Prescott Healthy Living - VOL. 5, NO. 5

Award-winning small group fitness program designed specifically for adults 55 +

Flex your Muscles

in the Sun

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!

Summer is the season we’re all told to get ourselves nice and fit for, under the assumption that we’ll be exposing more of our figures to each other and the Arizona sun that will beat down on all of us.

But there are many more reasons to get toned and lean for the midpoint of the year.

We’re likely to have more time for strenuous outdoor and indoor activities with our family and friends as summer breaks begin and the pace of many of our workplaces starts to ease up. We’ll be working hard in our yards and busting our behinds to get our homes in fighting shape for the winter.

It’s also just a good time to adopt body-strengthening routines and habits to get us through the rest of the year and all the years beyond, including strength training two to three times per week, consuming adequate levels of protein and adding more weightbearing exercise to your daily life.

But the best reason of all — it’ll be lots of fun!

Be Well,

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For over four decades, Prescott Women’s Clinic has been the go-to quality medical practice in the local community for obstetrical and gynecological care for adolescent girls and women.

LocalHEALTH

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.

Jamaal McCoy

Owner of Fit Body Boot

Camp, Vibes Juice Bar, Barbudos Mexican Grill & Cantina and Nana’s Cafe, as well as general manager of Findlay Toyota Jamaal McCoy is a workout enthusiast, community leader and owner of many businesses as well as an inspirational speaker who works with youth. He has lived in the Prescott area since 2017 with his wife, Rhona, and daughter, Naya.

Cathy Clements

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

Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

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.

John Murphy

Founder, Make 100 Healthy

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 though nutrition and gardening education. He’s a proud husband, father and real estate agent.

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

As a registered dietician nutritionist for over 20 years with a master’s in food management from New York University, Elisa Oliver-Nielsen employs her knowledge and expertise to see her clients healed and thriving, so that wellness becomes achievable, sustainable and long-lasting.

Vickie Johnston

Owner and Founder, H2O Health

Vickie Johnston is an international speaker, former lab tech, product designer, local resident, KYCA radio host, researcher, educator, creator and owner of the H2O Health store in Prescott Gateway Mall. Vickie has been on the forefront of “Green Living” since the beginning.

Dr. Dana Rockey

DMD, Owner, Prescott Sleep Solutions

Dr. Dana Rockey is a dental sleep medicine specialist, who focuses on solutions for snoring and sleep apnea at Prescott Sleep Solutions. He offers comprehensive treatments and collaborates with area physicians to treat patients.

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.

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.

ENTHUSIASTS

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

Blayne Soriano is a Level 2 CrossFit Coach and CrossFit Kids Coach at Redtail CrossFit. She does one-on-one training and helps her clients with meal prep using her PN-L1 nutrition certification. She carries other certifications including Olympic lifting. Photo: Kai York

Loree Walden Marketing Manager, Yavapai Humane Society

Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!

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.

Katie Wallace

Founder & CEO, Owner of Club Pilates Prescott and Sedona, Club Pilates

Pilates brought strength, stability, peace and connection to Katie’s life as she transitioned out of her career with a public accounting firm. She wants to bring that same sense of wellness to Prescott when she opens Club Pilates at the Pine Ridge Marketplace this summer.

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.

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson is an RN and aesthetic injector, and owns Wilson Aesthetics. She graduated from Estrella Mountain Community College in 2010 and found a passion for the aesthetic industry and creating a space where patients can be treated with the utmost kindness and respect.

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.

May Celebrates

FITNESS AND SPORTS

by Valerie Demetros

cardiovascular disease.

And it doesn’t take long.

Adding more physical activity can have immediate and longterm health benefits. Most importantly, regular activity can improve your quality of life.

Keep your kids off the couch and get your whole family moving with these summertime fitness ideas:

1. Get some household chores done, or walk while chatting on the phone. Make it a priority to talk with friends while you’re moving, whether that’s walking, working, cleaning or hiking.

2. If your family doesn’t have a favorite fitness activity, try a new activity once a week. This could be ice skating, rock climbing or just going on a hike in beautiful Northern Arizona. Mix it up and find something you all enjoy.

May is National Physical Fitness & Sports Month, which means there is no better time to make it a personal goal to take care of physical fitness and health for yourself and your family.

Physical activity helps older adults maintain independence, and it

increases your energy, boosts mood, helps you bond with your kids, sets a lifelong fitness lifestyle for your kids and even reduces stress during pregnancy.

Adding more physical activity or exercise into your everyday life can reduce the risk of developing several diseases like Type 2 diabetes, cancer and

3. Go beyond swimming with fun water activities. This means canoeing, kayaking, paddleboarding, surfing, water skiing, wakeboarding or tubing, all of which are available throughout the state in inviting spaces.

4. Ask your children to help with yardwork. Raking leaves, planting

and tending a garden all get your heart rate up while checking off items on your family’s to-do list.

5 . Set up an obstacle course. Make it a challenging obstacle course — create stations in your backyard or at the park for exercises like lunges, squats, situps and pushups. If you’re near a jungle gym add pull-ups or other monkey-bar exercises.

6 . Get wet. On warm summer days, water balloons, water guns, sprinklers and even a simple garden hose provide ample opportunities for exercise and fun. Create a game in which participants try NOT to get wet. You can even play tag or dodge balloon with water balloons.

7. Finally, go high-tech. There are countless apps to help you all get moving together. Whether you challenge each other using a social networkstyle app like MapMyRun or MyFitnessPal, or opt for something like Pokemon Go, the end result is that you’re moving! Take a look at YouTube fiveand 10-minute workouts for kids. There are even superhero-themed workouts for the little ones.

Get Summer Strong

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

When you hear the phrase “strong for the summer,” what does that mean to you?

Does it mean you want to look and feel confident in a bathing suit either by a pool, the beach or a lake day with friends? Does it mean you have activities with your kids, nieces, nephews you want to be able to keep up the energy for?

I like to play the advocate for the phrase: “Always striving to be better, to be stronger, to grow and change for the better.”

Everyone’s motives will be different when it comes to getting strong for the summer, but here are some things you can get started on now to work toward creating a healthy lifestyle as we move closer to summer.

* Stay hydrated.

* Get enough vitamins and minerals through foods such as fruits and vegetables.

* Focus on eating enough protein to stay sated and burn unwanted fat.

* Get outside. Challenge yourself a couple times a week to go on a hike, bike ride or even just a walk with a friend.

Make this your strongest summer yet!!

WISE UP

TO THE IMPACT OF CHEMICALS

by Vickie Johnston, Owner and Founder, H2O Health

With over 84,000 toxic chemicals in our environment, staying healthy is a challenge.

Just 100 years ago, many of the chemicals being used today did not exist. This includes chemicals needed to produce things like modern medicines, gasoline, plastics, cigarettes, soda, pesticides, makeup, perfumes, personal care products, cleaning supplies, building materials and more.

On average, every man walks out his door with over 200 chemicals on or in his body, and women walk out with over 400. Variations of hydrocarbons exceed 10 million.

Chemicals affect our food chain, our water and our health. There are over 4,000 known chemicals in our drinking water.

Most fresh food is treated with pesticides made with oil-based petroleum added. This means it does not wash off. This includes

foods labeled organic. Organic growers can use pesticides, they just must be on the outside of the food, not put on the ground to be absorbed by the root system.

Think of the analogy of taking your car in for repairs to someone who is not a mechanic. If just one thing goes wrong, it doesn’t work right. Oh sure, the radio knob can break, and many other small things can go wrong and the car will still go down the road but not at optimal performance or functionality.

The human body is the same. You have quadrillions of processes going on, 24/7. When all the systems do not function, the whole body begins to break down system by system.

Clean water is your

body’s best defense. I am not talking about RO (reverse osmosis) water or bottled water. Neither have what your body needs to do its job optimally because they are void of minerals and may be acidic. The bottled water business has made billions, while simply filtering the chlorine out.

Doctors say our children’s health will be worse than ours due to a lifetime of eating and drinking poor

quality water and nutrient-deficient, chemical-laden food.  Start today by simply drinking clean water.

I like what Deepak Chopra says; “The definition of health is returning to wholeness. If you take care of your well-being, you have contributed to the wellbeing of the world.”

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Jeanette Pilotte MD, FACOG

Denise L. Gallus, PA

Denise L. Gallus, PA

Jeanette Pilotte MD, FACOG

Grow Baby Grow

by John Murphy, Founder, Make 100 Healthy Foundation

With the blossoming of spring, it’s time to get our gardens growing. The traditional outdoor planting schedule in the Quad Cities usually falls around Mother’s Day. (Mother Nature).

The theory is that overnight temperatures should not go below freezing from this time until late September or early October — our outdoor growing season.

I am proud to have started the Prescott Food Forest, a gardening education and training program located at B Organic Farm in Chino Valley. We host our Gardeners Of Destiny courses every Saturday from 10 a.m. to noon and welcome volunteers to help tend the garden.

It’s our mission to teach anyone who wants to learn how to grow food all aspects of the growing cycle. I call it the full eco system of gardening.

Planning, planting, replanting, growing, harvesting, eating, cooking and preserving all that you grow, is the key to maximizing your efforts and success.

Whether you have the space and facilities to grow fruit and vegetables on your own property is the

first decision you should consider. The next question is what type of gardening is best suited to your space, budget and expectations.

GARDENING METHODS

* In-ground beds

* Raised beds

* Container gardens

* Aeroponic and hydroponic systems

It really doesn’t matter which method you use as long as you are able to grow food.

Next, select the fruits and/or vegetables you and your family enjoy eating. This makes the effort more rewarding. The most popular fruits and vegetables include

lettuce, tomatoes, peppers, beans, zucchini and peas.

The old saying “You are what you eat” is true. When you feed and fuel your body with nutrient dense, healthy, locally grown, non-GMO food, you will feel vibrant, alive and full of energy.

That’s a good reason to Grow Baby Grow! So Let’s Get Growing! It’s very fulfilling.

Members of the Prescott Food Forest gardening and training program. Photo by John Murphy

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Core Exercises

IMPROVE EVERYDAY ACTIVITIES

Core exercises build strong abdominal muscles. They improve your posture, make everyday activities like bending or twisting easier, reduce low back pain and improve your balance. Core work should be part of your well-rounded workout routine.

Aim for at least 150 minutes of moderate aerobic activity every week and try to fit in 75 minutes of vigorous activity every two weeks. Your core work doesn’t have to take a lot of time. Slide in exercises and stretches during the day or add a few core exercises to your usual routine to make the most of this essential exercise. Start slowly and add a core workout two to three

times a week. And don’t get bored; change it up with new routines to keep you motivated. Aim for the following core work with one set of each exercise for 12 to 15 repetitions to start.

ABDOMINAL CRUNCH

Abdominal crunches are a classic core-strength exercise.

1. Lie on your back and place your feet on the floor or a wall with

your knees and hips bent at 90-degree angles. Tighten the abdominal muscles.

2. Raise your head and shoulders off the floor, crossing your arms on your chest, tightening your core. Hold for three deep breaths.

3. Return to the start position and repeat.

GLUTE BRIDGE

1. Lie on your back with your knees bent. Keep your back in a neutral position and try not to tilt your hips. Tighten the abdominal muscles.

2. Raise your hips off the floor until your hips line up with your knees and shoulders. Hold for three deep breaths.

3. Return to the start position and repeat.

QUADRUPED (BIRD DOG)

1. Start on your hands and knees with your hands directly below your shoulders, lining up your head and neck with your back. Tighten the abdominal muscles.

2. Raise your right arm off the floor and reach forward. Hold for three deep breaths. Lower your right arm and repeat with your left arm.

3. Raise your right leg off the floor. Tighten the trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.

4. For an added challenge, raise your left arm and your right leg at the same time, then repeat with your right arm and left leg.

Hummingbirds THESE FLOWERS ATTRACT MORE

by Ken Lain, The Mountain Gardener, Watters Garden Center

Lisa and I sat in our front courtyard watching the antics of “our” hummingbirds. They were enjoying water from the fountains and sipping nectar from the 30+ pots of flowers.

We don’t have feeders. We never want our birds to become an obnoxious burden, but we have many flowers that bring in the birds. We noticed some flowers attract the hummers better. The same flowers attract butterflies.

Try planting some of our favorites.

Agastache — Burgundy-rose flowers pop against dark green foliage that attracts hummingbirds and butterflies; 3-feet tall.

Autumn sage — Salvia greggii, the longest blooming sage in crimson-red, signals spring with continual flowers through autumn. This knee-high bloomer deserves a prominent location in the garden’s hotter spots.

Fuchsia — They have one of the brightest flowers for a shade-loving plant. Blooms usually are pink, orange and yellow and have a drooping habit at the end of the stems.

Harlequin Pink

Penstemon —This cottage garden essential produces a profusion of tall, native spikes of bright pink flowers that bloom from early summer to fall. Locally hardy down to -30 degrees.

Impatiens — Provides long-lasting bloom in the shade; flowers through to the first frost. Impatiens have simple, five-petal flowers that bloom in various colors from blue, purple, orange, pink, white to red. Impatiens set seed readily in the garden.

M onarch Promise

Milkweed — Milkweed

is butterflies’ choice of place to lay their eggs; it’s also a source of nectar for their migrations. The contrast between the tiny blossoms of orange and red against the spiky variegated foliage makes this plant uniquely stunning.

Petunias — A staple for containers, hanging baskets and window boxes. The trumpetshaped flowers are a dead giveaway for their ability to attract hummingbirds.

Summer Splash

Nierembergia — Its flowers are profuse and almost look like they are made of paper. It re-seeds quickly and is excellent for hot locations. It is easy to grow and perfect for patio pots and baskets.

D on’t forget birds need a reliable water source and are satisfied with a simple birdbath or a saucer filled with an inch or so of water

With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone.

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KEEP MOVING

TO KEEP HEALTHY

by Valerie Demetros

The key to staying healthy is to keep moving — ask any doctor, nutritionist or trainer. But that doesn’t mean you have to limit yourself to one type of physical activity. Too many times, people tend to find one type of exercise, like lifting weights or aerobics and stick to it.

In reality, the best thing to do is combine aerobics, stretching, strengthening and balance exercises.

AEROBIC EXERCISE

Aerobic exercise speeds up your heart rate and breathing and helps your body function. It gives your heart and lungs a workout and increases endurance.

If you find yourself winded walking up a flight of stairs, it’s time to add a bit of aerobic exercise to your life. It helps to condition your heart and lungs and get enough blood to your muscles to help them work efficiently.

Aerobic exercise also relaxes blood vessel walls, lowers blood pressure, burns body fat, lowers

blood sugar levels, reduces inflammation and boosts mood. Combined with weight loss, it can also lower LDL cholesterol levels.

Aim for at least 150 minutes per week of moderate-intensity aerobic activity like walking, swimming, jogging, cycling, spinning, hiking or exercise classes.

STRENGTH TRAINING

It’s a fact, everyone loses muscle mass as they age. Strength training helps you build it back. Regular strength training can help you stand up from a chair, get up off the floor, lift heavy objects and stay fit and healthy.

Strengthening your muscles also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture and reduces stress and pain in the lower back and joints. Exercises include squats, pushups and lunges as well as resistance training from weights, bands or weight machines.

STRETCHING

Stretching is often overlooked or considered just a quick step before moving on to other activities. But aging leads to a loss of flexibility in the muscles and tendons as muscles shorten and don’t function properly.

That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain and falling. Stretching can help.

It can also help to prevent injury and lead to increased range of motion, healthy muscles, balance and reduced pain. Stretch every day or at least three or four times per week.

BALANCE EXERCISES

Improving your balance can have tremendous benefits, including feeling steadier and preventing falls. It’s especially important as you get older, but start early to prevent unexpected problems.

Typical balance exercises include standing on one foot or walking heel to toe, with your eyes open or closed. Getting your balance right can lead to promising improvements.

THE CHALLENGE OF

Discover Desoto Mine Trail

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

We’re always on the lookout for exciting trails that showcase the rugged beauty of our region while testing our skills. One such gem is the Desoto Mine Trail.

It offers travelers a blend of Arizona’s mining history along with terrain that’s rewarding and fun.

Located in the Bradshaw Mountains, the Desoto Mine Trail, which can easily be found on the OnX Offroad app, begins near the quaint town of Crown King. It’s a challenging trail, with an OnX Offroad rating of 8/10, making it perfect for drivers with some offroading experience or who want to put themselves to the test.

The trail is fairly diverse and offers an array of rock gardens and shelf roads in addition to a few smoother dirt sections. It is noteworthy for its tight switchbacks and narrow stretches, which demand skillful maneuvering.

A s you gain elevation, you’ll traverse from dense

forests to open vistas featuring panoramic mountain views.

The trail leads to the old Desoto Mine that first opened in 1903 in an unrelenting search for copper ore. Although no longer in operation, the mine’s remnants offer a glimpse into Arizona’s rich mining past. We advise visitors to explore with respect, so it can remain a destination for future generations.

If you’re going to attempt this trail system, first and foremost, preparation is key. You can’t be too prepared when traversing an Arizona shelf road.

Check the weather before hitting the trail head to avoid getting caught in a monsoon, and ensure you’ve told at least someone where you’re going and when you intend to return.

D evices like the Garmin Tread or inReach are great ways to keep in contact with friends and family while exploring new trail systems.

Photo: Summit 4x4 Company

FIT IN A FLASH: FOR THE TIME-STRAPPED

Weight Loss Strategies

by Jamaal McCoy, Owner of Fit Body Boot Camp

Balancing a full schedule and maintaining a healthy weight can seem like an epic struggle, especially for busy professionals constantly on the go. I get it, I’m a busy professional too! So in this article, I'll explore practical weight loss strategies tailored for those fleeting moments in your day.

SMART EATING FOR BUSY BEES

One of the cornerstones of weight loss is diet, but when time is of the essence, meal planning and preparation can fall by the wayside. So:

* Keep healthy snacks handy: Stock your workspace and home with nutritious snacks like nuts, yogurt and fruit.

* Stay hydrated: Keep a water bottle with you at all times to stay hydrated and to keep unnecessary snacking at bay.

* Meal prep magic: Dedicate an hour or two on the weekend to prepare and pre-portion meals for the week.

WALKING YOUR WAY TO WEIGHT LOSS

Never underestimate the power of walking:

* Set a step goal: Even taking the stairs, parking farther from the office or a doing a quick jaunt during your lunch break adds up.

* Walking meetings: Propose walking meetings with colleagues to discuss projects and strategies while on the move.

* Pedometer or fitness tracker: These gadgets can motivate you to move more and hit daily step goals.

WORKOUTS FOR FAST-PACED LIVES

Even with severe time restrictions, you can get a workout by being efficient:

* HIIT the gym: Highintensity interval training (HIIT) packs maximum benefits into minimal time. Many gyms offer HIIT classes that can be as short as 20 minutes.

* At-home body weight routines: Routines that use your own body weight can be done anywhere. These include exercises such as pushups, squats and situps, which can be squeezed into a busy routine.

MAKING THE MOST OF YOUR EFFORTS

Weight loss and maintenance are marathons, not sprints. Implementing small changes consistently over time leads to results. Consider:

* Accountability: Partner with a colleague or friend with similar goals for mutual motivation, accountability.

* Quality over quantity: Choose nutrient-dense foods and workouts that challenge you.

* Self-forgiveness: If you slip up on your diet or miss a workout, don’t get discouraged. Acknowledge the misstep and refocus on your goals.

Pilates Offers Lifetime of

STRENGTH, COORDINATION, BALANCE

by Katie Wallace, Owner of Club Pilates Prescott and Sedona

"Strong for summer” is a fantastic goal. However, gaining strength and mobility for many summers to come should be the ultimate goal.

A strong start to your summer — and a lifetime of wellness — can begin with Pilates.

Pilates is a practice created by Joseph Pilates. He originally named it “Contrology.” In that spirit, let’s discuss how you can exert more control over your health and wellness to be strong throughout your life.

Sarcopenia has been defined by the National Institute of Health as an “age related, involuntary loss of skeletal muscle mass and strength. Beginning as early as the fourth decade of life, evidence suggests that skeletal muscle mass and skeletal muscle strength decline in a linear fashion, with up to 50% of mass being lost by the eighth decade of life.”

Incorporating resistance training by using body weight, springs and other equipment helps stimulate and strengthen muscles. By using resistance that can be adjusted to accommodate different fitness levels, Pilates is a suitable option for all levels and body types.

Strengthening core muscles contributes to overall stability and can help counteract the muscle atrophy that occurs as we age. Pilates exercises involve movements that challenge balance and coordination. This aspect of Pilates is crucial, as it helps maintain and improve proprioception and reduce the risk of falls.

By emphasizing the mindbody connection, Pilates requires focus on precise and controlled movements. This mental engagement can have positive effects on cognitive function and neurological health.

Mindfulness and focus on breathing in Pilates can contribute to stress reduction, improved emotional well-being and enhance blood circulation. The low-impact nature of Pilates exercises makes them suitable for individuals with joint issues or cardiovascular concerns. The controlled movements promote circulation and may contribute to cardiovascular health without putting excessive strain on the heart and joints.

Participating in group Pilates classes can provide social interaction, reducing feelings of isolation or loneliness. Improved health and independence resulting from increased strength and mobility can improve emotional wellbeing and confidence.

Gaining and maintaining strength, mobility and balance is the pathway to enjoying the things we value most – especially as we age. Pilates is a life-long, and therefore year-long, activity. It will help you be “strong for summer,” but it will keep you strong throughout your life.

Increased Open Space

IN THE HEART OF THE CITY

submitted by the City of Prescott

The City of Prescott Recreation Services department, in partnership with GEM Environmental, have created a new trail within walking distance from downtown Prescott. This trail serves the Boys & Girls Club of Central Arizona along with neighboring residents and visitors to its 335 East Aubrey Street location.

The trail was developed as a result of a study on parks and open space, conducted by City park rangers, as part of a National League of Cities, Cities Connecting Children to Nature Grant.

“While mapping our city parks for equitable access, we noticed a few acres of undeveloped city property behind the Boys & Girls Club. With that location hosting a public playground and outdoor educational programing, it seemed like a prime spot for a trail,” said Sean Underhill, a ranger with Prescott Recreation Services, and Yavapai County Community Health Services.

“I quickly gained support from the Boys & Girls Club. I then reached out to the City Trails Coordinator Chris Hosking for his expertise

and my colleague Ryder Moreno, formerly with GEM Environmental, who was leading a program to teach a new generation of trail builders.” GEM agreed to build the trail at no cost to the city to gain the additional experience.

The GEM crew had worked on multiple locations over the summer months to benefit the community.

“Prior to the new GEM crew beginning their work they received a lesson in how to build a trail following the Leave No Trace Principles,” said Underhill, who is also the Leave No Trace state advocate for Arizona. Those visiting the new trail are encouraged to follow these principles by staying on the trail and not disturbing any wildlife they may encounter along the way.

This new trail can be accessed from the southside back parking lot of the Boys & Girls Club. It is a short trip to the top, where one can quickly escape their residential surroundings and enjoy the naturally unobstructed summit views of Thumb Butte and Granite Mountain.

w ww.AZadvocate@lnt.org

Lucy and Quinn

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Photo: Sean Underhill

Get a Dog FOR THE

by Loree Walden, Marketing Manager, Yavapai Humane Society

MHealth of It

ay… a month that often means spring is coming to an end and summer is right around the corner. All of April’s showers should now be giving us May flowers.

Many of us are starting to enjoy warmer weather and thinking about getting out and being more active. I think most of us have our health on our minds a lot, but it isn’t always easy to put our thoughts into actions. Sometimes having a pet makes all the difference in that.

Having a pet means we have to be active, and we have to think about our health, so we’re able to take care of them and keep them healthy.

Something as simple as getting up every morning and taking your dog out for a walk can jump start your day, your heart and your spirit. Guess what? It’s doing the same thing for your dog.

Taking some time to play with them often boosts your adrenaline, gives you some time for fun, laughter and bonding time. Guess

what? It’s doing the same thing for your dog.

That evening walk you take when you get home from work provides you time to unwind from your day, get out and forget about your worries and enjoy your surroundings and all the beauty around you. And once again, guess what? It’s doing the same thing for your dog.

Having a pet is good for your health, your heart and soul. There is nothing or anyone on earth that loves you more unconditionally

than your own dog. They don’t judge you; they don’t care how much money you make, what you look like or are wearing, or what kind of car you drive.

They only care about you coming home to them every day. The absolute best part of my day is coming home and opening my front door to see my tail-waggin’ dog who has been waiting for me.

If you think about it, your dog could be your best motivator and workout partner. So, here’s my advice: Get a dog for the health of it!

LocalEVENTS

MAY 4

Monthly Watson Woods Bird Walk

Watson Woods Riparian Preserve

8 a.m.

www.prescottaudubon.org

Nature Niños - Free Family Nature Program

Community Nature Center of Prescott

10 a.m. - noon

www.facebook.com/natureninosprescott

Saturday Express Childbirth Class

Yavapai Regional Medical Center EastPrescott Valley

9 a.m. - 4:30 p.m.

www.yrmchealthconnect.org/calendar

MAY 6-7

Mental Health Conference:

Across the Lifespan

Prescott Resort

Starting at 8:30 a.m.

www.healthyyavapai.com/mental-health-summit

MAY 7

Kidz 2 Camp Golf Tournament

The Club at Prescott Lakes Golf Club

7 a.m. - 3 p.m.

www.Prescott.SalvationArmy.org

MAY 31

Relay for Life Quad Cities

Prescott Valley Civic Center

May 31, 6 p.m. - June 1, 6 a.m.

https://secure.acsevents.org/site/ STR?pg=entry&fr_id=107708

YOUTH EVENTS & ORGANIZATIONS:

YMCA Aquatics Center (lap swim, family swim & group or private/semiprivate lessons available)

www.prescottymca.org

YMCA Gymnastics

www.prescottymca.org

ONGOING EVENTS:

Dance & Fitness Classes at Elks Theatre

www.prescottymca.org

Learn to Meditate in Prescott

Tuesdays through June 25 6:30 p.m. - 7:45 p.m.

Unity of Prescott

www.meditationinnorthernarizona.org

Prescott Farmers Market Saturdays 9:30 a.m. - 12:30 p.m.

YRMC Parking Lot

www.prescottfarmersmarket.org

Mind-Body

CONNECTION

Have you ever noticed how a great workout leaves you physically energized and mentally recharged? For some people, exercise is essential to their mental health.

As a matter of fact, it is a proven fact that there is a profound and symbiotic relationship between physical fitness and mental well-being.

More and more research stresses the complicated link between physical fitness and mental health proving that physical activity generates a cascade of biochemical changes in your body and brain. This includes the release of endorphins — natural mood lifters that play a pivotal role in stress reduction and mood enhancement.

Physical activity also stimulates neuroplasticity; the brain’s extraordinary ability to reorganize and adapt, enhancing cognitive functions and mental dexterity.

Physical activity is a potent tool for boosting mental health. Studies show exercise helps to mitigate symptoms of depression and anxiety, elevate self-esteem and improve bodyimage perceptions.

Regular physical activity can actually diminish the risk of mental health disorders and serve as a treatment for depression, anxiety and ADHD. Exercise has even been linked to heightened cognitive functions like enhanced memory and attention span.

Aerobic exercises like running, cycling and swimming tend to increase endorphin production and promote neurogenesis, leading to mood elevation and stress reduction.

Strength training, which builds muscle, also raises selfconfidence and self-efficacy.

Post-Traumatic Stress Disorder (PTSD), anxiety disorders and depression have all shown improvement when exercise is added to treatment. Different forms of exercise can offer varying benefits depending on the specific condition.

Regular exercise releases feel-good endorphins and other natural brain chemicals that enhance a sense of well-being, crucial for combating depression

Just achieving your exercise goals has been shown to boost self-confidence.

Exercises that encourage mindfulness and add focus and concentration include yoga or tai chi. These are particularly beneficial for anxiety disorders.

And rather than shy away from strong exercise, studies show that intense exercises like spinning and running can help reduce PTSD symptoms and improve mood

If strenuous exercise is not your game, or you have physical limitations, there are still benefits to be found. Yoga and other less physically demanding exercises can help you focus on the present, stay mindful and battle negative thinking

The bottom line is that physical activity plays a vital role in managing the mind-body connection. Whether it’s aerobic exercise, strength training or mind-body practices, regular physical activity can significantly contribute to your mental health.

Skin Cancer

BRUSH UP ON YOUR PREVENTION SKILLS

May is well-positioned at the beginning of the sun-worshipping summer season to be Skin Cancer Awareness Month, so it’s prime time to remind yourself and those around you about the measures that should be taken year-round, but especially now, to prevent the onset of one of the most common cancers in the U.S.:

Sun protection —

Limit exposure to ultraviolet (UV) radiation from the sun, especially during peak hours (10 a.m. to 4 p.m.). Seek shade whenever possible, and wear protective clothing, including widebrimmed hats, long-sleeved shirts and sunglasses.

Sunscreen — Apply a broad-spectrum sunscreen with SPF 30 or higher to all exposed skin, including the face, neck, ears and hands. Reapply sunscreen every two hours, or more frequently if swimming or sweating.

Avoid tanning beds —

Avoid the use of tanning beds and sunlamps, as they emit harmful UV radiation that can increase the risk of skin cancer, including melanoma, the deadliest form of the disease.

Perform regular skin checks — Conduct monthly self-examinations to monitor for any changes in moles, freckles or other skin lesions. Look for asymmetry, irregular borders, uneven color or changes in size or shape.

Know your risk factors —

Understand your personal risk factors, including fair skin, a history of sunburns, a family history of the disease and a large number of moles or atypical moles. Take extra precautions if you have these risk factors.

Protect children —

Protect children from sun exposure by applying sunscreen regularly, dressing them in protective clothing and encouraging them to seek shade during outdoor activities. Childhood sunburns can increase the risk of skin cancer later in life.

Stay hydrated — Drink plenty of water to keep your skin hydrated and healthy. Hydrated skin is less susceptible to damage from UV radiation.

Avoid midday sun — Try to schedule outdoor activities in the early morning or late afternoon when the sun’s rays are less intense. This can reduce your overall UV exposure.

Quit smoking —

Smoking can increase the risk of developing certain types of skin cancer.

Regular skin examinations — Schedule annual skin checks with a dermatologist, especially if you have a history of sun exposure or other risk factors for skin cancer. Early detection can significantly improve treatment outcomes.

QUALITY SLEEP

IMPROVES COGNITIVE HEALTH, ENERGY

by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions

If you could only do one thing to improve your overall health, have more energy and reduce your risk for chronic illness and even Alzheimer’s disease, what would it be? While good nutrition and exercise help keep your body and mind sound, an essential part of continued good health is getting a good night’s sleep.

SLEEP DISTURBANCE AFFECTS YOUR BRAIN

All the organs in your body — including your brain — need sufficient hours of restorative sleep so they can get rid of toxins and repair damage. In one study, adults who had trouble sleeping or used sleep medications had a 23% greater chance of developing dementia or Alzheimer’s disease than

those who slept for seven to eight hours per night.

Adults who don’t sleep well show evidence of nerve damage in their hippocampus, a part of the brain that plays a major role in both learning and memory. Even before permanent damage occurs, chronic sleepiness can affect how well your brain works during the day, leading to symptoms such as confusion, depression, trouble focusing, daytime sleepiness, being accident prone and falling asleep at the wheel.

SLEEP DISTURBANCE SAPS YOUR ENERGY

If you wake up feeling groggy and need multiple cups of coffee to keep

going, you could have a breathing disorder interfering with your sleep. Sleep apnea stops you from breathing multiple times a night. You may snore, gag, choke or wake up struggling for breath.

Diabetes, asthma, heart disease and cancer have been associated with sleep apnea.

Lack of sleep affects your athletic performance, too. You might not feel motivated to work out because you didn’t get enough sleep to push yourself to the limit. You also take longer to recover from a workout because your body isn’t getting the rest and repair it needs.

Even if old age and dementia seem too far in your future to worry about, not getting enough sleep affects every aspect of your health and fitness. To optimize your health, prevent disease and reduce risk for Alzheimer’s disease and other forms of dementia, I recommend a good night’s sleep — every night.

Removing Hair

CONSIDER WITH THIS

Breakthrough Technique

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Unwanted hair growth can influence self-confidence and affect wardrobe choices, leading many to explore various hair removal methods.

Laser hair removal has gained significant popularity due to its effectiveness and lasting results. Specifically, the Motus AZ+ lasers have emerged as powerful options, bringing innovation and efficiency.

Motus AZ+’s technology lies in its ability to cater to all skin types and tones. But what truly sets it apart is its emphasis on total comfort, speed and effectiveness.

Here’s a guide to help you determine if this is the right choice for you:

SKIN TYPE, TONE

Motus AZ+ laser technology is known for its breakthrough in treating even darker skin types. Unlike traditional laser systems, which might be less effective on darker skin due to higher melanin levels, Motus AZ+ uses Moveo technology to deliver energy without adverse effects safely.

It could be an excellent solution if you have light to dark skin and have faced limitations with other laser systems.

HAIR COLOR

While this option is effective for a broad spectrum of skin tones, it’s most efficient for individuals with darker hair. The pigment in the hair follicle absorbs the laser’s energy, making darker hair more responsive to the treatment.

However, advancements in laser technology have also allowed for some success with lighter hair colors.

TREATMENT AREA

This laser technology is versatile and can be used on various body parts, including the face, arms, legs, back and bikini.

Whether targeting larger sizes or more delicate regions, the technology’s adjustable settings can cater to your needs.

LONG-TERM COMMITMENT

Laser hair removal, including the Motus AZ+ treatment, offers longlasting results. However, it’s important to note that multiple sessions are usually required for optimal outcomes.

Most individuals need treatments a few weeks apart to catch hairs in different growth cycles.

PAIN TOLERANCE

One of the standout features of this option is its painless experience, thanks to Moveo technology. Motus AZ+ could provide a much more comfortable option if you’ve been hesitant about laser hair removal due to discomfort associated with traditional methods.

Just like your business conveys a modern and professional image, so should your marketing materials.

∙ Advertising

∙ Custom Publications

∙ Marketing & Branding

∙ Graphic Design

∙ Newsletters

∙ Social Media

∙ Blogging

∙ Online Reputation Management

LIFESTYLE PUBLICATIONS | CUSTOM PUBLISHING | DIGITAL MEDIA SERVICES

OFFICIAL VISITOR GUIDES | CHAMBER PUBLICATIONS

ECONOMIC DEVELOPMENT GUIDES

ROX Media

For your business marketing and printing needs.

Release Therapy

EASES MUSCLE & JOINT PAIN

Myofascial release is a therapy technique often used in massage that focuses on pain that comes from myofascial tissues — the tough coverings that wrap, connect and support muscles.

Myofascial tissues surround and support the muscles throughout your body and pain usually originates from specific points called trigger points, which are stiff areas within the myofascial tissue. Your fascia looks like a sheet of tissue with multiple layers that work together. In between these layers is a liquid called hyaluronan that provides stretch and encourages free range of movement. When the liquid becomes thick, sticky or dries up, it can affect the surrounding body parts.

Tight myofascial tissue restricts movement in your muscles and joints. Compounding your discomfort, as you compensate to make up for the discomfort and loss in movement, you can cause additional tightness without realizing it. This can lead to more pain and discomfort. This type of therapy reduces pain by easing the tension and tightness in trigger points. Sometimes it isn’t easy to know what trigger point is responsible for what pain, and localizing pain to a specific trigger point can be difficult.

The areas where a massage therapist works may not be near where the pain originates or you feel the pain most prominently. Myofascial release works the broader network of muscles that might be causing your pain and tries to reduce tension throughout your body by releasing trigger points across a broad section of your muscular system.

During myofascial release therapy, a therapist will apply light pressure by hand to find trigger points that feel stiff instead of elastic and movable. These stiff areas are thought to limit muscle and joint movements, which can play a part in widespread muscle pain. The massage and stretching used in myofascial release therapy loosens muscles and joints and helps ease the pain. Numerous studies show that massage, spine manipulation and other therapies work quite well for easing pain.

People who experience chronic headaches also can find relief with myofascial release. Gently massaging tightened muscles in and around the neck and head has been shown to reduce headaches.

PILATES AND PREGNANCY:

Learn How to Navigate

by Heather Burgoyne, Owner, Soar Pilates

Recently we have been receiving a lot of inquiries regarding the safety of the Pilates practice while pregnant. First and foremost, it is important to check with your health care provider as every person and pregnancy is different. However, in most cases the answer is “Yes.”

During the course of your pregnancy your body is constantly changing. It is adapting, shifting and making space to support the growth of your baby and preparing for birth. It makes sense that some days you are barely able to get out of bed and other days you have bursts of energy where you feel like you could conquer the world!

However, just as you and your pregnancy are changing on a daily basis, you should expect your Pilates practice to change. There will be some exercises you just simply cannot do during particular stages of your pregnancy, but there are so many more you can do.

Be mindful of your movement, mentally engaged and in tune with your body to best support and honor yourself and

your body when you come in for your session as each day will be different.

Your Pilates studio and educated instructors are here to help guide and support you along this amazing journey. If you are new to Pilates it would be best to set up a oneon-one private session

to assess not only where you are on your fitness journey but what stage you are at in your pregnancy and what to expect over the coming months.

If you are more familiar with the practice it never hurts to take a little extra time one on one to go deeper in your practice and

learn how to move your body now that you are two. Over the course of the next few issues we’ll be diving in deeper to what you can expect in your first, second and third trimester, as well as the most important, fourth trimester, better known as postpartum recovery.

TRANSFORM THE SKIN YOU’RE IN! ADVANCED MEDICAL AESTHETICS AND PLASMA SKIN TIGHTENING PLASMA LIFT VS. SURGERY COME SEE US FOR YOUR NON SURGICAL PLASMA LIFT!

(SKIN TIGHTENING TRIPLE THREAT) NO PAIN • NO NUMBING • NO DOWNTIME • NO DOTS

Neurofeedback training, also known as EEG biofeedback, is a cutting-edge technique that optimizes brain function. It is a non-invasive, drug-free approach that helps individuals enhance their cognitive abilities, emotional well-being, and overall brain health.

Tips on MaintainingHEALTHY SKIN

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

When we think about getting strong for the summer, we should think about the body as a whole, including having strong and radiant skin. Let’s focus on just a few key areas that help build strong and healthy skin — a healthy balanced diet, staying hydrated, using antioxidant rich skin care products and daily exercise.

A balanced healthy diet benefiting your skin includes foods rich in vitamins A, C and E, omega-3 fatty acids, lean proteins and collagen peptides, which help nourish your skin from within.

Your gut health is so important for healthy skin. Some skin conditions have been linked to an imbalanced gut. Eat foods rich in beneficial bacteria, like probiotics and fiber. Kimchi is also one of these beneficial foods. Antiinflammatory foods, foods rich in antioxidants and amino acids are crucial, too. Staying hydrated is underestimated and so crucial for keeping skin strong and supple.

Not only drinking plenty of water but by

consuming hydrating foods like watermelon and cucumbers can do wonders for your skin’s health. If you do not enjoy water, I suggest looking up healthy additives (AG1) that have vitamins, minerals, adaptogens, antioxidants and digestive enzymes and actually taste good, or even try flavored vinegars.

I recommend 100% mineral sunblock. The saying is true, what you put on your body is as important as what you put in it. This is the MOST important thing you can do for your skin to prevent skin cancer and premature aging.

Also, look for products packed with antioxidants; they help protect your skin from environmental damage caused by the sun and other external factors and help slow skin aging. Lightweight moisturizers and serums with ingredients like vitamins C, E, Coenzyme Q 10, polyphenols, retinoids, resveratrol, niacinamide, glycolic acid, peptides (GHK-CU etc.), ceramides, lactic acid, salicylic acid and green tea extract are great options.

Regular physical activity promotes healthy blood circulation, which can give your skin a natural glow. So, whether it’s jogging, hiking, taking a swim or maybe trying a new summer

sport, staying active can contribute to vibrant skin.

May is Melanoma and and Skin Cancer Awareness Month. Make sure you’re getting your skin checked from head to toe.

Photo: Laura Zenari

5

Family Trail Adventures

TO ENJOY THIS SUMMER

Your family can play any of these fitness-oriented games on nearly any Greater Prescott trail, but to give you some ideas we’re suggesting trails featured in previous issues of Prescott Healthy LIVING that could be a good fit for these activities.

1. FITNESS CHALLENGES: GRANITE GARDENS TRAILS

* Integrate fitness challenges along the trail, such as jumping jacks, squats or lunges at designated checkpoints.

* Use natural features like fallen logs or large rocks for exercises like step-ups or push-ups.

* Make it fun by turning exercises into a game or competition among the kids.

2. NATURE YOGA: WILLOW LAKE TRAIL

* Find a scenic spot along the trail for a naturethemed yoga session.

* Teach the kids simple yoga poses inspired by animals or elements of nature, such as tree pose, butterfly pose or sun salutations.

* Encourage mindfulness and relaxation while connecting with the natural surroundings.

3. TRAIL RACES: PEAVINE TRAIL

* Divide the kids into teams and set up a series of short races or relay races along the trail.

* Incorporate elements like sprinting, hopping or skipping to keep the races fun and engaging.

* Offer small prizes or rewards for the winning team to add an extra incentive.

4. NATURE ART: WATSON WOODS TRAIL

* Bring along art supplies like sketchbooks, pencils or watercolors for the kids to create nature-inspired artwork during breaks.

* Encourage them to sketch or paint the scenery, wildlife or interesting natural formations they encounter along the trail.

* Display their creations at the end of the hike for everyone to admire.

5. NATURE TRIVIA: ACKER PARK TRAILS

* Test the kids' knowledge of local flora, fauna and geography with nature-themed trivia questions.

* Ask questions at various points along the trail or during breaks to keep the kids engaged and learning.

* Offer small rewards or treats for correct answers to motivate participation.

6. TRAIL SCAVENGER

HUNT: LYNX LAKE LOOP TRAIL

* Create a scavenger hunt list with items commonly found in nature, such as pinecones, animal tracks or bird nests.

* Provide each child with a list and a small container to collect their treasures or a camera to take photos.

* Award prizes for the first child to find all the items on the list or for the most creative collection.

Attitude of Gratitude

BRING YOUR TO WORKOUTS

Integrating gratitude practice into your workout regimen can enhance your overall well-being and mindset, as well as make the tedious parts go by a little bit faster.

Doing this is easier than it might seem: Start with intention — Begin your workout by setting positive intentions and expressing gratitude for the opportunity to move your body and improve your health. Take a moment to reflect on the blessings in your life and the privilege of being able to exercise.

Mindful warmup —

Practice mindfulness and gratitude as you warm up your muscles. As you perform dynamic stretches or mobility exercises, focus on appreciating the capabilities of your body and the sensation of movement, as well as how each muscle responds to each stretch.

Gratitude journaling —

Keep a gratitude journal dedicated to your workouts, or make room for one if you track your progress in a fitness journal. Before or after each session, take a few moments to write down what you’re grateful for in relation to your journey. This could include supportive workout partners or the opportunity to challenge yourself.

Reflect on progress — Take time to acknowledge and celebrate your progress, no matter how small. Express gratitude for the improvements you’ve made, whether it’s lifting heavier weights, increasing your endurance or mastering a new exercise technique.

Practice gratitude while exercising — While engaging in cardio activities like running, cycling or swimming, use the time to cultivate a sense of gratitude. Focus on the beauty of your surroundings, the rhythm of your breath and the strength of your body as you move.

Gratitude affirmations — Incorporate affirmations into your workout routine by repeating positive statements or mantras silently or aloud. For example, you could say, “I am grateful for the strength and resilience of my body” or “I appreciate the energy and vitality I feel during my workouts.”

Post-workout reflection — After completing your workout, take a moment to reflect on the experience and express gratitude for the physical and mental benefits you’ve gained.

Recognize the sense of accomplishment, stress relief and mood enhancement that exercise provides.

Share gratitude with others — If you’re part of a fitness community or have workout partners, express gratitude for their support, encouragement and camaraderie. Acknowledge the positive impact they have on your fitness journey and reciprocate by offering support and encouragement in return.

Gratitude cool-down — Use the cool-down phase of your workout to engage in a gratitude meditation or visualization. Close your eyes, take deep breaths and visualize yourself surrounded by feelings of gratitude and appreciation for your body, mind and health.

Carry gratitude everywhere you go — Hold onto the spirit of gratitude beyond your workouts and weave it into your daily life. Cultivate an attitude of gratitude in all areas of your life, recognizing and appreciating the blessings, opportunities and connections that enrich your existence.

EASE YOURSELF TO SLEEP WITH

Acupressure

Acupressure is an ancient healing technique that involves applying pressure to specific points on the body (the same ones activated by needles in acupuncture) to relieve tension, promote relaxation and improve overall well-being.

Acupressure has shown promise for aiding sleep success in small studies, though more are needed. It’s worth trying if you’re searching for ways to overcome your sleep deficit, but check first with your health care provider about potential risks if you are pregnant or managing a chronic condition.

SPIRIT GATE

* Location: This point is on the wrist crease, on the little finger side, in line with the pinky finger.

* Technique: Use your thumb to apply firm pressure to this point in a circular motion for 2-3 minutes. Repeat on the other wrist.

INNER GATE

* Location: This point is on the inside of the wrist, about two finger-widths above the wrist crease.

* Technique: Apply steady pressure with

your thumb for 2-3 minutes. You can also try using wristbands or acupressure wristbands that stimulate this point.

THREE YIN INTERSECTION

* Location: This point is on the inside of the lower leg, about three finger-widths above the ankle bone.

* Technique: Apply gentle but firm pressure using your thumb or index and middle fingers. Hold the pressure for 2-3 minutes while taking deep breaths.

BUBBLING SPRING

* Location: This point is on the sole of the foot, in the depression just below the ball of the foot, toward the center.

* Technique: Sit comfortably and use your thumbs to apply pressure. You can also roll a tennis

ball or massage ball under your foot to stimulate this area.

HEAVENLY PILLAR

* Location: This point is on the back of the neck, approximately one finger-width below the base of the skull, on either side of the spine.

* Technique: Apply firm pressure using your thumbs or fingertips. You also can gently massage these points in a circular motion to release tension.

YIN TANG (EXTRA POINT)

* Location: This point is between the eyebrows, in the indentation where the bridge of the nose meets the forehead.

* Technique: Use your index finger or thumb to apply gentle pressure. Close your eyes and take deep breaths while focusing on relaxation.

FUEL YOUR

Fitness Journey

When people talk about making lifestyle changes for their health, fitness and nutrition take center stage. And it’s not surprising since these two things go hand in hand. To improve your overall health, you need to work on your fitness but also ensure that you’re feeding your body right.

Let’s focus on how the basics fuel your body for ultimate fitness.

There are numerous benefits to eating highprotein foods. Protein aids your body in building lean muscle when combined with strength training. It also can help with weight loss because protein-rich foods help you feel fuller, preventing overeating.

But don’t think this just means adding more meat to your diet. There are many more sources of protein to add to your meals.

For instance, beans and legumes like black beans and lima beans can add 21 grams of protein per serving. Fish is high in protein as well as eggs. And even vegetables can deliver protein including broccoli, spinach (remember Popeye?), cauliflower and bok choy.

Carbs are not your enemy. While some weightloss methods encourage you to cut carbs completely, there are healthy carbs out there like fruits and veggies.

Don’t forget that carbohydrates are a major source of energy for your body, especially when starting your fitness journey. You just need to know which are the good guys. Start by identifying foods with complex carbs (aka the good carbs) and pick them over foods with simple carbs (aka the bad carbs). Complex carbs bring more nutrients, fiber and starch to the table while simple carbs are high in sugar and refined starches. It’s not hard to find simple carbs since they are usually in processed foods like cookies, soda and many cereals and snacks.

On the other hand, meals full of complex carbs

provide your body with essential nutrients and help you control cholesterol, maintain a healthy weight and protect your body from Type 2 diabetes.

Focus on vegetables, fruits and whole grains when looking for complex carbohydrates. These are packed with vitamins, nutrients and antioxidants.

Arthritis is your body’s reaction to inflammation in your body. There are several foods that can help fight inflammation such as tomatoes, olive oil, green leafy veggies, almonds, fatty fish like salmon and fresh berries and citrus.

And you hear it all the time, but it bears repeating: water is essential. Try for 72 ounces of water and more, depending on your weight, every day. And add water-rich foods like celery and cucumbers for hydration and added fiber.

LET’S HONOR OUR Mothers Every Day

by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting

This month as we celebrate the women in our lives, we salute every mother, stepmother and mother-figure who has raised us, impacted our lives and has been a role model.

Unfortunately, heart disease remains the No. 1 leading cause of death among women, with stress being one of the top risk factors.

So, let us look at ways you can support the women in your lives and yourself to flourish at any age.

STRESS BUSTERS

* Volunteer to go out for a walk with her.

* Present her with CDs of calming songs.

* Allow her to sleep for at least 7 to 8 hours per night or even take a nap in the afternoon.

* Be part of her support group.

* Practice “Box Breathing” with her — 4 counts inhale, 4 counts holding breath, 4 counts exhaling, 4 counts holding after exhale.

* Give her gift certificates for massages.

* Load a diffuser with her favorite soothing essential oil.

* Cuddle with her.

* Make her a cup of calming warm tea (chamomile, lavender, etc.).

* Gift her with supplies or classes to her favorite most relaxing hobbies.

* Encourage her to take a bubble bath

or hot shower at the end of a busy day.

* Spend 30 minutes with her watching a funny movie/show; laughter is great therapy.

* Do a puzzle, crossword puzzle or play other games with her.

* Respect her boundaries.

ENERGY BOOSTERS

Listen to what your body and heart are telling you: Do you feel tightness of

your chest, are you having migraines, heartburn, chronic pain, panic attacks, anger bursts often? Try to identify the cause of stress triggering these symptoms.

Schedule some alone time every day:

1. Take a power walk of simply 20 minutes to gain as much energy as a cup of coffee.

2. Drink at least 64 ounces of water daily.

3. Refuel: Eat meals/ snacks that contain healthy protein, complex carbs and healthy fats.

4. Take a multivitamin. (Among other nutrients, vitamin B12, magnesium and phosphorus support healthy energy levels.)

5. Limit caffeinated beverage to no more than 16 ounces per day.

6. End your day by writing in your gratitude journal at least three things you are thankful for.

HARVEST THE TASTE OF SUMMER GROW YOUR OWN TOMATOES

Biting into a juicy, homegrown tomato bursting with flavor – sunshine on your tongue, a taste of summer, is unlike anything from the store. This isn’t a dream; it’s your backyard waiting to happen!

Watters exclusive Tomato Collection are adapted varieties grown for local success. Completely organic, GMO-free, and bursting with flavor. We grow perfect plants, and the advice to ensure your tomato adventure is a juicy success! You are going to love you backyard again.

Reiki & Meditation

BENEFIT VETERANS

“Reiki is love, love is wholeness, wholeness is balance, balance is well-being, well-being is freedom from disease.” —Dr. Mikao Usui

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

Veterans who have served in times of conflict, often bear invisible wounds that persist long after their service ends. The journey can be challenging with physical, emotional and psychological struggles.

While traditional medical approaches play a crucial role in the recovery process, complementary therapies like reiki and meditation have gained recognition for their ability to offer holistic healing. Both are now being funded for treatment for veterans, and military officials have noticed that the soldiers receiving reiki have lower rates of PTSD and suicide.

WHAT IS REIKI?

Reiki is an energy healing technique that promotes

relaxation, reducing stress and anxiety through gentle touch. When reiki is applied there is an overall response as your system shifts into parasympathetic nervous system dominance.

When this is dominant, the body is in rest-anddigest mode. This means its priority is to recover, heal, nourish and restore itself. The body knows how to do this, but busy lifestyles keep us in the reactive sympathetic nervous system mode, where the priority is coping (fight or flight), not healing.

It’s fight/flight or rest/ digest — not both at the same time. This is why reiki is so successful in the treatment of PTSD for veterans. Meditation

is also a very supportive component to reiki and well-being.

BENEFITS FOR VETERANS

* Stress and anxiety reduction: By promoting relaxation, reiki enables veterans to better manage stress and anxiety.

* Pain management: Reiki has been shown to have a positive impact on pain management by influencing the body’s natural healing mechanisms. Through the activation of the parasympathetic nervous system, reiki assists in reducing

pain perception and increasing the body’s production of natural pain-relieving chemicals.

* Trauma healing & PTSD: Reiki’s gentle approach to healing can also address the emotional scars of trauma. Veterans who have experienced traumatic events find relief in reiki's ability to release emotional blockages and promote emotional processing.

In Prescott we have a Veterans Connection Hub at 120 N. Marina St. It offers meditation classes and reiki resources. Contact: 928.830.2283.

Thank you veterans! May all Beings Benefit

IT TAKES A VILLAGE TO PROTECT KIDS WITH

Food Allergies

Imagine yourself as a child with a serious food allergy. You have to learn to navigate your way through life while walking a tightrope. Depending on the severity of the allergy, your life may depend on making the right food choices.

It’s a tough way to grow up, and you need all the help you can get.

May is Food Allergy Awareness Month, so it’s a good time to go over some of the facts and coping mechanisms these kids and their families, teachers and others can use to help them.

* Educate yourself and others about food allergies, including common allergens, signs and symptoms of an allergic reaction, and emergency response procedures.

* Maintain open and clear communication with the child’s caregivers, including parents and health care providers, to understand the child’s specific food allergies, trigger and management strategies.

Regular communication ensures consistency and safety.

* Work with the child’s health care provider to develop a comprehensive

allergy management plan, which may include avoidance strategies, emergency medications (such as epinephrine autoinjectors), and steps to take in case of an allergic reaction. Ensure that all caregivers and relevant individuals have access the allergy management plan.

* Teach children and caregivers how to read food labels carefully to identify potential allergens and crosscontamination risks. Encourage reading labels every time, as ingredients and manufacturing processes can change.

* Implement strict foodhandling practices to prevent crosscontamination. This includes using separate utensils, cutting boards and equipment for preparing allergen-free meals, as well as cleaning surfaces thoroughly.

* Offer allergen-free alternatives and

accommodations in school cafeterias, daycare centers, restaurants and social gatherings to ensure that children with food allergies have safe food options available.

* Teach children ageappropriate selfmanagement skills and self-advocacy strategies, such as how to recognize allergens, communicate their needs and safely navigate social situations involving food. Encourage them to speak up about their allergies.

* Ensure that caregivers, teachers and other relevant individuals are trained in recognizing the signs of an allergic reaction and administering emergency medications, such as epinephrine, promptly and effectively.

* Foster a culture of respect, understanding and accommodation within schools, communities and social settings.

Plan for a Healthy Summer

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

Preparing our bodies for the activities we plan for the summer is crucial for enjoying them to the fullest.

Just as we make detailed plans for our trips or events, it’s essential to have a plan in place for maintaining and improving our health. Here are some steps we can take to ensure our bodies are ready for the summer:

1. Assess your current health: Before making any plans, it’s important to evaluate your current health status. This can

include physical fitness, any existing health conditions, dietary habits, sleep patterns and stress levels.

2 . Set realistic goals: Based on your assessment, set realistic health goals that align with your summer plans. These goals could include increasing physical activity, improving nutrition, getting enough sleep, managing stress or addressing any existing health issues.

3. Create a health plan: This structured plan should include specific

actions you’ll take, such as exercising regularly, eating a balanced diet, staying hydrated, practicing relaxation techniques and scheduling regular checkups with health care professionals as needed.

4. Take incremental steps: Break down your health plan into smaller, manageable steps. Instead of trying to make drastic changes overnight, focus on making gradual improvements over time. This could involve starting with short workouts and

gradually increasing the duration and intensity, or gradually incorporating more fruits and vegetables into your diet.

5. Stay consistent: This is key when it comes to improving health. Stick to your plan even when faced with challenges or setbacks. Remember that progress takes time, and every small step counts toward your overall well-being.

6. Stay motivated: Find ways to stay motivated and inspired to stick to your health plan. This could involve setting rewards for reaching milestones, tracking your progress, seeking support from friends or family, or finding activities you genuinely enjoy.

7. Listen to your body: Pay attention to how your body responds to the changes you’re making. If something doesn’t feel right, don’t hesitate to adjust your plan or seek advice from a health care professional.

By taking these incremental steps to prioritize our health, we can ensure that we’re physically and mentally prepared to make the most of our summer plans.

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HEALTHY

5 lbs Pork loin

2 Jalapeños (this recipe used red)

2 Limes, juiced

2 Oranges, juiced

1 cup Broth or water

1 tsp Dried oregano

2 tsp Onion powder

2 tsp Garlic powder

3 tsp Sea salt

2 tsp Black pepper

QUICK

Carnitas Style Pulled Pork

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

This simple recipe is sure to satisfy. The meat comes out juicy with a little bit of crispness and is packed with protein and flavor!

Carnitas style pork is delicious on its own as a main course, served with rice, or in Mexican dishes such as tacos, burritos and nachos.

1Pat pork loin dry with paper towels.

2Combine seasonings in a mixing bowl, then rub into meat. Place meat into slow cooker on high, add juices and broth; let simmer for 5 to 6 hours.

3Once cooked, shred meat and place onto a rimmed baking sheet. Spread meat evenly and place into oven under broiler. Broil for 5 minutes, or to desired crispiness.

Serves 10 | Time to Table 5 hours and 45 mins

Bacon & Avocado

Deviled Eggs

With just a few simple ingredients, these beauties are rich and creamy and add a touch of crunchy bacon, and who doesn’t love bacon? It’s the perfect way to start a meal or the perfect side to bring to the next potluck.

2 tsp Olive oil

4 med Eggs

2 tsp Mayonnaise

1 tsp Dijon mustard

1 med Avocado

2 slices Bacon, cooked

Salt and pepper to taste

Optional: Crushed red pepper to taste

1 Boil the eggs in a pan filled with water for 10 minutes until hard boiled. Remove from heat and add to an ice bath to cool.

2 Peel shells from eggs and slice in half.

3 Spoon out egg yolks and place in bowl along with avocado, mayo, mustard and oil.

4 Mash ingredients together and season with salt and pepper to taste and crushed red pepper if using.

5Chop the bacon strips and set aside.

6Fill egg halves with a spoonful of the avocado mixture, top with bacon.

Serves 3 | Time to Table 15 mins

3 Heirloom or vine-ripened tomatoes, cut into ¼-inch slices

½ tsp Sugar

½ tsp Salt, divided

1 lb Mozzarella, fresh, cut into ¼-inch slices

1 tbsp Extra virgin olive oil, for drizzling

1 tbsp Balsamic glaze (store-bought or homemade), for drizzling

¼ cup Basil, fresh, roughly chopped, plus more whole sprigs to garnish the platter

Black pepper, freshly ground, to taste

1Arrange the tomato slices on a cutting board. Sprinkle with sugar and ¼ teaspoon of the salt, and let sit for a few minutes until the sugar dissolves.

2Arrange the sliced tomatoes on a serving platter, alternating with the sliced mozzarella. Sprinkle evenly with the remaining ¼ teaspoon of salt and freshly ground black pepper.

3Drizzle about 1 tablespoon of olive oil over top, followed by an equal amount of the balsamic glaze (it’s fine to just eyeball it). Scatter the roughly chopped basil over top.

4Garnish the platter with sprigs of fresh basil, as desired.

Serves 4-6 | Time to Table 15 mins

WHOLE30 Caprese Salad with Balsamic Glaze

In this subtly jazzed-up caprese salad, a balsamic glaze adds a pop of tangy-sweet flavor to every bite. The traditional recipe is simple, and we’re adding just a couple of touches to bring out the natural flavor of the tomatoes and mozzarella — a teeny bit of sugar (which can be omitted) to amplify the sweetness of the tomatoes and a tangy balsamic glaze to drizzle on top along with the olive oil.

Quinoa & Chickpea Salad with Avocado

This refreshing dish is just what you will need when you’re looking for a healthy meal with both carbs and plantbased protein. Quinoa and chickpeas are prime sources of protein, while the avocado kicks in a little bit more. It’s also got plenty of healthy fats and fiber.

⅔ cup Water

⅓ cup Quinoa

¼ tsp Kosher salt or other coarse salt

1 clove Garlic, crushed and peeled

2 tsp Lemon zest, grated

3 tbsp Lemon juice

3 tbsp Olive oil

¼ tsp Ground pepper

1 cup Chickpeas, canned no-salt-added, rinsed

1 med Carrot, shredded (1/2 cup)

½ Avocado, diced

5 oz package Mixed greens, such as spring mix or baby kale-spinach blend (8 cups packed)

1Bring water to a boil in a small saucepan. Stir in quinoa. Reduce heat to low, cover and simmer until all liquid is absorbed, about 15 minutes. Use a fork to fluff and separate the grains; let cool for 5 minutes.

2Meanwhile, sprinkle salt over garlic on a cutting board. Mash the garlic until a paste forms. Scrape into a medium bowl. Whisk in lemon zest, lemon juice, oil and pepper. Transfer 3

tablespoons of this dressing to a small bowl and set aside.

3Add chickpeas, carrot and avocado to the larger bowl; gently toss to combine. Let stand for 5 minutes to allow flavors to blend. Add the quinoa and gently toss to coat

4Place greens in a large bowl and toss with the reserved 3 tablespoons dressing. Divide the greens between two plates and top with the quinoa mixture.

Serves 2 | Time to Table 25 mins

1½ lbs Chicken breasts, boneless and skinless, sliced (against the grain) into ½-inch strips

3 Bell peppers (green, yellow and/or red), cored and sliced into strips

1 Yellow onion, thinly sliced

2 cloves Garlic, minced

3 tbsp Oil (vegetable or canola oil)

1 Lime

¼ cup Cilantro, fresh, chopped

8-10 sm Tortillas, flour or corn

Topping options: Sour cream, sliced avocado or guacamole, pico de gallo, shredded cheese

FAJITA SEASONING

1 tbsp Chili powder

1½ tsp Paprika

1½ tsp Cumin

½ tsp Onion powder

½ tsp Garlic powder

¼ tsp Dried oregano leaves

¼ tsp Cayenne pepper (optional)

Salt and freshly ground black pepper

FAMILY FRIENDLY

Simple Sheet Pan Chicken Fajitas

When you’re looking for an easy family dinner that’s still going to have some sizzle, these chicken fajitas will wake everyone up in time for a lively evening. A generous helping of vegetables ensures a healthy dose of nutrients and the tortillas an easy handheld meal.

1Lightly spray a large sheet pan with nonstick cooking spray. Lay the vegetables evenly on the pan and place the chicken on top of them. Preheat oven to 425°.

2Combine seasoning ingredients together in a small bowl. Stir well to combine. Sprinkle most of the seasoning over the chicken and some of it over the vegetables. Spoon minced garlic on top of the chicken and drizzle oil over the

entire pan. Toss everything well and spread it into an even layer across the pan.

3Cook for 15 to 20 minutes or until chicken is cooked through. Wrap the tortillas in foil and place them in the oven to warm during the last 5 minutes of cooking.

4Remove everything from the oven. Squeeze fresh lime juice over the chicken and vegetables and sprinkle with cilantro. Serve in warm tortillas with extra toppings.

Serves 5 | Time to Table 25-30 mins

VEGETARIAN

Salmon Fillets with Roasted Vegetables

You need to try this delicious and healthy recipe, which will produce tender salmon and perfectly roasted vegetables. Everyone can feast on these tasty salmon fillets filled with omega-3 fatty acids and healthy fats, along with the vitamin C and fiber in the lemon and potassium in the cauliflower.

4 4-6-oz Salmon fillets

1 sm Cauliflower head

1 sm Butternut squash

1 med Red bell pepper

1 med Zucchini

1 med Red onion

2 tbsp Olive oil

¼ tsp Salt

¼ tsp Black pepper

¼ tsp Garlic powder

1 Lemon, sliced

1Preheat oven to 400°. Cut the cauliflower into florets; peel and dice the butternut squash; slice the pepper, zucchini and onion.

2Place vegetables on a baking sheet, drizzle with olive oil, salt, pepper and garlic powder. Toss to combine.

3Roast vegetables for 20 to 25 minutes, until

tender and lightly browned.

4Season salmon with salt, pepper and lemon slices. Place on a separate baking sheet

5Add salmon to the oven for the last 10 minutes of vegetables cooking.

6Serve salmon with roasted veggies.

Serves 4 | Time to Table 40-50 mins

health & wellness

DIRECTORY

Your guide to Greater Prescott’s medical & wellness professionals.

Acupuncture

Pine Grove Acupuncture

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

Aesthetics & Wellness

Aboost Wellness and Salon

543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111

Artisan Aesthetics

212 S. Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

Killer Skin By Kelly

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

928.499.4686

Studio ROX

1957 Commerce Center Cir., Ste. B Prescott, AZ 86301

www.studio-rox.com | 928.351.1555

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

www.northernazallergy.wixsite.com/ prescottallergy

928.224.7540

Audiologist

Webb Hearing Center

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

Cardiac Care

3185 Windsong Dr.

Prescott Valley, AZ 86314

www.cardiaccare.info | 928.759.7009

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

The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355

Yavapai Cardiac Surgery

811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.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, 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

7749 E. Florentine Rd. | Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200

Bowen Chiropractic & Wellness Center

794 S. AZ-89 | Chino Valley, AZ 86323

www.bowenchiro.com | 928.636.7682

Bownlie Chiropractic Center

120 Grove Ave. | Prescott, AZ 86301

www.brownliechiropractic.com

928.445.9781

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/our-clinic

928.445.5607

Lifestyle Chiropractic

3192 N. Windsong Dr. | Prescott, AZ 86301

www.lifestylechiroaz.com | 602.400.6106

New Life Chiropractic

172 E. Merritt St., Ste. B | Prescott, AZ 86301

www.newlifechiropracticaz.com

928.445.5818

Precision Spinal Care

3733 Karicio Ln. | Prescott, AZ 86303

www.precisionspinalcare.net | 928.442.0202

Prescott Family Chiropractic

3220 Lakeside Village | Prescott, AZ 86301

www.prescottfamilychiropractic.com 928.778.9600

Prescott Preferred Chiropractic & Emotional Healing

936 12th Pl. | Prescott, AZ 86305

www.prescottazchiropractor.com

928.778.7996

Prescott Valley Chiropractic

3088 Robert Rd. | Prescott Valley, AZ 86314

www.prescottvalleychiropractic.com

928.775.0522

Salberg Chiropractic

202 N. Granite St., No. 210 | Prescott, AZ 86301

928.445.2004

Synergy Wellness Center

1590 Willow Creek Rd. | Prescott, AZ 86301

www.synergywellnessaz.com | 928.277.1899

Thrive Family Chiropractic

1060 W. Iron Springs Rd. | Prescott, AZ 86305

www.thrive-az.com | 928.460.5448

Warman Chiropractic

8113 Florentine Rd. | Prescott Valley, AZ 86314

928.445.4059

Weary Chiropractic

730 N. Montezuma St., B

Prescott, AZ 86301

www.drweary.com | 928.778.2228

White Spar Chiropractic Clinic

405 White Spar Rd. | Prescott, AZ 86303

928.776.4663

Yamamoto Chiropractic

2517 N. Great Western Dr.

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

6455 N. Viewpoint Dr., Ste. 600

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 | 877.204.6759

Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305

www.welovethedentist.com | 928.589.4700

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

Distinctive Dental Care

3140 Stillwater Dr., Ste. B | Prescott, AZ 86301

www.wulffdmd.com | 928.445.3181

Frontier Village Dental Care

1781 E. Highway 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

928.227.3818

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.hooperfamilydental.com

928.778.2421

Jason A. Curtis DMD

1058 Fair St. | Prescott, AZ 86305

www.jasonacurtisdmd.com | 928.628.7442

Jason C. Campbell

Cosmetic & Family Dentistry

139 W. Whipple St. | Prescott, AZ 86301

www.prescottdentist.com | 928.776.1208

Joseph A. Savoini DMD PC

1231 Willow Creek Rd., A | Prescott, AZ 86301

www.familydentistprescott.com 928.297.3040

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 | Prescott, AZ 86301 928.771.8166

Kidzaam Dentistry

2801 N. Pleasant View Dr. Prescott Valley, AZ 86314

www.kidzaam.com | 928-443-1400

Kimberly W. Fee, DMD

1316 W. Gurley St. | Prescott, AZ 86305

www.drkimberlyfee.com | 928.778.7410

Larson Family Dentistry

8086 E. Florentine Rd.

Prescott Valley, AZ 86314

www.prescottvalleyfamilydentistry.com 928.772.8128

My Kids’ Dentist

3140 Clearwater Dr. | Prescott, AZ 86305

www.mykidsdentist.biz | 928.445.5959

Prescott Dental Arts

1787 Willow Creek Rd. | Prescott, AZ 86301

www.prescottdentalarts.com | 928.445.8980

Prescott Dental Center

222 S. Summit, 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 / Every Kid’s Dentist

1200 Gail Gardner Way | Prescott, AZ 86305

www.prescottmoderndentistry.com

928.777.8550

Prescott Periodontics & Implant Dentistry PLLC

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.drdanarockey.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

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 | 928.493.8083

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

Sunwest Dental

8256 E. AZ-69 | Prescott Valley, AZ 86314

www.sunwestdentalprescott.com

928.772.4433

Dermatology

Arizona Dermatology Group

2820 N. Glassford Hill Rd., No. 103

Prescott Valley, AZ 86314

www.arizonadermatologygroup.com

928.772.8553

Dermatology & Skin Care by Shelly

448 AZ-89, Ste. H Chino Valley, AZ 86323

www.dermatologybyshelly.com

928.499.2915

Sunwest Dermatology and Skin Cancer Treatment Center

955 Black Dr. | Prescott, AZ 86305

www.sunwestderm.com | 928.445.7546

Dietitian & Diabetes Care

DSMT Associates

2245 Skyline Dr. | Prescott, AZ 86303

www.dsmtassociates.com | 928.255.4599

Dietitian Nutritionist

EON Consulting

1300 N. Stoneridge Dr., Ste. 209

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

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

www.posc-az.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

3103 Clearwater Dr., Ste. A

Prescott, AZ 86305

www.ericnelsonmd.com | 928.776.1004

Prescott Outpatient Surgical Center

815 Ainsworth Dr. | Prescott, AZ 86301

www.posc-az.com | 928.778.9770

Gynecology

Melinda M. Martin, M.D.

907 Ainsworth Dr. | Prescott, AZ 86305

www.drmelindamartin.com | 928.777.0070

Prescott Outpatient Surgical Center

815 Ainsworth Dr. | Prescott, AZ 86301

www.posc-az.com | 928.778.9770

Prescott Women’s Clinic

919 12th Pl., Ste. 1 | Prescott, AZ 86305

www.prescottwomensclinic.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

928.776.8428

www.womensmedicalcareprescott.com

Health & Wellness Services

Carol Lucia Frequency Healing 141 S. McCormick St., Ste. 103 Prescott Valley, AZ 86303

www.carollucia.com | 928.327.1256

Holistic Medicine

Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301

www.lynellncompany.com | 928.925.0528

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

Northern Arizona VA Health Care 500 AZ-69 | Prescott, AZ 86301

www.prescott.va.gov | 928.445.4860

Integrative Medicine & Acupuncture

Harmony Integrative Medicine

518 E. Gurley St., Ste. 101 | Prescott, AZ 86301

www.harmonyintegrativemedicine.com

928.776.4895

Internal Medicine

More MD

2286 Crosswind Dr., C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

IV Therapy

A Better You IV Bar

8100 E. AZ-69 | Prescott Valley, AZ 86314 www.abetteryouivbar.com | 928.421.4292

Aboost Wellness and Salon

543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com

928.910.4111

Wilson Aesthetics Beauty & Wellness

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

Massage Therapy

Synergy Wellness Center

1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899

Medical Spa

Skin Perfection Anti-Aging Medical Spa

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

Turney Healthcare

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

Naturopathy

Barbara Brooks Family Practice

703 W. Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264

Health & Healing Center

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

Partners in Health Care Naturally

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

928.445.2900

Prescott Naturopathic Medical Group

810 W. Gurley St. | Prescott, AZ 86305

www.prescottnaturopathicdoctors.com

928.445.1999

Sanos Wellness

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

Neurophysiologist

John J. O’Connor, MD

3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066

Neurosurgery

James-Marco Health

3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

Prescott Outpatient Surgical Center

815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.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

Northern Arizona Tumor Institute

1100 Gail Gardner Way | Prescott, AZ 86305

www.usoncology.com | 928.776.1040

Optometry

Antone Optical - Yavapai Eye Care

7840 E. AZ-69, Ste. A5A

Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

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

Williams Eyecare Group, LLC

3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303

www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html

928.442.9202

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

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 x112

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

www.posc-az.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

www.posc-az.com | 928.778.9770

The Pain Center of Arizona

3110 Clearwater Dr., Ste. B

Prescott, AZ 86305

www.thepaincenter.com/locations/az/ prescott/prescott

623.516.8252

Tomar Pain Centers - Prescott

919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

Cornerstone Pediatrics

7875 E. Florentine Rd., Ste. A

Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599

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

Jodi Gilray PT PLLC

813 Cove Pkwy., Ste. 103

Cottonwood, AZ 86326

www.prescottpediatrictherapy.com

928.634.2843

Prescott Valley Pediatric Therapy

6550 E. 2nd St., Ste. B

Prescott Valley, AZ 86314

www.prescottpediatrictherapy.com

928.771.9327

Yavapai Pediatrics

3001 N. Main St., Ste. 1C

Prescott Valley, AZ 86314

www.yavapaipediatrics.com | 928.458.5470

Physical Therapy

Arizona Orthopedic Physical Therapy Prescott

1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301

www.azopt.net | 928.515.3118

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.madsenphysicaltherapy.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. | Prescott, AZ 86305

www.physicaltherapyprescott.com

928.589.1172

The BioMechanics

1983 Commerce Center Cir. | Prescott, AZ 86301

www.thebiomechanics.net | 928.771.1700

Tipton Physical Therapy and Aquatic Center

8400 E. Florentine Rd.

Prescott Valley, AZ 86314

www.tiptonphysicaltherapy.com | 928.775.9999

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

www.prescottvalleyfootandankle.com

928.772.5916

Primary Care

Ellen F. Bunch MD PLLC

1456 W. Gurley St. | Prescott, AZ 86305

www.ellenbunchmd.com | 928.777.8880

Health Song: Direct Primary Care

3050 N. Navajo Dr., Ste. 103

Prescott Valley, AZ 86314

www.healthsongdpc.com | 928.212.1348

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

www.lifetimemedicalcare.com | 928.237.9014

Morris Health MD

3196 N. Windsong Dr. | Prescott Valley, AZ 86314

www.morrishealthmd.com | 928.772.1505

Optima Medical

203 S. Candy Lane, 3B | Cottonwood, AZ 86326

www.optimamedicalaz.com | 928.634.9573

Optima Medical

2075 AZ-69

Dewey-Humboldt, AZ 86327

www.optimamedicalaz.com | 928.772.1673

Optima Medical

901 AZ-69 | 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

220 W. Goodwin St., Ste. 10-I Prescott, AZ 86303

www.patecompletehealthcare.com 928.277.4622

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

www.priolaprimarycare.com | 928.778.0626

Priority Family Medical Clinic

3625 Crossings Dr., Ste. B | 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

990 Willow Creek Rd. | Prescott, AZ 86301

www.spectrumhealthcare-group.com 877.634.7333

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

The Mobile Health Doc

140 N. Granite St. | Prescott, AZ 86301

www.themobilehealthdoc.com | 928.298.3349

Total Point Prescott Medical

3124 Willow Creek Rd. | Prescott, AZ 86301

www.totalpointprescott.com | 928.445.7085

Vitality Care Center

1003 Division St., Ste. 8 | Prescott, AZ 86301

www.vitality-care-center.business.site 928.515.0804

Windsong Primary Care & Physical Therapy

3221 N. Windsong Dr. Prescott Valley, AZ 86314

www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling

Anthony J. Stanisci, LCSW Counseling LLC

1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456

Brooke Miller Coaching

www.brookemillercoaching.com | 971.226.9180

Honeybee Healing & Counseling Services LLC

1745 Rustic Timbers Ln., Ste. 1 & 2

Prescott, AZ 86305

www.honeybeehealing.org | 928.756.0906

Kimberly Crooks, PsyD

143 N. McCormick, Ste. 103

Prescott, AZ 86305 928.713.3489

Marylyn A. Clark, Ph.D., LMFT, LISAC

1129 W. Iron Springs Rd.

Prescott, AZ 86305

928.778.1806

NAZCARE-New Hope Wellness Center

599 White Spar Rd. | Prescott, AZ 86303

www.nazcare.org | 928.442.9205 ext. 2005

Pathways Counseling, LLC

1000 Ainsworth Dr., C320 | Prescott, AZ 86305

www.psychologyaz.com | 928.385.3747

Polara Health - Crisis Stabilization Unit

8655 E. Eastridge Dr.

Prescott Valley, AZ 86314

www.polarahealth.com | 928.445.5211

Pronghorn Psychiatry/Stoneridge Center

5940 E. Copper Hill Dr.

Prescott Valley, AZ 86314

www.pronghornpsych.com

928.583.7799

Psychiatric Services of Prescott

143 Merritt St. | Prescott, AZ 86301

www.psychiatricservicesofprescott.com 928.776.7400

Spectrum Healthcare

990 Willow Creek Rd. | Prescott, AZ 86301

www.spectrumhealthcare-group.com

877.634.7333

Spectrum Healthcare

3633 Crossings Dr. | Prescott, AZ 86305

www.spectrumhealthcare-group.com

877.634.7333

Start Moving On

3080 North Navajo Dr., Ste. C-1

Prescott Valley, AZ 86314

www.startmovingon.com | 928.910.5245

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-cancer-screening

928.445.2700

IYA Medical Imaging

3120 Willow Creek Rd. | Prescott, AZ 86301

www.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

800.651.7254

Embark Recovery

3727 Karicio Ln. | Prescott, AZ 86303

www.embarkrecovery.com | 928.250.0447

MATFORCE

8056 E. Valley Rd., Ste. B

Prescott Valley, AZ 86314

www.matforce.org | 928.708.0100

Mountain Valley Regional Rehabilitation Hospital

3700 N. Windsong Dr. | Prescott Valley, AZ 86314

www.mvrrh.ernesthealth.com | 928.759.8800

Northern Arizona Center for Addiction

195 Plaza Dr. | Prescott, AZ 86303

www.nacatreatment.org | 877.720.9595

Prescott House - Men’s Treatment

214 N. Arizona Ave. | Prescott, AZ 86301

www.prescotthouse.com | 928.776.8251

Reflections Recovery Center

957 Black Dr. | Prescott, AZ 86305

www.reflectionsrehab.com | 866.324.8628

Shamrock Recovery Services LLC

1000 Ainsworth Dr., Ste. B-215

Prescott, AZ 86305

www.shamrockrecoveryservices.com

928.445.0744

Silver Sands Recovery

3636 Crossings Dr. | Prescott, AZ 86305

www.silversandsrecovery.com | 833.543.7267

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

855.746.3633

Surgical Center

Prescott Outpatient Surgical Center

815 Ainsworth Dr. | Prescott, AZ 86301

www.posc-az.com | 928.778.9770

Ultrasound Services

Precision Diagnostic Ultrasound

703 S. Main St., Ste. 4 | Cottonwood, AZ 86326

www.precisiondiagnosticultrasound.com

928.800.1640

Prescott Urology

Urology

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

928.711.5282

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

I believe a healthy lifestyle is built on nine universal pillars: nutrition, movement, rest, meaningful relationships, passion/purpose, financial and emotional health, a strong spiritual foundation and FUN!

If we tend to each pillar

MSW, LCSW, CPC, OWNER OF BROOKE MILLER COACHING

and seek an overall balance, we will create resilience and a well-rounded life. Seek progress, not perfection.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I struggled with anxiety from childhood. In college, I received a lot of healing benefits from psychotherapy. In my late 20s, I discovered the power of pushing past limiting beliefs with life coaching.

I’ve trained extensively in both modalities and worked in the field of mental health for 22 years. I love the process of helping people to heal, discover selfcompassion and grow into their potential.

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

Moderation is the key for me, and I try to impart this wisdom to my daughter. I seek balance between work and play; striving and rest; planning ahead and being present.

We eat clean (mostly organic). We exercise, have fun and pray together. Laughter is an important part of every day. You can’t laugh and be stressed at the same time!

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

Self-care involves a balance between discipline and permission to do what feels good. Tuning in to how

I’m feeling and being real about what is needed in the moment is helpful. I often ask myself (and clients): “What would self-care look like right now?”

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS?

Learn to monotask. This is another way of saying, “be present” as much as possible. When we are present with another person, it conveys “you are important.” When we are present with what we are doing, we make fewer mistakes. When we are present in our environment, we can appreciate the small wonders that surround us.

Being present naturally reduces stress and anxiety and builds an attitude of gratitude.

Photo: Darnell Renee

MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS

At Wilson Aesthetics, we’ve crafted a welcoming environment designed to melt away your stresses. Our philosophy goes beyond skin-deep; we focus on holistic care that nurtures both the skin and the individual. Our mission isn’t just about appearing youthful or feeling invigorated— it’s about fostering a transformative lifestyle from the inside out. Trust in our team of skilled medical professionals, nurses, and aestheticians to design a personalized anti-aging and skin health regimen tailored just for you.

SERVICES BRANDS

Botox/Dysport

Morpheus8

IV Therapy

Filler

Hydrafacial

PRF/PRP Injections

DiamondGlow

Women’s Health

Hormone Therapy

Laser Hair Removal

Semaglutide Weight Loss

B12 Injections

IPL

Body/Skin Tightening

CONTACT

Skinbetter

ZO Skin Health

Colorescience

Epicutis

Face Reality

Hydrinity

GlyMed Plus

HELLO@WILSONAESTHETICSAZ.COM

928.350.5484

❤

@WILSONAESTHETICSAZ

WWW.WILSONAESTHETICSAZ.COM

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