FROM WEIGHTS TO WAVES
5 HEALTH BENEFITS OF COFFEE
DITCHING DAIRY 3 reasons to cut it out for good
RICHMAN MEDIA GROUP
Koya Michelle An inside look at the passionate trainerâ€™s mission to empower and inspire women everywhere
LASER TREATMENTS ULTRASONIC FAT REDUCTION RADIO FREQUENCY SKIN TONING
IN EVERY BODY THERE IS A WORK OF ART
FACIAL TREATMENTS HYDRA-FACIAL PEELS PRP TREATMENTS HAIR RESTORATION JUVEDERM RESTYLANE RADIESSE DYSPORT BOTOX ALL SKIN CARE PRODUCTS NUTRIPLEX BEAUTY (™) SKINCEUTICALS SKINMEDICA iS CLINICAL ALASTIN
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SCHEDULE YOUR CONSULTATION NOW AT 480.551.2040
content / July 2019
10 e d note
The trainer and fitness competitor talks empowering females everywhere
Sleep schedules, dog and owner stress, depression in women, unhealthy fashion, sugary and energizing drink warnings, meat consumption, and counting coffee cups
The benefits of coffee
22 splurge Surfâ€™s up
The woman showing others there is no limit to what you can accomplish
28 weight loss News to know
content / July 2019
30 solo scottsdale Meet Emily
32 muscle Bosu burn out
Calm your commute
36 nutrition Ditching dairy
38 scottsdale soul An ahi tuna salad, True Food’s new app, a new book about tea, new dishes at Café Zupas, and healthy dog treats
A musical workout, yoga clothes for men, Pilates on-demand, streaming spinning, Morning Meltdown 100, and Pita Jungle’s summer additions allyouneedforhappiness.com
FROM WEIGHTS TO WAVES
5 HEALTH BENEFITS OF COFFEE
DITCHING DAIRY 3 reasons to cut it out for good
Koya Michelle An inside look at the passionate trainer’s mission to empower and inspire women everywhere
38 RICHMAN MEDIA GROUP
ON THE COVER: Koya Michelle, photo by James Patrick, www.jamesphoto.com.
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content / July 2019
42 toys, tech & gear Blending in
44 crazy 8s Holidays in July
Get ready to work those abs
52 relating Marriage after addiction
57 event Vikara Events
58 endurance Training in the heat
HEADQUARTERS! The CoolSculpting procedure is the world’s #1 non-invasive fat-reduction procedure. It’s an innovative way to contour your body by freezing unwanted fat away with no surgery or downtime. With more than 5 million CoolSculpting treatments performed worldwide, people everywhere are getting a better view of themselves, thanks to the one-of-a-kind CoolSculpting procedure.
FDA-CLEARED NON-SURGICAL ELIMINATES FAT TREATMENT OF SPORTS INJURIES WITH STEM CELLS WITH DR. ERIK WAGNER We can treat pain in your knees, lower back, neck, elbows, shoulder and rotator cuff injuries. Dr. Wagner is doing free evaluations every Thursday 9am-6pm.
CALL TO SCHEDULE. DON’T LIVE IN PAIN ANY LONGER.
Buy Three CoolSculpting Areas & Get One FREE* Buy One CoolSculpting Area & Get One 50% OFF* Expires 7/31/19 *Buy three CoolSculpting treatments at full price and receive one of equal or lesser value free. Limit one (1) “Buy Three Areas Get One FREE” per person throughout the term of this promotion. Offer valid while supplies last on CoolSculpting Treatments purchased prior to July 31, 2019. Must complete a complimentary CoolSculpting Consultation at Arizona Aesthetics Center prior to purchasing treatments. Must purchase all applicable treatments in full at time of booking. Prices exclude tax. Not applicable to previous purchases. No refunds or exchanges. No cash value. Not valid with any other offers, discounts, special promotions or prohibited by law. Must mention “Buy Three Areas Get One FREE” at time of booking consultation and at time of purchase.
The CoolSculpting procedure is proven, safe, and effective. Get wow results and love how your clothes fit better, feel better, and look better.
CALL US NOW! 480.656.5311
Arizona Aesthetics Centers • Lewis Heller M.D. 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255
ed note / July 2019
MICHAEL FITZMAURICE, MD Founder of the Fitzmaurice Hand Institute Double Board Certified Hand Surgeon
When you've suffered a hand or wrist injury or need immediate care for persistent joint or nerve pain in your hands, wrists, or forearms, Hand & Wrist Urgent Care in Scottsdale is a quick and cost-efficient alternative to the emergency room. We provide fast diagnosis and specialized treatment for injuries to the fingers, hands, and wrists by one of the top hand surgeons in the country – Dr. Michael Fitzmaurice. Our patients are evaluated as soon as possible and may receive on-site x-rays or ultrasound for an effective diagnosis and treatment plan. If necessary, minimally invasive surgery can be performed within the same day to ensure the best possible outcome. At our center, we treat a wide range of hand and wrist injuries, including (but not limited to) the following: • • • •
Lacerations Fractures Broken bones Contusions
• • • •
Dislocations Sprains Nerve damage Tendon injuries
Skip the stress, excessive wait times, and costly appointments at a hospital emergency room. Get the urgent care you need for the fastest recovery possible at Hand & Wrist Urgent Care!
REJUVENATION center for anti-aging & regenerative medicine
480.771.1498 8841 E Bell Rd. #102 Scottsdale, AZ 85260
Our cover star, Koya Michelle is all about girl power. Her mission is to lift women up, empower them and help them build their strength mentally and physically, and she’s doing that through her online training program as well as her group and personal training locally. On page 46, she shares what inspires her to help females and where her inner strength comes from. Speaking of getting strong physically, page 32 showcases a workout using only a Bosu ball. With just five moves, you’ll work the entire body. And for those looking to nourish their minds, page 34 showcases tips to rid your car ride of road rage and calm your commute to and from work. In the world of food and beverage, we’re sharing health benefits of coffee (page 20), healthy tropical tastes from local restaurants (page 26), three reasons to eliminate dairy from your diet (page 36), and a recipe for gluten-free peach bruschetta (page 24). For those of you who regularly train outside – whether you like to hike, run or bike – doing so in the height of the summer heat can be difficult or unappealing, but it’s not undoable. Flip to page 58 for tips and tricks to continue your outdoor training. Whether you’re outside or in the gym, it’s difficult to look your best after a sweaty workout. Drybar shares five simple post-gym hairstyles on page 56. Best, Gabby Leighton Editor-in-Chief firstname.lastname@example.org Find our magazine on Facebook!
HAND INSTITUTE MI C H A E L F I T Z MAU RI C E , MD Founder of the Fitzmaurice Hand Institute Double Board Certiﬁed Hand Surgeon
Dr. Fitzmaurice’s advanced regenerative medicine techniques provide natural and long-lasting relief from hand and wrist conditions.
Dr. Fitzmaurice’s advanced regenerative medicine techniques, including platelet-rich plasma (PRP), stem cells, and hyaluronic acid, provide natural and long-lasting relief from carpal tunnel, trigger finger, tennis elbow and thumb arthritis among many other hand and wrist conditions. His passion for customized patient care and innovative techniques have redefined his specialty and made him one of the most sought-after hand surgeons in the country. Dr. Fitzmaurice is also a pioneer; he personally developed a line of nutritional supplements and patented surgical techniques to improve the safety and efficacy of hand surgery. When combined with regenerative medicine treatment, severe conditions that affect the hand can be alleviated and eliminated in the most effective ways possible for each patient.
SPECI ALTI ES -
Carpal Tunnel Syndrome Cubital Tunnel Syndrome Trigger Thumb Trigger Finger Dupuytren’s Contracture De Quervain’s Tendinitis Thumb Arthritis (CMC Joint) Tennis Elbow Wrist Pain
8841 E. Bell Rd. STE #201 Scottsdale, AZ 85260
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C ON T R IB U T IN G WR IT E R S Chris Cohn, Lewis Elliot, Mandy Holmes, Jess Hutchens, Elizabeth Liberatore, Sarah Merkle, Kelly Potts, Erica Ptak, Andrew Robertson P H OT OG R A P H Y David Apeji, Mark Morgan, James Patrick, Erica Ptak
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10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2019, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.
SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.
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A Transformation Story Real results from a real patient of The Hormone Zone
The Hormone Zone’s Cristina Romero-Bosch and John A. Robinson have over 24 years of combined experience in naturopathic medicine. They are experts in weight management, hormone replacement therapies and sexual regenerative medicine. Their goal is to help patients discover and maintain optimal health. For Paul, a 51-year-old patient of Robinson’s, the latter could not be truer. At his sister’s recommendation and after struggling to lose weight for years, he sought help from The Hormone Zone in 2017. Fast-forward to today, Paul has lost more than 40 pounds and has regained his zest for life. WHAT MOTIVATED YOU TO GO TO THE HORMONE ZONE? I felt like my metabolism was
beyond slow. I was sluggish and couldn’t lose weight despite exercise and dieting. I was tired, my libido was low, and I didn’t feel like myself. It was time to get my life back. SHARE WITH US A BIT ABOUT YOUR WEIGHT LOSS JOURNEY WITH DR. ROBINSON. To start, Dr. Robinson performed a comprehensive lab analysis and measured my metabolism. He thoroughly explained my results to me in a way that other doctors never did before. After diagnosing a thyroid disorder, Dr. Robinson put me on a natural prescription of thyroid hormones and gave me a specific regimen of supplements. My energy, motivation and focus instantly
improved. He provided me with a comprehensive health plan; he didn’t just tell me what to do but how to be successful and do it right. Every time I see him at The Hormone Zone there is something else that we work on together to optimize my health. I feel fantastic and motivated!
other doctors that I have worked with are extremely friendly and helpful. They are professional and really care about your success.
WHAT DO YOU WANT PEOPLE TO KNOW ABOUT DR. ROBINSON AND THE HORMONE ZONE? I constantly rave about Dr. Robinson and The Hormone Zone to friends, colleagues and anyone who will listen! Dr. Robinson truly wants to optimize a person’s health, with the goal to maximize how you feel and your health potential. Plus, the rest of the staff is great! All the
Contact The Hormone Zone at 480.338.8070 or www. hormone-zone.com, 9377 East Bell Road, Suite 361, Scottsdale, 85260.
Learn more about Paul’s healthful journey at www. hormone-zone.com/blog.
DISCLAIMER: This is an actual successful patient from The Hormone Zone. These results occur all the time at The Hormone Zone, but in medicine, there is no guarantee.
There is no silver bullet. There is no magic wand. You canâ€™t snap your fingers or wiggle your nose to make it happen. If you want to help kids succeed, it takes a base of operations, and trained professionals, and innovative teaching strategies, and career counseling, and help with math, and fun, and games, and tech, and science, and exercise, and college prep, and mentoring, and hopes, and dreams, and on, and on, and on. It does not take one of these things. It takes all of them. Because when it comes to building great futures for our children, good enough is never enough. We are the Boys & Girls & Tech & Tutoring & STEM & Arts & Music & So Much More Clubs of Greater Scottsdale. We donâ€™t just do one thing. We do whatever it takes.
/ complied by Kelly Potts
Scheduling Matters Researchers recently studied the relationship between variability of sleep pattern and the development of metabolic risk factors, finding that having a regular pattern of going to bed and waking up could be protective of metabolic health. The study, published in the journal Diabetes Care, examined 2,003 people aged between 45 and 84 years. The report found that for every hour of day-to-day variation in bedtime or length of sleep, there was a 27% raised risk of developing metabolic risk factors. Metabolic syndrome is a cluster of health conditions that can increase the risk of developing Type 2 diabetes, stroke, heart disease, and other serious illnesses.
Animal Behavior New research suggests that a dog’s stress mirrors its owner’s stress, especially within dogs and humans who compete together. The new study, published in Nature’s Scientific Reports, surveyed 58 dogs and their owners over the course of months to see how stress hormones in both changed over time. The owners answered questions about their traits and the traits of their dogs, and researchers also looked at hair samples from the dogs and their owners. They found that dog cortisol levels seemed to mirror the personality traits of their owners. The research brings the question: Could dogs also influence human stress levels over time? Source: www.npr.org.
Source: www. meticalnewstoday.com.
Women Woes Depression is just the start of it for women, according to research done by The University of Queensland. A study conducted there found that women who experience symptoms of depression are at risk of developing multiple chronic diseases, such as diabetes, heart disease, stroke and cancer. The research suggests depression and chronic diseases share a similar genetic or biological pathway. Source: www.sciencedaily.com.
Fashion Fallout Cupcakes, cookies, donuts – oh my! When looking around the children’s clothing section in any given store, you may find shirts displaying dancing, happy cupcakes or slices of pizza riding skateboards. A new analysis published in a pediatric journal revealed that when kids see or wear clothing depicting these unhealhty treats as having fun, or “being cool,” they are more likely to associate the foods as fun. The more these foods are seen as accepted, the more concerned researchers are that children will be more likely to reach for the unhealthy foods over fruits and veggies. Source: www.sciencedaily.com.
PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique
CASE OF THE MONTH: Pinhole Surgical Technique® by Dr. Erik Svans: 6 month Post Op
DON’T BE THE BEFORE
WHEN YOU CAN BE THE AFTER!
A University Study revealed that 89% of patients over 20 years old have gingival recession. If you are concerned about receding gums due to gum disease or have gum recession because of aggressive brushing, smoking or medications, turn to Dr. Erik Svans, a Certified Pinhole Surgical Technique® Provider. This surgical treatment rebuilds the gum line without cut and suture surgery. You can walk out of our office with a beautiful new smile in a single visit! In fact, the Pinhole Surgical Technique® is often called the “Lunchtime Gum Lift” as it takes as little as an hour to perform and is done under local anesthesia so you can return to work after your appointment.
CONTACT US FOR A FREE CONSULTATION 480.219.8760 For everything you need to know about this amazing procedure, visit www.PinholeAZ.com RECEIVE A FREE VIRTUAL CONSULT FROM DR. SVANS IN 3 EASY STEPS! It takes just 5 minutes to submit! www.smilevirtual.com/dr-erik-svans Follow us at: @pinholedentist
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Erik P. Svans DDS
Svans Dentistry PLLC
7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760
Sugar for the Soul The sweeter the drink, the bigger the “heart break.” Those who frequently enjoy sugary sodas, fruit juices and sports drinks are probably not doing their hearts any favors, according to a new study. Researchers concluded that regularly quenching your thirst with sugar-sweetened beverages not only contributes to your risk of gaining weight, it also ups your chances of developing Type 2 diabetes and metabolic syndrome, a cluster of conditions that raises your risk of heart disease. Step away from the sugar, and save your heart.
Red, White and Green While its often believed that white meat is the best option for your health, a study published in the American Journal of Clinical Nutrition found that consuming red meat and white meat such as poultry have equal effects on blood cholesterol levels. For those looking to control or lower their cholesterol levels, research concluded plant proteins are the way to go. The study did not include grass-fed beef or processed products such as bacon or sausage, nor did it include fish.
Source: www. medlineplus.gov.
SOMETHING’S BREWING Coffee lovers, rejoice! A recent study found that drinking five cups of coffee a day was no worse for the arteries than drinking less than one cup. In addition, those who drank up to 25 cups a day still saw no additional affects on their arteries. This study looked at plain, black cups of coffee – not lattes and other caffeinated drinks containing dairy and sugar. Source: www.cnn.com.
Energizing and Endangering Shocking to some, 2 p.m. energy drink pick-me-ups are not so great for your heart. Packed with caffeine and other ingredients, such as guarana, taurine, ginseng and B vitamins, energy drinks promise to boost concentration, improve physical performance, and reduce fatigue. According to a study published in the Journal of the American Heart Association, energy drinks have a significant negative impact on your heart. Participants in the study who consumed two energy drinks had an increase in QTc (the time that the chambers of the heart needed to contract and relax). In addition, there were significant increases in blood pressure for up to four hours after consumption. Source: www. medicalnewstoday.com.
MEET DR. SAEED, MEDICAL DIRECTOR OF CANCER TREATMENT CENTERS OF AMERICA OUTPATIENT CARE CENTERS Different from other cancer treatment centers, Cancer Treatment Centers of America Outpatient Care Center in Scottsdale strives to provide the Mother Standard of care—treating patients as their own loved ones. As Medical Director, Dr. Saima Saeed understands that each patient has a name and a face, as well as their own personal history. “We realize that we are not only treating their cancer, we are treating the whole person. Our goal is to provide quality, whole person upto-date cancer care, while ensuring the patient feels heard, empowered, and is treated in a caring and dignified manner.” Before joining CTCA, Dr. Saeed was in private practice for 12 years, and also served as section chief of Hematology and Oncology at a large local hospital. These experiences provided her with the insight into what it takes to run an outpatient clinic. “It has helped me realize what it is that I want to do differently now that I am with CTCA, which is to spend more time with patients, listening to their questions.” Dr. Saeed believes that, in addition to medicine, other factors play a role in patient cancer care, including exercise, eating nutritious whole foods, managing stress levels, and quality of sleep. “I believe that if you are going to take care of others you must take care of yourself,” she explains, striving herself to exercise, meditate, and follow a healthy diet. The Outpatient Care Center in Scottsdale opened in March of 2018 as an outpatient facility, aiming to provide more accessible cancer options for patients in the Valley. “For me, it is a true honor and privilege to be able to care for cancer patients. I am proud to be a part of this amazing team of caregivers in Scottsdale,” says Dr. Saeed. Cancer Treatment Centers of America Outpatient Care Center in Scottsdale is located 9755 N. 90th St. A-100 & B -130, Scottsdale. To schedule an appointment, please call 877.341.9929, or visit www.cancercenter.com/ phoenix.
/ by Andrew Robertson
5 Health Benefits of Drinking Coffee Most of us begin our day with coffee. Some keep the party rolling with refills, testing the comfortable limits of the psychoactive drug within. Caffeine is a stimulant, the most widely used in the world. But if you’re a bug looking to make a meal out of a coffee plant, it’s a deadly poison. Luckily for us, caffeine acts as an adenosine receptor antagonist, and contains two psychoactive monoamine oxidase inhibitors. Together these account for the alert, energized, and often electrified feelings that come from our favorite morning ritual. But aside from giving us a breakfast boost and not killing us in the process, here are some health benefits contained in a cup of coffee.
1. Coffee drinkers live longer Those who consume two to four cups of coffee a day have a 16% reduced risk of death compared to non-coffee drinkers. Daily coffee consumers were also found to be at a 21% lower risk of developing cardiovascular disease. This was initially revealed in a 2012 study conducted by the National Institute of Health-AARP, and reaffirmed by a cohort study from 10 European countries in 2017.
2. Coffee consumption is linked to a lower risk of Parkinson’s and Alzheimer’s disease A special group of compounds known as Phenylindanes are found in roasted coffee. According to Dr. Donald Weaver of the Krembil Brain Institute, these work to inhibit beta amyloid and tau protein fragments from clumping, a process that disrupts the progression of both diseases. This was found to be true for decaffeinated coffee as well.
3. More than one cup of coffee per day may help prevent Type 2 diabetes Polyphenols found in brewed coffee may be responsible for a decrease in developing inflammatory diseases. In a study led by the Harvard School of Public Health, those who drank more than one cup of coffee per day had an 11% lower risk for developing Type 2 diabetes. Additionally, minerals like magnesium and chromium found in coffee have been linked to decreased rates of Type 2 diabetes.
4. Coffee consumption improves physical performance Caffeine is an ergogenic aid and has been correlated with better performance during physical activity. This occurs by changing one’s perception of the effort needed during exercise – it helps you push harder. For cyclists, caffeine has been shown to be superior to carbs by increasing workload by 7.4%, compared to 5.2% for the carb group. In a 1,500-meter run, caffeine gave runners a 4.2-second lead over their decaffeinated counterparts.
5. Light roasted coffee may be better for you Chlorogenic acids are the key words here. When it comes to antiinflammatory properties, light roasted coffee contains more of these miracle compounds than its darker counterpart. Chlorogenic acids can protect against heart disease, cancer and several neurological diseases. Furthermore, studies have linked consuming these naturally occurring acids in light roasted coffee with a decrease of glucose absorption in the digestive tract. Lighter roasted coffees also preserve the origin flavors and are amazing when executed properly.
Andrew Robertson, district manager with Press Coffee, is a coffee expert and teaches Press Coffee’s 101 coffee classes. Press has been Arizona’s own local coffee roaster since 2008. Quality driven and community focused, Press shares its passion for specialty coffee by providing the highest quality coffee products, service and knowledge with customers and community every day. Press Coffee has eight Valley locations in Scottsdale, Tempe, Phoenix and Chandler. Visit Press Coffee online at presscoffee.com and on Facebook, Twitter and Instagram @presscoffee.
DO YOU HAVE SYMPTOMS OF FOOD INTOLERANCE? Dr. Wells discovered I was a celiac and that I was also sensitive to eggs. Simply cutting gluten and eggs out of my diet, has changed my life. All of my stomach issues have completely subsided; I’ve reached a new mental clarity that I have never had before. I have so much energy, and can’t even remember the last time I’ve had a cold. It’s frustrating to think of how much time and money I spent over the last six years feeling terrible. -Actual patient
HEADACHES, CONSTIPATION, DIARRHEA, MIGRAINES, IRRITABLE BOWEL SYNDROME, ACHES AND PAINS, WEIGHT ISSUES, DEPRESSION, INSOMNIA, ASTHMA, ANXIETY, ADHD, CHRONIC FATIGUE SYNDROME, ARTHRITIS, ECZEMA, PMS. Food intolerance can be determined by a simple blood test. This method of testing identifies foods which are not well digested or metabolized in a particular body. Dr. Wendy Wells is one of the only physicians that uses this method of treating food sensitivities in Scottsdale. When people stop eating certain foods or food combinations, they feel better!
480.607.0299 8595 East Bell Rd. D101 | Scottsdale, AZ 85260 | www.drwendywells.com
Dr. Wendy Wells
Ride the waves in style this summer The idea behind Carve Designs was conceived on a surf trip to Mexico, so itâ€™s only fitting that the beach lifestyle brand sells surfboards. New to the market in 2019, this 9-inch white palmprinted surfboard is just as adorable as it is functional. While designed to be cruisy and fun in small surf, the board can also handle head high conditions. The eco-friendly surf vessel is made from Eco Molded Blanks, a single pressure mold which creates a strong yet lightweight board, and leaves zero EPS foam waste. For stability, the rails, nose and tail are all reinforced with Kevlar and the board features an advanced heated compression molded technology for durability. $1,050 at Carve Designs, www.carvedesigns. com.
INTERESTED IN AVOIDING SURGERY AND OR GETTING OFF DRUGS FOR PAIN?
CONTACT US NOW AND FIND OUT ABOUT CELL BASED THERAPIES
TREATS ALL KINDS OF PAIN INCLUDING NEUROPATHY OF THE LOWER EXTREMITY
/ photo and recipe by Erica Ptak
Gluten-Free Peach Bruschetta Makes 8-10 slices 1 gluten-free baguette 1 8-ounce container creme fraiche 5 fresh peaches 1 bundle fresh mint leaves ½ cup unsalted almonds 2 tablespoons agave nectar
Slice your baguette into ½-inch thick slices. Drizzle lightly with olive oil and place on a hot grill pan until grill marks appear. Spray nonstick olive oil on grill pan. Slice peaches into thick wedges and place on the grill for about 3 minutes until light grill marks appear. Top your toasted baguette with creme fraiche and sliced peaches. Chop almonds and mint and sprinkle on top of each bruschetta slice. Finally, drizzle generously with agave nectar and enjoy!
Erica Ptak is the creator of Founded in Flavor, a local food blog devoted to healthy, indulgent recipes. For more information on her blog, visit foundedinflavor.com or visit her Instagram at @foundedinflavor.
Driving on the course, fun. Driving to the cleaners, not so fun.
Specializing in premier quality dry cleaning, with complimentary pick-up and delivery to your home or office for your convenience. Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!
CONVENIENT LOCATIONS SW CORNER SCOTTSDALE RD & LINCOLN AJâ€™S COMPLEX SE CORNER SCOTTSDALE RD & DOUBLETREE SPROUTS COMPLEX NW CORNER TATUM & SHEA (DRIVE-THRU) WHOLE FOODS COMPLEX
480.951.2206 We offer same day service at any location before 9:00 am Monday through Friday.
Monday-Friday: 7 am-7 pm Saturday: 9 am-5 pm Sunday Closed for maintenance
Sign-Up Online at www.OrganicCleanersAZ.com
/ by Mandy Holmes
Tropical Tastes Take a virtual vacation with island-inspired dishes
jalapenos, the dish is served alongside a refreshing arugula salad. $14. www.thecanalclubaz.com.
We may be in the middle of summer, but it’s not easy to drop everything and head to the beach at a moment’s notice. Even though you’re in the desert, you don’t have to miss out on the tropical dishes often found oceanside. Scottsdale restaurants are serving up flavors reminiscent of vacation in healthy islandinspired dishes and drinks.
Lavender Float Rolling out with True Food Kitchen’s summer menu, the Lavender Float is made with lavender pea flower, soda water, and an edible orchid. The eye-catching float provides just enough sweetness to cap off a meal at True Food, and is also vegan and gluten-free thanks to a touch of vegan vanilla ice cream. $9. www.truefoodkitchen.com. Grilled Chicken and Mango Salad Inspired by a beachfront lifestyle, Tommy Bahama’s Grilled
Chicken and Mango salad is a healthy and flavorful option when you’re wishing for a day on the coast. Fresh greens are topped with roasted almonds and macadamia nuts, feta, dried blueberries, crispy pepitas, vineripe tomatoes, and finished with a lemon basil vinaigrette. $16.50. www.tommybahama.com. Tropical Avocado Salsa Just in time for summer, the Tropical Avocado Salsa at Riot House is the perfect dish to share with
friends while beating the heat. To top things off, the mix of avocado, pineapple, mango, and lime is served with Terra vegetable chips then finished with a dusting of toasted coconut, making it the perfect summertime dish when temperatures are at an alltime high. $9. www. riothouse.com. Pink Flamingo Smoothie Pitaya, also known as dragon fruit, comes from the tropical regions like South America and Asia, but luckily you don’t
have to travel too far to experience the unique flavor of the rainforest. The Pink Flamingo smoothie at Nekter Juice Bar is as tasty as it is vibrant by pureeing pitaya, strawberry, pineapple, agave nectar, and coconut water to perfection. $6.35 www. nekterjuicebar.com. Hawaiian Poke If you’re looking for a seaside experience in the desert, look no further than Ocean 44. The Hawaiian Poke is served with your choice of yellowtail or ahi tuna flown in daily. The
fresh fish is combined with Hawiian flavors including togarashi, Thai chili, and fresh cucumber to give you all the “aloha” vibes. $29. www.ocean44.com. Caribbean Benedict The word healthy is usually not associated with the breakfast favorite eggs Benedict. However, The Canal Club offers a topical spin on the traditional breakfast staple with the lighter Caribbean Benedict. Featuring plantains, poached eggs, smoked ham, and
Spicy Grilled Shrimp Salad Turn up the heat with the Spicy Grilled Shrimp Salad at Hula’s Modern Tiki. The dish highlights zesty grilled shrimp and ripe mango dressed with Caesar or miso vinaigrette for a Polynesian twist. The Old Town hot spot’s decor will also transport back in time you as its reminiscent of the Tiki bars and restaurants of the ‘50s and ‘60s. $14. www.hulasmoderntiki.com. Cocojito If you’re looking for the perfect poolside refresher without all the calories of a traditional pina colada, the Cocojito at The Fairmont Princess Scottsdale will have you on island time in no time. The tropical sipper combines coconut rum, fresh lime, mint and pineapple. $14. www.fairmont.com/scottsdale.
In the Heart of Phoenix is Your One Stop Shop for: TAILORING • CUSTOM DESIGNING • ALTERATIONS • FABRIC • BRA NEEDS JUST ABOUT ANYTHING THAT REQUIRES SEWING FOR MEN & WOMEN! “The Fairy Godmother of Fashion”
You deserve to look good. Our extensive collection of custom suits, tuxedos, bridal dresses, bridesmaid dresses and clothing are made specifically for you and your style. –Owner and Designer Scylvia-Elvira Danese
Scylvia-Elvira Danese 'The Fairy Godmother of Fashion' and 'The Boob Whisperer'
‘The Boob Whisperer’ 9 out of 10 women are wearing the WRONG size bra. 8 out of 10 don’t know how to put it on. • • • • • •
This creates pain in your neck muscles Puts pressure on your organs Makes your back hurt Gives you bad posture makes your clothes not fit properly and the worst part as if that isn’t enough …
IT MAKES YOU LOOK FAT!!!! I do a FREE BRA FITTING, and in 5 minutes I make you look as if you lost 10 pounds. I’ll show you how to put it on, how to wear it, and if we don’t have your size we order it. We don’t give you “the sister size” as they call it.
If you are tired of having your boobs everywhere except where they should be on your body call the ‘The Boob Whisperer’.
MEN, we are NOT afraid of your suit alterations! We do it ALL and do it BEST!
Owned and operated in Arizona since 1971 Find out why people from all over the world come to Danese Creations!
answers@DaneseCreations.com | www.DaneseCreations.com | 3902 E. Indian School Rd. Phoenix, AZ 85018
weight loss news
/ complied by Kelly Potts
Starting Young With the obesity rates in children and teens rising throughout the country, it’s no surprise that weight-loss surgeries are also on the rise, even in children. A recent study shows that adolescents who undergo gastric bypass surgery not only lose weight at a similar rate as adults who have the same procedure, but are also more likely to see a reversal of Type 2 diabetes and high blood pressure in the years following the surgery. With continued diet and exercise after the surgeries, adolescent patients saw an 86% chance of reversal.
Teasing Doesn’t Help It shouldn’t be a surprise, but teasing people about their weight doesn’t help them. Researches at the National Institutes of Health conducted a study on youth. They found that youth who said they were teased or ridiculed about their weight increased their body mass by 33% more each year, compared to a similar group who had not been teased. The findings contradict the belief that such teasing might motivate youth to change their behavior and attempt to lose weight.
Source: www. healthline.com.
24/7 Health What you eat at your desk affects what you eat outside of the office. A new study demonstrated that employees who purchased the least healthy food in their work cafeterias or food courts were more likely to have an unhealthy diet outside of work, be overweight and/or obese, and have risk factors for diabetes and cardiovascular disease, compared to employees who made healthier purchases during the day.
Source: www. sciencedaily.com.
Part-time Commitment The hottest diet of 2019 is hands down the keto diet, and most of these dieters are likely trying to lose weight. However, due to the diet’s restrictions, it can be hard to stick to. This can lead to dangerous eating habits such as yo-yo dieting, or the neverending cheat day. Enter keto-cycling. This way of life is a more lenient take on the traditional ketogenic diet in which people “cycle” in and out of ketosis with a single day where carbs are OK. The rationale is that by allowing people to have carbs once a week, they will be more fulfilled with their diet, stick to it and maintain healthy eating habits.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Bryan Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.
running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.
THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue
WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.
COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues
HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.
CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $179. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!
solo scottsdale / by Gabby Leighton / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Emily AGE: 35 ABOUT ME: I was born and raised in the Pacific Northwest and am a lover of the outdoors and any water sport. I attended the University of Arizona for undergrad (go Wildcats!) and Arizona State University for graduate school. I currently work in development and fundraising for a network of charter schools. Balance between work, play and family are important to me. Some of my favorite things are dancing, debating current world affairs, baseball, listening to podcasts, reading, going for a long run, making people laugh, sitting on the dock of my family’s lake place, traveling, and spending time with people I care about. My most important role in this life is my role as a mom to three incredible humans and two cute pups. MY FAVORITE BOOK IS: East of Eden, but I love
Interested In Meeting Our Single?
Email her via email@example.com. Please put “Emily” in the subject line.
non-fiction and historical fiction. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I’m looking for a partner, someone with intellectual depth and emotional maturity. Someone who doesn’t take themselves too seriously and likes witty banter and a lot of laughing (a lot). Someone who doesn’t have to be the center of attention, who is a lifelong learner and is driven both in their career and personal life. Holding their own on the dance floor is a major plus. THE MOST IMPORTANT QUALITIES TO ME ARE: Kindness and someone who is passionate, stands for something and can articulate it, who wants to leave this world a better place than they found it. THE LEAST IMPORTANT QUALITIES TO ME ARE: Pessimism and selfishness.
Interested In Being Our Next Solo? Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.
Your skin deserves to be in the hands of a specialist!
Anne Walter, MD, FAAD Board Certified Dermatologist Fellowship Trained in Mohs Micrographic Surgery & Cosmetic Dermatology
Medical â€˘ Surgical â€˘ Cosmetic Dermatology & Skin Surgery Specialists provides expert medical, surgical, and cosmetic dermatological care. We use state-of-the-art equipment and techniques to improve the health and appearance of your skin. Dr. Walter will work with you to customize a treatment plan to meet your skin care goals. Call to schedule your appointment today!
480.405.1035 | www.skinspecialistsofaz.com 8415 N Pima Rd Ste 212 Scottsdale, AZ 85258
/ by Jess Hutchens / photos by James Patrick
Bosu Burn Out One simple piece of equipment for a full-body workout
If you have a limited amount of space for your home gym, or a small amount of time to get a good workout in, the Bosu ball is a great piece of exercise equipment to utilize. You can easily store a Bosu, or use one at the gym if it is a busy time of day and you still want to get a quality full-body workout in. The Bosu ball is also an amazing piece to incorporate to improve core stability and strength. Get a full-body workout in using only a Bosu with this five exercise rep-count workout routine. Youâ€™ll complete three sets of each movement.
Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. For more information, please visit jesshutchensfit.com or email firstname.lastname@example.org
Exercise #2: Bosu Push up Start by placing hands on top of handles on the Bosu, or place hands shoulder width apart. Bring chest down toward top of Bosu, inhaling on the way down. Slowly go as low as you can, allowing your chest to stabilize your body. Exhale on the way up. Modify by placing knees down on mat to do a knee pushup. Complete three sets of 12-16 reps. Exercise #3: Bosu Burpee to Row Start in a plank position with hands on top of Bosu handles and feet shoulder width apart. Jump forward with feet, bend over slightly making sure to keep core straight, and lift Bosu up to belly button in a row position. Slowly lower Bosu back to ground, jump back, and repeat sequence over again. Complete three sets of 16-20 reps.
IF THIS MOVE IS TOO CHALLENGING, PLACE BOSU BY A WALL TO HOLD ONTO FOR SUPPORT
Exercise #1: Bosu Split Lunge Start in a split stance, placing one foot directly on top of the center of the Bosu with knee behind toes and other foot back behind you. Slowly lower your trunk, keeping shoulders and back straight up the entire time. Make sure to place majority of weight in leg that is on top of Bosu, and stabilizing with your core the entire time. Inhale on the way down, and exhale on the way up. If this move is too challenging, place Bosu by a wall to hold onto for support. For a challenge, grab dumbbells. Complete three sets of 12 reps on each leg.
Exercise #4: Bosu Ab Crunches Start by sitting on the Bosu ball and slowly lower the body so that the lower back is laying completely on it. Fold fingers and place directly behind neck to support head during each crunch. Keep head parallel to the ceiling at all times and the elbows pointing up the entire time. Using your abdomen, lift your core up and then slowly lower down. Be sure to exhale on the way up, and inhale on the way down. Complete three sets of 20-30 reps.
START IN A PLANK POSITION WITH HANDS ON TOP OF BOSU HANDLES Exercise #5: Bosu Side Plank with Arm Reach Starting on your side, place forearm straight across Bosu ball. Feet can go stacked on top of each other or can be heel to toe. Raise core off of ground and hold up the entire time. Using top arm, raise hand straight up to sky and then lower back down. To modify, place knees on ground. For a challenge, grab a light weight to hold in top hand. Complete 10-15 reaches on each arm.
balance / by Sarah Merkle
Sarah Merkle is the vice president of people at TTI Success Insights and co-founder of Zen4.
Calm Your Commute Five tips to make your trips to and from work tranquil
Road rage hardly needs an introduction. The average Arizonan spends more than 200 hours a year commuting and about 80% of those drivers will experience significant anger, aggression or road rage at least once during that time. In a split second, a calm cruise can turn into a day-changing event. The commute is often overlooked as an opportunity to ensure your day runs smoothly and positively. As we cross paths with hundreds of drivers on our morning commute, itâ€™s almost impossible to leave the emotion of negative road experiences behind as we lock our cars and walk toward the office. The intensity lingers as we check our inboxes and begin firing off emails and messages to coworkers. The negativity carries over into other aspects of our day turning minor issues into problems that feel much worse than they really are. So, what can we do on the road to ensure we have a better day at work? Try incorporating at least one of the tips below into your commute each week. After five weeks, revisit how you feel after your morning commute. Chances are, it will have improved and what previously seemed like a chore may have evolved into something you actually enjoy.
Leave earlier! Rushing around is more likely to intensify your irritation with other drivers. Leave 10-15 minutes earlier than normal. It will help you feel calm, cool and collected. Drive mindfully. When you drive, just drive. Distracted driving is still an increasing issue. Despite technological advances, 49% of drivers still have cell phones in their hands. Get more sleep. When our children are cranky and fussy, we put them down for a nap. It’s amazing how pleasant they are to be around after some extra rest! That goes for us too – while a nap at work may not be feasible, taking responsibility for your sleep at night could make a big difference on your morning commute. Don’t respond. We tend to feed off of road rage behaviors. By participating in the rage, we continue to pass this along to other drivers and carry on with us throughout the day. Instead, try to resist. If another person cuts you off or tailgates, just slow down or change lanes and move away from them. Just breathe. Take a few deep breaths in and out, perhaps even letting out a very intense sigh. If somebody cuts you off, instead of honking or yelling, take a deep breath and say aloud, “I hope they arrive
to their destination safely” and then just keep on keepin’ on. When a person encounters a highly stressful situation, it can take three to four hours to recover from that stressful event. During that time, everything is affected, including interactions with coworkers and the quality of work performed. Learning to raise your selfregulation will help limit the instances of falling victim to these situations, leading to more peace and harmony in your life. When you feel good, you perform better. Momentum builds and you accomplish so much more. Whether or not we realize it, so much of that starts with our morning commute. Put the phone down and pick a lane. When someone around you drives discourteously or flatout breaks the law, let karma be that person’s judge and jury while you relax and enjoy the ride.
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nutrition / by Jess Hutchens
Ditching Dairy Three benefits of eliminating dairy from your diet
Milk is consumed by babies, children, and grown adults alike. Cheese almost seems addicting to some. Dairy is in almost every food product. Who doesn’t remember those “Got Milk?” advertisements being plastered everywhere, from magazines, billboards, to TV commercials? The dairy industry does an amazing job at swaying the general public to consume milk and cheese on a daily basis, but dairy might not be as beneficial to our health as they would like us to believe. Many people are negatively affected by dairy and don’t even realize it. Here are three benefits of cutting dairy out of your diet for good.
Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. For more information, please visit jesshutchensfit.com or email jesshutchensfit@ gmail.com
Weight loss Many people consume a high number of dairy products each and every day. Milk, cheese, creamer, yogurt, pizza, ice cream, and lots of other food items contain dairy in their ingredient list. People are not aware of how high in calories most of these foods are, and are mindlessly consuming above their daily recommended calorie intake, thus steadily gaining body fat over a long period of time. Cutting dairy out of your diet could allow you to lose body fat because you are eating less calories than your body is used to, allowing your fat cells to shrink and pounds to shed. Try paying attention to food labels the next time you reach for cheese, yogurt, or coffee creamer; you
might be surprised at how calorie-dense and sugar-filled these dairy products are. Instead, opt for healthier foods that have a lower calorie count, and pay attention to the fat and sugar content in each item. Overall, people who are eliminating things such as pizza and mac and cheese and eating more nutrient-dense foods will likely see a drop in the scale. Clearer Skin Do you ever eat cheese or drink a glass of milk and notice your face breaks out the very next day? Skin might also feel rough, rashes appear, or rosacea flair-ups occur. Dairy has continuously been linked to skin issues for many reasons. Doctors and dermatologists will recommend cutting
diary out as a means of observing skin issues. One study explains that dairy contains nutrients similar to the hormone testosterone, which can stimulate oil glands in our skin, thus causing skin issues to occur. Other studies suggest the whey protein and sugar content in milk causes a reaction to peopleâ€™s skin. Either way, many people who are frustrated with their skin are ditching dairy and finding that it helps with decreasing outbreaks and other skin issues. Better Digestion Studies have found that nearly 70% of people globally are lactose intolerant and donâ€™t even know it. Have you ever had a bowl of ice cream, slice of pizza, or a glass of
milk and notice you have a stomach-ache a little while later? Your stomach blows up, you feel cramps, gassy, and there is a high level of discomfort. These may be clues that your body is lactose intolerant, in which you cannot process the nutrient called lactose (sugar) found in dairy products. If you
notice any of these symptoms, you can be tested by your physician through a breath test or a blood test to see if you are in fact lactose intolerant. For those who are sensitive to dairy, you can use dairy alternatives such as almond milk, soy milk, or flax milk in place of dairy milk, or cashew
cheese in place of dairy cheese. There are many dairy alternatives out there now for consumers. Feeling extremely uncomfortable after eating is not normal, so observe how your body is feeling after you consume dairy products and see if this could be the culprit to your digestion issues.
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True Insider True Food Kitchen recently started offering its own online ordering platform, allowing guests to order and pay online, make reservations, manage their accounts and more. Now, the health-driven restaurant is launching a new True Insider loyalty program and custom-branded app. Through the tiered loyalty program, eaters can earn and redeem rewards at any of True Food Kitchen’s locations nationwide. Perks include free birthday desserts, invitations to special events, tastings of seasonal menu changes, lifestyle merchandise, priority seating and complimentary dishes. The True Insider program can be joined by downloading the free app, available on iTunes App Store or Google Play store; texting TFK to 43618; or visiting www.truefoodkitchen.com.
Recipe courtesy of chef Paulo Im at Obon Sushi Bar Ramen, www.obonsushi.com. SERVING SIZE: ONE SALAD
SALAD 4 ounces sushi grade ahi tuna, cut into ¾-inch cubes ¼ cucumber, sliced very thin ½ cup seaweed salad (you can find at an Asian market, such as Asiana, Lee Lee or Mekong) 1 tablespoon. reconstituted seaweed (also can be found at an Asian market, see above) ½ teaspoon furikake (also can be found at an
Asian market, see above)
1 teaspoon ground mustard
¼ avocado, diced
½ cup soy sauce
1 jalapeno (or your favorite pepper), thinly sliced (approx. 9 slices)
2 teaspoon rice vinegar
1 radish, thinly sliced (approx. 6 slices) 2 tablespoons cilantro ½ cup spring mix (or your favorite greens)
1 tablespoon sesame oil 2 tablespoons grapefruit juice ¼ onion 1 clove garlic 1 tablespoon honey
Sesame seeds to taste
For sauce, blend all ingredients except for the sesame oil the night before in a food processor or blender. Move contents into a mixing bowl. Whisk in the sesame oil. Let the sauce rest in the refrigerator before use. Taste sauce and add salt to taste if necessary. In a mixing bowl, toss mix greens with 2 tablespoons of the dressing and place into serving dish. Add cucumbers and seaweed salad. In a different mixing bowl, add ¼ cup of sauce to tuna, avocado, and reconstituted seaweed. Place in the center of serving dish and garnish your poke with jalapeno, cilantro, radish, sesame seeds and furikake.
Tea-Vitalize This month, author Mimi Kirk is releasing a new book, TeaVitalize: Cold Brew Teas and Herbal Infusions to Refresh and Rejuvenate. It’s widely believed that black, green, white and oolong teas, as well as herbal infusions, have numerous healthy benefits. According to Kirk, cold brewing tea allows the leaves and other ingredients to slowly infuse the water and is the best way to achieve a smooth taste and extract the antioxidants and other benefits from the tea. In her new book, she shares 70 tea recipes with ingredients including blackberries, lavender, lemon, dried orange and strawberries, along with information about the health properties of each element. Kirk is the author of numerous other books, has appeared on the Dr. Oz Show, and has been featured in multiple publications. www.countrymanpress.com.
Quick & Healthy Globally inspired fast-casual restaurant Café Zupas recently rolled out new chef-crafted menu items. The offerings now include six keto-friendly protein bowls, homemade and filled with quinoa and a variety of fresh ingredients including fruits, vegetables, proteins and dressings. There are also new salads, sandwiches, soups and kid’s items to choose from. www.cafezupas.com.
Wholesome Treats If you watch what you’re eating, you might want to turn your attention to your pup. Newer to the dog food scene, OlviPet is a recently launched brand for natural and welfareoriented nutritional supplements featuring an unexpected main ingredient: olive oil. The products in the line are made from all-natural ingredients, filled with omega-3 and omega-5 fatty acids. The formula the company is designed to boost canines’ immune systems and support their hearts, blood circulation, metabolism and their skin. The treats are made with raw materials, including seeds and herbs, and eliminate any artificial and additive ingredients. All treats are gluten-free and sugar-free, and are suitable for feed-sensitive and allergic animals. www.olvipet.com.
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Move to the Musical Seasoned Broadway choreographer and founder of 567Sweat, Joseph Corella released a new workout program last month titled 567Broadway! The 30-minute, non-stop musicalinspired workout is set to Broadway hits. Designed for all ages, genders and fitness levels, the class is digital and features vocal talents of Broadway stars, including Tony Award-winner Annaleigh Ashford; Wicked’s current Elphaba, Hannah Corneau; and former star of Beautiful, Abby Mueller. Hit songs include Bend and Snap (Legally Blonde), Born to Hand Jive (Grease), You Can’t Stop the Beat (Hairspray) and One (A Chorus Line). The video was filmed on-stage and backstage in a working theater. www.567broadway. fitness.
Yoga Garb for the Guys Coroa, launching July 5, is a new stylish yoga line for male yogis. The company is named for the Galician word referring to “crown,” one of the main body chakras. Created by men for men, the brand’s first limited collection is comprised of 10 silhouettes with different variations, from muscle shirts and shorts, to long pants and a hoodie. Each item is made with yoga practice in mind, including extra-long shirts for sun salutations and above-the-knee shorts to measure muscle engagement. This first collection, featuring sweat-resistant and elastic materials, offers black pieces with white and copper color accents, providing the garments with a futuristic and modern look. All of the items are manufactured in Los Angeles and prices range from $80-$160. www.coroayoga.com.
Pilates On-Demand WundaBar Pilates, with eight locations nationwide, just launched an on-demand steaming service featuring 30-minute workout videos designed by WundaBar Pilates founder, inventor and CEO, Amy Jordan. The online program is meant to parallel the in-studio experience, complete with wellness programs, calendars, motivation worksheets and more. The on-demand branch launches with two initial packages avai: 2 Weeks 2 Wunda ($29.99) and 6 Weeks 2 Wunda ($79). More info, www.wundabar.com.
Streaming Spinning Studio Sweat OnDemand started its service and app two years ago, but last month the company added a new “Starter Set” program, which includes the spinning bike. The service includes over 900 classes through the app, any internet browser, Roku and more, allowing consumers to exercise on demand with other people from anywhere. While the company has been offering Pilates, barre, boot camp, kickboxing, TRX, yoga and HIIT, spinning classes are new, with a package that includes the actual bike. The new set comes with a Precor Spinner Ride commercial spin bike, a heart monitor, and a wireless computer to track RPM, distance, and calories burned. The package also includes a tablet mount or Roku streaming services, customize weekly workout plans, nutrition tips and 12 months of on demand workouts. $1,899 at www.studiosweatondemand.com.
The Heart of it Did you hear? Between donations from Thunderbirds Charities, Scottsdale Active 20/30 Club, FreeportMcMoran Foundation and attendees at the annual Beach Ball gala, Phoenix Childrenâ€™s Hospital is now expanding its Cardiovascular Intensive Care Unit (CVICU), which will open this summer. The donations will fund an increased number of beds (doubling from 24 to 48), cutting-edge technology and a more robust continuum of care. The Heart Center at Phoenix Childrenâ€™s is the only center of its kind in the Southwest. www.phoenixchildrens.org.
Pita Jungle launched a Seasonal Kitchen Crafts Menu featuring a new selection of modified ketoand paleo-friendly dishes within the confines of the Mediterranean diet. Running through September, the menu includes a Moroccan Gazpacho, a Bone Broth Ramen and a Mahi Burrito of the Sea. There are also two types of cauliflower tostadas as well as two new desserts: a green tea panacotta and a brownie ice cream sandwich. www.pitajungle.com. 07/19 ScottsdaleHealth
toys, tech & gear / by Gabby Leighton
Blending In The camo trend and how to wear it
Camouflage is a subdued, classic print that people often wear to blend in, but it can also be eye-catching. Skip the solids and add a faint flair to your wardrobe with the print that balances between subtle and stylish.
Onzie High-rise leggings and Bridge Bra in Midnight Camo Headquartered in Venice Beach, CA, Onzie is a femaleowned and -operated business producing high-quality yoga wear designed to be comfortable in heavy sweat environments. Designed with the company’s Free- Flow Fabric Technology, the pieces are functional, breathable and stylish. While sold separately, these high-rise leggings and sports bra make the perfect outfit for a workout or throw a shirt over for a day spent running errands around town. The signature high-rise leggings are designed to hug your body in the brand’s full flex spandex. The medium support sports bra features a scoop neckline, strappy back and has contrast lining. Pants, $70; sports bra, $52. Both at Onzie, www. onzie.com. Adidas Swift Running Shoe Run around in this low-profile shoe that balances snug sock-like comfort with a modern, pared-down design. The casual running style is designed for everyday wear with stretchy knit, a streamlined shape and a supportive, foot-hugging feel. The style offers enhanced foot
motion via cushioned insoles (which are removable) and minimal stability features. The lace up style also comes in solid variations, but the camo brings a contemporary vibe to your everyday outfits. $84.95 at Nordstrom, www.nordstrom. com. Lululemon Surge Run Backpack II Designed for running, this ultralightweight pack is durable, made with water-resistant fabric and equipped with a coated zipper to keep all of your essentials dry. The no-bounce fit is achieved with wraparound wing straps, which hold the pack snug to your back and compress your goodies. With shoulder straps, a vented harness and adjustable chest straps, you can customize your pack for the perfect fit. As far as organization goes, the bag has a quick access phone pocket on the harness, an internal pocket for a tablet or 13-inch laptop and an outer pocket designed to hold a water bottle. $128 at Lululemon, www.lululemon.com. Nike Men’s Dri-Fit Camo Training T-Shirt Stay dry and comfortable during your entire workout with this nonrestrictive fit T-shirt. The shortsleeve crewneck
style Is certainly fashionable and the DriFit technology makes the lightweight shirt ultra-functional, removing sweat from your skin to help you stay dry. $25 at Dick’s Sporting Goods, www.dickssportinggoods.com. Oakley Men’s Turbine Desolve Bare Camo Sunglasses Constructed for both active and daily outdoor wear, these durable sunglasses are made with lightweight and stressresistant O-Matter frame material, keeping your comfortable while the Plutonite Lenses filter out 100% of all UV rays. The three-point fit holds the lenses in precise optical alignment while eliminating pressure points for all day wear. If you’re using these to actually camoflauuge yourself during a hunting trip, this particular pattern leverages the weakness in animal vision and is designed to enable the sportsman with active concealment. $173 at Dick’s Sporting Goods, www.dickssportinggoods.com.
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crazy 8s One of the biggest holidays of the year falls on July 4th – otherwise known as Independence Day. The federal holiday, which dates back to 1776, gets all of the attention, and for good reason. This day commemorates the Declaration of Independence of the US, in which the Continental Congress declared that the 13 American colonies were no longer subject to the monarch of Britain and were now united, independent states. Have you ever thought about the other holidays to celebrate after the fireworks and barbecues are over on July 5th? Here are some unexpected holidays to get in the spirit.
1. National Hot Dog Month. It’s not surprising that hot dogs are commemorated in July since it’s also a time when people are hosting barbecues.
5. National Sugar Cookie Day. Indulge in a sweet treat on July 9. Sugar Cookie Day serves are a reminder to satisfy your sweet tooth with this classic cookie all year long.
2. Sidewalk Egg Frying Day. Did you know that July 4th shares a holiday? This time of year, everything you touch is sizzling hot – almost hot enough to fry an egg on the sidewalk.
6. National Day of the Cowboy. Head to the rodeo, dress up in your best cowboy getup, or watch a Western movie to commemorate this day on July 27.
3. Fresh Spinach Day. Eat uncooked spinach on July 16 to get the nutritional value of the popular veggie at the highest level.
Crazy Holidays in July 44
4. International Friendship Day. On July 30, forget the hate and make the world a friendlier, peaceful place. The holiday, sponsored by the United Nations, exists to promote friendship among all people, cultures and countries.
7. National Ice Cream Month. What better time to cool off with a scoop of your favorite flavor? If you’re not up for celebrating all month, National Ice Cream Day is on July 21. 8. National Parents Day. July 28 acts as a reminder to honor your mother and father by spending time with them and celebrating family values. The holiday was created in 1994 by President Bill Clinton.
The Joke’s on Us!
So go ahead and laugh already—hey, it’s good for you!
My friend went for a job interview at a sunscreen factory but didn’t get it. He’s going to reapply.
Q: What is the one time you go at red and stop at green?
A: When you’re eating a watermelon!
WHAT DO YOU GIVE A DOG WITH A FEVER? MUSTARD, IT’S THE BEST THING FOR A HOT DOG!
A man approaches a pirate and asks him, “Excuse me sir, but why do have a hook hand?” “Arr, yes, me hook hand. A sword cut me right below the elbow,” the pirate replies. “What about your peg leg?” the man asks. The pirate says, “A cannonball shot me right below the kneecap.” “Well, what about your patch eye?” “I was standing on the deck and a seagull pooped in me eye!” the pirate says. “Hmm, that doesn’t sound like it can take an eye out,” the man questions. “Arr, but you’ve got to remember,” the pirate says. “It was the first day with the hook.”
Trainer Koya Michelle fosters self-loving, strong female communities
/ by Elizabeth Liberatore / photos by James Patrick
WOMEN ARE IMPECCABLY BUSY AND TOLERANT PEOPLE. They are working. They are mothers. They are running from point A to point B to point C, and back to point A without so much as a 15-minute break in between. And it’s likely that their “break” is spent waiting for a much-needed venti coffee in the drive-thru line at Starbucks. Women spend so much time running around, mostly for others, that they tend to neglect themselves. And when you camp out on the back burner, selfdoubt inevitably comes knocking before eventually breaking down the door. Koya Michelle is a driven, fun and passionate fitness professional on a mission to positively impact the lives of as many women as possible. She, too, is a busy lady, but never too busy to embolden others to replace the self-doubt in their minds with self-love. “My ultimate goal is to empower, inspire and help women live a life that is filled with vitality, health, fitness, passion and love,” she says.
INNATE STRENGTH Michelle has had a strong sense of self from the get-go. She was an independent little kid who was very studious and intellectually curious about everything. Her nose was always stuck in a book and when it wasn’t, she was busy participating in school drama and sports. “Most consistently, I played softball and was a cheerleader in school. I was also on an ice skating team, took swimming and karate lessons and had brief stints running track and playing volleyball,” she says. Lawyer and surgeon were some early job prospects, but as she grew up, Michelle realized that her aspirations were too wide-ranging to fit into concise categories like law or healthcare. Entrepreneur felt better. She graduated with a degree in business administration from Georgia State University and is currently working on her MBA. A CALLING TO EMPOWER In college, the gym was a place where Michelle could recharge from her studies. The more time she spent at the gym, the more she noticed her body and mind growing stronger. It was a powerful feeling and one she wanted others to experience for themselves, especially women. “[Fitness] has always been important to me. My passion for athletics is what sparked my interest in health and fitness, and with age, education, and life experiences, the level of importance has only increased,” she explains. In terms of experience, Michelle is an International Federation of Bodybuilding and Fitness (IFBB) Bikini Pro. She’s competed in nine shows total, three of them as an IFBB Pro. Her hunger to compete again — she did grow up an athlete, after all — is what motivated her to take a stab at bodybuilding in the first place. Fortunately for her, this was when IFBB first created the bikini division to incorporate more women into the competitive world of bodybuilding. Michelle excitedly jumped in. “[Competing] offered me a way to still
be competitive, keep fitness as a priority and to inspire other women,” she adds. A fitness competition is entirely a mental game. Even for Michelle, someone who walks with her head held high, the journey to the stage was not an easy one. She sacrificed everything and battled with self-doubt, but was rewarded in self-discovery, personal growth and meaningful relationships with fellow competitors. This was really when Michelle felt called to empower women to live their healthiest lives.
GROWING STRONGER TOGETHER Michelle became a National Academy of Sports Medicine (NASM) certified personal trainer and began training clients in 2012. Hoping to broaden her reach, she launched Koya Michelle Fitness in 2018. As an online trainer, Michelle offers personalized plans that enable women near and far to achieve vitality, health and fitness under her guidance. “My goal is to positively impact the lives of as many women as possible, so being an online trainer has been the most effective means for me to do so,” she says. “[Plus], in today’s fast-moving world, women don’t have the time to work oneon-one with a trainer or feel comfortable going to the gym. Thankfully, technology allows us to connect and develop relationships and communities that work.” Michelle also trains a small group of clients out of their home gyms or at a local gym. Whether she’s training people in real time or digitally, every client gets a fun, high-energy workout. Her programs combine cardio, strength and recovery, with special attention paid to a client’s needs. For example, some programs will focus more on increasing lean muscle or strength, whereas others will aim to decrease body fat or help prepare for a fitness competition. “In addition to my LLC, Koya Michelle Fitness, and after attending Jabz Boxing for over five years, I have been continuing to increase my involvement with [the Jabz] community because they too have a desire to empower and enrich
“I feel most
aligned when I am having a positive
impact on others.
I am often blessed to witness clients
shifts in their life as the positive
and mental strength they have gained from living a
healthier lifestyle bleed into other areas of their lives.”
the lives of women,” she explains. Jabz is an all-female boxing studio that offers a full-body circuit-style workout designed specifically for women. Each class is a 45-minute mix of boxing, cardio, strength and plyometrics. It’s exhausting, yes, but extremely fun, especially if Michelle is your trainer. “[Valley women] can find me at Jabz Boxing in Arcadia, which is one of my alltime favorite gyms. [I’m there] every week having a blast with the ladies.” This full-time trainer, IFBB Pro and women’s advocate is also an Evogen Elite athlete and a Carbon38 and Designs by Anna Kay brand ambassador and sponsored athlete. She intends to expand her ability to positively impact the lives of women here in the Valley by opening a local gym soon. Keep your eye on Michelle’s Instagram (@koyamichelle_fit) for more. “I feel most aligned when I am having a positive impact on others. I am often blessed to witness clients experience massive shifts in their life as the positive changes, confidence and mental strength they have gained from living a healthier lifestyle bleed into other areas of their lives,” Michelle says.
SPREADING GOODNESS IN SCOTTSDALE Michelle’s family moved to Scottsdale over a decade ago, so she’s no stranger to the area. However, she permanently relocated to the Valley last spring. “I feel like I am on vacation most of the time. It is a beautiful city, there is a lot to do, the cost of living and the people are great and the city itself is growing,” she says. She recently joined the Junior League of Phoenix to further support her local community and to connect with likeminded, service-driven women. When she isn’t hanging out with family and friends, helping women grow stronger in mind and body or trying out new restaurants, she’s almost always out volunteering. For more information about Michelle, visit www.koyamichellefitness.com.
AFTER MOVING TO AMERICA FROM THE PHILIPPINES, GYDA HOUSER FOUND HAPPINESS IN CONNECTING WITH OTHERS THROUGH HEALTH AND FITNESS
/ by Gabby Leighton / photos by James Patrick
Gyda Houser’s story starts in the Philippines, where she was born and raised. At age 18, she was thriving with a close-knit group of friends, working toward her degree in diplomacy and set in her ways, but everything changed when her parents decided to make a big move to America. “The most difficult part of my move was overcoming my fear of change and adaptation,” she recalls. “I had to quit school, bid my friends goodbye, and start a new life in a place filled with people who don’t speak my language or look like me.”
ADJUSTING TO A NEW LIFE The term “culture shock” was an understatement to how Houser felt when she arrived to the US – she was severely plagued by the cultural differences she experienced and was unable to leave her home for a period of time. “I didn’t have any friends and I didn’t want to make new ones anytime soon. In my mind, I was going to wake up one day back in my old bed at my home in the Philippines.” After a period of isolation, Houser finally found some-
thing to make her happy: fitness. “I came across a Tae Bo DVD in my aunt’s closet, the one with Billy Blanks. I would get up at 5 a.m. and do it once a day, three or four times a week. Then, eventually, seven days a week.” Her newfound love for fitness, which she says is viewed as more of a luxury than a necessity in the Philippines, helped Houser relate to Americans and gain the self-assurance she needed to begin her life here. She would go to the gym with her aunt to work out, observe her surroundings and inter-
act with people. The once-shy caterpillar morphed into a social butterfly when at the gym. Once confident enough to go up to people to converse and ask questions, Houser set out to meet new people outside of the gym. Though she was intimidated, she
already understood English and spoke enough of the language to get by thanks to her schooling back home. She enrolled in a community college to improve her English, determined to meet new people and make friends – and she did. “As far as the
culture goes, I am still adjusting up to this day. I married an American so I am always learning something new,” she says. A TURNING POINT Houser continued to work out and in 2008, her husband entered a fitness
competition and challenged her to join him. A competitive woman by nature, she was up for the training – two or three hours a day, seven days a week in the gym and a strict diet to follow while working her full-time job. She competed in the AZ Copper Classic all-natural entry-level bodybuilding show and won first place. “I honestly didn’t expect to win my very first show. But for me, winning isn’t everything instead it’s about attaining important values through the experience.”
edge to others. “It all started when my dad (who walks everyday) had a heart attack. He is alive and well now, but the thought of losing him made me realize how much diet affects one’s quality of life.” Houser currently works out three or four times a week in group fitness classes and follows a flexible macro-counting diet, eating three or four meals per day. She is currently working on cookbook that will feature healthy and culturally authentic regional cuisines. “I came up with this idea because I
a US citizen but still appreciates her origin country – doesn’t face any of the same obstacles today as she did when she first came to America. “I am surrounded with people who love and accept me. I am who I am today because of my roots,” she says. Her parents gave up everything they had in the Philippines to create a better future for their family, determined to change their lives for the better. Houser’s ultimate goal is to share her story in hopes of inspiring others and
The show served as a turning point in her life, leading her to a career as a personal trainer. Then, after five years helping others reach their fitness goals, she was offered an opportunity to work as a medical sales representative and shifted her focus. She currently specializes in the spine, making sure the implants she reps are being utilized correctly by neuro and orthopedic surgeons in the operating room. Houser has also recently taken to eating better, educating herself first and becoming certified in nutrition so she can pass on her knowl-
have always struggled with following a specific diet plan since most plans are catered toward the American diet,” she says. “Having been born and raised in the Philippines, I am used to eating a certain way (e.g. rice for breakfast, lunch and dinner) so I started cooking healthy Filipino and other Asian foods and I was absolutely loving it.”
follow in her parents’ footsteps of creating a better future for others. “I want people know that there are no limits on the amount of success that one can have,” she says. “About 13% of the US population is made up of people who’ve been born outside the country and one of the biggest struggles, aside from adapting to the culture and learning a new language, is finding a way of connecting. Fitness paved that way for me. I want to be a stand for fitness being for everyone, regardless of body type, skin color, age, etc.”
LOOKING AHEAD Though she will always miss celebrating Christmas Eve in the Philippines with delicious food and the company of her 40-plus cousins, Houser – who is now
relating / by Chris Cohn
In Sickness and in Health Rebuilding your marriage after addiction
When people get married, they are often filled with joy and excitement for what the future holds. Many wedding vows contain some variation of the phrase “for better or for worse, in sickness and in health,” and in this moment most couples aren’t thinking about the lowest points in a marriage that can get in the way of their happy union. When a spouse becomes an addict or has struggled with addiction, it can take over their life, put a strain on the marriage and negatively impact the family. Divorce is a common result of a partner’s addiction for several reasons, but instead of turning to this resort there are ways to get past this major obstacle. Below is a guide to help rebuild a marriage after addiction or support those who have struggled in the past.
Chris Cohn is the Founder of Scottsdale Recovery Center.
Create a safe environment When a spouse or partner comes from home from treatment, it is important to remove temptations including alcohol and prescription drugs. These items should be locked in a secure place or thrown away. It’s often said that the real work of recovery begins after returning home from treatment because the addict has to be accountable and responsible for their sobriety. An encouraging, forgiving atmosphere is more favorable than one of the past filled with blame and judgement. Go to counseling Recognizing the anger, hurt and
betrayal that addiction causes in a marriage can often be difficult to do. It is important to face your feelings headon in a preemptive way if you want to rebuild your relationship. Working with a counselor to accept and manage those feelings is crucial or resentment could build. The counselor is there to help you both learn how to talk to one another about all aspects of the marriage and help each other regain and build trust. Treat the marriage as a new relationship The marriage will never completely go back to the way it once was. Get to
Being patient is a major key to getting your marriage back on track. The recovering addict will need to focus on sobriety and may not always be able to prioritize the marriage, and the spouse must understand this. know the “new” version of your partner by patiently rebuilding communication, trust, support, respect, and intimacy. As you take time to develop this new relationship, treat it as just that, by going on dates with each other at least once a month. Work on you During this time of reconciling with your spouse and developing a new, fresh marriage, it is important that you don’t forget about yourself as an
individual. Make sure each of you takes time apart to enjoy your own hobbies and interests and become the best version of yourself because it will help lead to a happy and successful marriage. This may include counseling, joining support groups or finding other healthy outlets. Be patient and honest Being patient is a major key to getting your marriage back
on track. The recovering addict will need to focus on sobriety and may not always be able to prioritize the marriage, and the spouse must understand this. Also, the recovering addict must be patient with their spouse as they work to rebuild their trust again. After addiction, broken trust is most likely the largest obstacle to overcome and reestablish in your marriage. Getting your marriage back to
a good place after sobriety isn’t easy and will be a continual process, every day. It will take patience, honesty, communication and hard work from each party. Make a conscious decision to let the past stay in the past and try to move on to the happiest future that you can with the person you love. It won’t always be easy, but if you get to spend your life with the person you love the most, it will be worth it.
beauty / courtesy of Drybar
use your hands and fingers to give it the same effect. Smooth out any bumps or frizz with a comb or fingers while holding the hair tightly. Then secure the ponytail with an elastic or hair tie. Pull the ponytail tight while bringing it slightly forward to give it the high ponytail look. Then set hairspray for any flyaways. Next-level Beachy Waves These are like the second-day bed head waves you wake up with — just better. It’s a great hairstyle because you look polished, but not like you tried too hard. They’re easy to do after the gym because your hair isn’t freshly clean and you’re able to create more texture.
From Weights to Waves Effortless post-workout hairstyles
It’s no lie, trying to look “good” at the gym is not an easy task. From picking out your outfit to figuring out your workout, it’s tough to know what to do with your hair post-workout. Don’t sweat it! Following are four different hairstyles to lift the weight off of your shoulders in looking flawless after that tough workout.
Extremely High Ponytail Straight or wavy, the high ponytail is always a great option after a workout. Because it’s easy to slick hair back into a sleek and stylish pony, it also works on every hair texture and elongates your facial features. How to achieve this look: This look is quick and easy with a flawless end result. Lightly comb through your hair to get rid of any frizz. Either comb your hair to the top of your head or
How to achieve this look: Beach waves are much easier to achieve after the gym. While you are working out, keep your hair in a braid. Whether it is a French braid or just a simple side braid. Take your hair out of the braid and run your fingers through your hair, not using a brush. For pieces that need it, take a wide-barrel (1 inch) and create small curls by wrapping the hair around the barrel for a few seconds. Add texture spray or dry shampoo to give it more texture and body.
Tousled and Textured Fishtail Braid This low-maintenance braid is the perfect option for getting sweaty workout hair out of your face in a stylish way. Cute and simple, it also fits perfectly under a hat and adds style to any look. How to achieve this look: This classic hairstyle is very versatile for whatever time of day it is. Spray texture spray or dry shampoo all throughout your hair. Pull your hair to one side and create a fishtail braid. After the braid is complete, slightly pull braid pieces apart to give it more volume and secure with an elastic. Spray the hair with hairspray to keep it in place. Messy Half-Up Top Knot For a casual yet stylish look, the half-up messy bun is great for after the gym. Embrace the messiness of your hair, pull half of it up into a top knot to keep your now sweaty hair out of the way. How to achieve this look: Lightly comb through hair to get rid of any frizz. Section hair in half, half up for the top knot and half down. Comb hair upward to secure it in a messy bun. Slightly pull hair around the bun to give it more volume, spray hairspray to flawlessly secure the top knot.
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event / by David Apeji
Eva Magazu and Phoebe Davis
Sheila Collison and Jim McGuire
Cami Griffith and Shem Bowman
This spring series of Friday evening fitness events took place last month at the Andaz Scottsdale Resort & Bungalows. Guests mingled and then enjoyed an outdoor workout, followed by a pool party with handcrafted cocktails and healthy light meals to the tunes of a live DJ.
Shelby Craiger, Eboni Lucious and Christina Hathaway
Savanna Ferguson, Chelle Mahoney and Vic Roc
Rob and Jackie Switzer
Jessica Maloney and Sophia Cyr
Sydni Talleri, Rebecca Costa and Tiffany Boyer
endurance / by Lewis Elliot
Aim for quality, not quantity Shoot for shorter workouts at a higher intensity. The reality is that the temperature climbs very quickly, and there’s a huge difference between working out at 80 degrees and 95 degrees. If you know that you only have an hour to work out before it’s going to be really hot, then don’t plan a two- or three-hour hike. Do something in the 45-minute range, but go a little harder. You’ll get the fitness benefit of a longer workout by increasing the intensity and getting out of the heat before it becomes too oppressive.
Heat Wave 5 tips for training in hot weather
Living in The Valley offers some of the best outdoor workout weather in the United States for nine months of the year, but in the summer staying active can be a real challenge. I know many people who lose their fitness routine and stamina over the course of the summer due to reduced outdoor activity, but it doesn’t have to be this way! Leaving town for higher and cooler areas like Flagstaff or Payson – or even better, getting out of the state altogether and heading to Colorado or the coast – is what many athletes do and seems to work well. Unfortunately, these options aren’t viable for many of us. With that in mind, a few quick reminders will help you brave the summer months while staying on your active outdoor workout plan.
Rise and shine Remember that in most cases, the early mornings are cooler than the late evenings. Even if you’re not a morning person, it’s a great idea getting to bed earlier. Plan to wake up and get your workout in
during sunrise, which is usually the coolest part of the day. Set your overnight thermostat cooler as well; most sleep studies have shown that ideal sleep temperature is around 64 degrees. Most of us are in much warmer
sleep environments during the summer, causing us to sleep poorly. Stay hydrated in the dry heat Consider that though it is extremely hot in Arizona, compared to other places, it’s
a dry heat. It’s worth noting because we have the opportunity to use the lack of humidity to cool ourselves with evaporation. Bring lots of water and wet your hat and shirt regularly. As the water evaporates
it has an extreme cooling effect that only works in very dry environments. Take advantage of this! Plot water stops along the way as well; most trailheads have lots of water or gas stations have an even better option, ice. Protect with the right products Experiment with different waterproof sunscreens. Some brands have been known to make a person even hotter, and some have actually shown to cool you off. Try out a few different waterproof options and decide what feels the best for you. If you’re outside for extended periods, it’s worth reapplying even with the waterproof and sweatproof options.
Pay attention to your body Lastly, be kind to yourself and give yourself time to adapt. We can get more used to the heat over time, but 100-plus degree temps are never a natural environment for any human being. Ease into working out in the hot conditions, and don’t do too much unless you’re comfortable, and have worked up to that workout at that point in time. If you feel unusual or not like yourself, cut the session shorter and try again when it’s cooler or once you recover. It’s unlikely you’ll be able to do the same workout times and distances as you do during the more moderate months, but you can still enjoy the local outdoor offerings with some planning and a more reserved approach.
Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the Tri-Scottsdale Foundation. The former U.S. National Team Cyclist can be reached at email@example.com.
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