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122

Health Equipment & Supplies

Alliance Homecare

3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560

Comfort Mobility & Medical Supplies 1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466

Goodwin Street Medical Supply 406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825

Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202

Holistic Medicine

Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349

Body and Nerve Restoration 1660 Willow Creek Rd. | Prescott, AZ 86301 www.bodyandnerverestoration.com | 928.925.0528

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700

Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700

Exceptional Community Hospital 4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950

Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.va.gov/northern-arizona-health-care 928.445.4860

Integrative Medicine & Acupuncture

Harmony Integrative Medicine 518 E. Gurley St., Ste. 101 | Prescott, AZ 86301 928.776.4895

Internal Medicine

CareFirst Wellness Associates 2286 Crosswind Dr., Ste. C | Prescott, AZ 86305 www.carefirstwellnessassociates.com/arizona 928.216.3160

High Mark Internal Medicine: Erik Contreras, MD 214 N. McCormick St. | Prescott, AZ 86301 www.highmarkmedicine.com 928.237.9800

Serve MD

7900 E. Florentine Rd. | Prescott Valley, AZ 86314 www.servemd.net | 928.493.9937

IV Therapy

Elevate IV Bar 107 N. Cortez St., Ste. 201 | Prescott, AZ 86301 www.elevateivbar.com | 928.421.4292

Legendary Total Wellness 8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 928.227.3131

LUXE | ABOOST 1320 Iron Springs Rd., Ste. B | Prescott, AZ 86305 www.aboostwellness.com | 928.910.4111

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Wilson Aesthetics Beauty & Wellness

8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

Ketamine Treatment

WholeMind Healing Pathways

3613 Crossings Dr., Ste. B | Prescott, AZ 86301 www.wholemindhealingpathways.com 928.550.6705

Massage Therapy

Evergreen Bodywork 329 S. Montezuma St. | Prescott, AZ 86303 www.massagebook.com/biz/ bookwithevergreenbodywork 530.919.8269

Prescott Massage Therapy 1265 Gail Gardner Way, Ste. A Prescott, AZ 86301 www.prescottmassagetherapy.com 928.848.1046

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

Medical Spa

A Better You Medspa 154 E. Merritt Ave. | Prescott, AZ 86305 www.abetteryoupv.com | 928.642.7838

A Better You Medspa

2852 N. Navajo Dr. Ste. B | Prescott Valley, AZ 86314 www.abetteryoupv.com | 928.772.0689

Aphrodite Aesthetics & Wellness

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773

Bellezza Healthcare

3105 Clearwater Dr., Ste. A | Prescott, AZ 86305

www.bellezzahealthcare.com | 928.237.4422

Desert Rose Retreat Salon + Medspa 701 Ruth St. | Prescott, AZ 86301 www.desertroseretreat.com | 928.778.9798

Skin Perfection MedSpa

3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003

SkinPlus MedSpa

1747 Willow Creek Rd. | Prescott, AZ 86301 www.skinplusmedspa.com | 928.582.0716

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Turney Med Spa

1000 Ainsworth Dr., Ste. B100 | Prescott, AZ 86305 www.turneymedspa.com | 928.541.7995

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Midwives

Arizona Highlands Midwifery

407 E. Sheldon St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656

A Family's Journey

407 E. Sheldon St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602

Naturopathy

Barbara Brooks Family Practice

703 W. Hillside Ave. | Prescott, AZ 86301 928.848.9264

Health & Healing Center

1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363

Naturopathic Women's Health & Pediatrics

407 E. Sheldon St. | Prescott, AZ 86301 928.442.7400

Partners in Health Care Naturally

343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

Prescott Natural Medicine Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturalmedicine.com 928.445.1999

Sanos Wellness

172 E. Merritt St., Ste. C | Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Neurophysiologist

John J. O’Connor, MD 3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066

Neurosurgery

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Occupational Therapist

Arizona Hand Center & Physical Rehab

3111 Clearwater Dr., Ste. C | Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Oncology

Arizona Oncology - Breast Surgical Oncology

5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.968.6950

Arizona Oncology - Medical Oncology & Hematology

5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.775.9430

Arizona Oncology - Prescott Radiation Oncology

1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry

Fornara Eye Center

1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.com | 928.637.6883

Geiler Eyecare

1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060

M&M Eye Institute

3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234

Premier Eye Center

980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937

Rummel Eye Care P.C.

1022 Willow Creek Rd., Ste. 200 Prescott, AZ 86301 www.rummeleyecare.net | 928.445.1341

Rummel Eye Care P.C.

2517 Great Western Dr. | Prescott Valley, AZ 86314 www.rummeleyecare.net | 928.445.1341

Williams Eyecare Group, LLC

3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303 local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Yavapai Eye Care

7763 E. Florentine Rd. Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Orthodontics

Patterson Orthodontics

3033 N. Windsong Dr., Ste. 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353

Prescott Orthodontics

3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051

Prescott Valley Orthodontics

7870 E. Florentine Rd. | Prescott Valley, AZ 86314 www.prescottortho.com | 928.445.7051

Orthopedic Specialist

Davis Orthopaedics LLC

3237 N. Windsong Dr. | Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320

Granite Orthopaedics, PLLC

1223 Willow Creek Rd. | Prescott, AZ 86301

www.graniteortho.com | 928.777.9950

Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Pain Management

Central Arizona Pain Institute 2100 Centerpointe West Dr. | Prescott, AZ 86301 www.centralazpain.com | 928.717.0788

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

The Pain Center of Arizona 3110 E. Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/locations/az/ prescott/prescott 928.237.9312

Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 928.771.2700

Pediatrics

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586

Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

Pharmacy

Chino Valley Pharmacy 1932 N. AZ-89 | Chino Valley, AZ 86323 www.cvprx.com | 928.515.0046

Dewey Pharmacy 12075 E. AZ-69, Ste. E | Dewey, AZ 86327 www.deweyrx.com | 928.515.0455

Prescott Compounding Pharmacy 1841 E. AZ-69, Ste. 104 | Prescott, AZ 86301 www.prescottrx.com | 928.515.2354

Thumb Butte Pharmacy 3120 Willow Creek Rd., Ste. 150 Prescott, AZ 86301 www.thumbbuttepharmacy.com | 928.237.4006

Physical Therapy

Advanced Care Physical Therapy, PLLC 411 W. Road 1 N., Ste. A | Chino Valley, AZ 86323 www.advancedcarephysicaltherapyarizona.com 928.636.8521

Advanced Spine and Pain 2820 Glassford Hill Rd. | Prescott Valley, AZ 86314 www.asappaindocs.com | 928.800.7246

Arizona Orthopedic Physical Therapy Prescott

1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

Canyon Physical Therapy & Aquatic Rehabilitation

2852 N. Navajo Dr., Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9797

Center for Physical Excellence

3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

Haven Health Prescott

864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667

Madsen Physical Therapy

2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenrehabilitation.com | 928.775.9500

Peak Performance Physical Therapy

6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Permar Physical Therapy

143 N. McCormick St., Ste. 102 | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

The BioMechanics

1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

TLC Physical Therapy

3191 Stillwater Dr., Ste. C | Prescott, AZ 86305 www.facebook.com/tlcdpt | 928.830.247

Tipton Physical Therapy and Aquatic Center

8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

Plastic Surgery

Advanced Plastic Surgery Center 1615 Petroglyph Pointe Dr. | Prescott, AZ 86301 www.advancedplasticsurgeon.com | 928.777.0200

Podiatry

Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428

Northern Sun Podiatry

2485 N. Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540

Premier Foot & Ankle 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 928.772.5916

Primary Care

Arizona Healthcare Freedom

140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com 928.298.3349

Dignity Health, Yavapai Regional Medical Group – Family Medicine

474 N. AZ-89 | Chino Valley, AZ 86323 www.yrmc.org | 928.636.5680

Ellen F. Bunch MD PLLC

1456 W. Gurley St. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880

HealthSong: Direct Primary Care

3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348

Hometown Healthcare

3001 N. Main St., Ste. 1B Prescott Valley, AZ 86314 www.hometownhealthcareaz.com | 928.259.5506

Integrated Medical Services

2971 Willow Creek Rd., Bldg. 3&4 Prescott, AZ 86301 www.imsaz.com | 928.277.8088

Lifetime Medical Care

3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 928.237.9014

Malin Medical 1780 N. AZ-89 | Chino Valley, AZ 86323 www.facebook.com/malinmedical 928.460.5214

Morris Health MD 3196 N. Windsong Dr. | Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505

Optima Medical 12075 AZ-69, Ste. B Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673

Optima Medical

87 AZ-89 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Optima Medical

3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711

Optima Medical

743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

Pate Complete Healthcare

3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 www.patecompletehealthcare.com 928.277.4622

Polara Health - Integrated Care Clinic

726 Gail Gardner Way | Prescott, AZ 86305 www.polarahealth.com | 928.445.5211

Prescott Complete Care 1947 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723

Priola Primary & Palliative Care

3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305 928.778.0626

Priority Family Medical Clinic 3165 Stillwater Dr. | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

Sanos Wellness 172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Shirley Rheinfelder

3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085

Windsong Primary Care 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 928.910.7010

Psychiatry & Counseling

Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd., Ste. 104 Prescott, AZ 86305 928.848.7456

Brooke Miller Counseling and Coaching www.brookemillercounselingandcoaching.com 971.226.9180

Dr. Kimberly Crooks, PsyD 143 N. McCormick St., Ste. 103 Prescott, AZ 86305 928.713.3489

Joinery Therapy 100 N. Summit Ave., Ste. G | Prescott, AZ 86301 www.joinerytherapy.com | 928.239.7476

Marylyn A. Clark, Ph.D., LMFT, LISAC 222 W. Gurley St., Ste. 105 Prescott, AZ 86301 928.778.1806

Mended and Whole Counseling LLC

724 N. Montezuma St., Unit A Prescott, AZ 86301 www.mendedandwholecounseling.com 928.308.3569

NAZCARE - New Hope Wellness Center 599 White Spar Rd. | Prescott, AZ 86303 nazcare.org | 928.442.9205 ext. 2005

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211

Psychiatric Services of Prescott 143 E. Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Psychological Pathways 2820 N. Glassford Hill Rd., Ste. 108 Prescott Valley, AZ 86314 www.psychologyaz.com | 844.385.3747

Serenity Psychiatric 143 N. McCormick St., No. 103 Prescott, AZ 86301 www.serenitypsychiatric.com | 928.362.0268

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

Start Moving On 3100 N. Navajo Dr., Ste. A-3 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5145

Radiology/Imaging

Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

Dignity Health, Yavapai Regional Medical Center 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancerscreening 928.771.5454

IYA Medical Imaging

3120 Willow Creek Rd. | Prescott, AZ 86301 iyamedical.com | 928.515.3232

SimonMed Imaging - Prescott 790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900

Recovery - Addiction

Canyon Crossing Recovery

819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 877.306.3042

Embark Recovery

3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.285.6323

MATFORCE

7749 Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100

Mountain Valley Regional Rehabilitation Hospital

3700 N. Windsong Dr. | Prescott Valley, AZ 86314 mvrrh.ernesthealth.com | 928.759.8800

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 877.720.9595

Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 866.425.4673

Reflections Recovery Center

957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.790.7979

Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.458.3739

Silver Sands Recovery

3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 844.935.2876

StoneRidge Center for Brains 5940 E. Copper Hill Dr., Ste. B & E Prescott Valley, AZ 86314 www.stoneridgecenters.com 844.475.4673

Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813

Viewpoint Dual Recovery Center

702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 928.910.8853

Sleep Specialists

Prescott Sleep Solutions

Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Sleep Apnea Options 815 Gail Gardner Way, Ste. 100 | Prescott, AZ 86305 www.sleepapneaoptions.com | 928.350.8709

Surgical Center

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Ultrasound Services

Precision Diagnostic Ultrasound

703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

Precious Creations Mobile Ultrasound Serving Northern Arizona www.preciouscreationsultrasound.com 928.800.1640

Urology

Prescott Urology 811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282

Wellness Center

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138

Linda Morris,

LMT, CO-OWNER, SPIRIT & BODY MASSAGE

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

Living with intention. Sometimes life becomes hectic and we let our environment dictate who we are. Living healthy is a conscious decision to combine well-rounded habits that help us become the best we can be.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

Katie Morris opened Spirit & Body Massage in our home where I had the privilege of seeing the benefits of massage on real clients. My curiosity

grew, and I enrolled in massage school. Every class I took inspired a new admiration of the human body, its complexities and how we can achieve wellness through touch.

Eventually, I joined the business as a fulltime licensed massage therapist. Now, in our beautiful Prescott Valley location, I enjoy helping in the areas of pain relief, mobility, relaxation and overall well-being.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY?

Be honest with yourself, try new things, and let go of what isn’t working.

We are always working toward healthy improvements like timemanagement, being actively present and self-care. We subscribe to a healthy eating app that encourages us to try healthy food substitutions and cook meals at home. Also, better food portions have led to losing weight and feeling better.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT?

Self-care should enable a person to focus on the things they value most and renew their desire to be better. Traveling allows my family to experience new cultures, the beauty of nature and to find joy in special moments.

As business owners,

feeling refreshed allows us to create the perfect environment for quality healing one massage as a time.

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS?

Be honest with yourself, try new things, and let go of what isn’t working.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY?

It is always important to listen to your body. I have learned that it knows what it needs. This year, I am placing “more movement” in the forefront of my health and wellness journey. I hope to achieve a healthier weight and a stronger physical body for my future adventures.

Hip, elbow, and knee care. A joint effort.

Let’s face it. We’re not as young as we were yesterday. Or a decade ago. And whether age or injury has taken a toll on your joints, the results can be debilitating. That’s where our experts come in. Dignity Health’s orthopedic specialists are here to help you feel your best, working with you to get to the source of your discomfort and developing a personalized treatment plan.

Learn more and find an orthopedic specialist near you at dignityhealth.org/azyavapaiortho

We believe in treating the skin—and the person—as a whole.

Sunscreen is your skin’s year-round shield against aging. Rain or shine, daily use helps prevent wrinkles, dark spots, and long-term sun damage. It’s the easiest anti-aging step & the most important step in your skincare routine!! MAINTAIN

SERVICES

Botox/Dysport | Filler | Sculptra | B12 Injections

Medical Weight Loss Program | Hormone Therapy IV Therapy | Lumecca/IPL | Men & Women’s Wellness

Vaginal Rejuvenation | Hydrafacial | Microneedling

DiamondGlow | Brow Lamination | Teeth Whitening

Laser Hair Reduction | Morpheus8

SKINCARE BRANDS

Anfisa | Alastin | Epicutis | GlyMed Plus

Hydrinity | Skinbetter Science | Face Reality Skincare

Lumielle | ZO Skin Health | Osea | Colorescience Vacation ® | ( plated )™ Skin Science

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