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Spring Issuewww.theurbanliaison.comwww.theurbanliaison.com

C"I really enjoyed my sessions with Rae Ann. Not only was she a joy to be around, the treatments

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Dr. Joan Lehach, MD, a highly regarded allergist in New York City agrees. "I have been practicing Allergy and Clinical Immunology for over 25 years and I am really excited to recommend Rootology, a new all-natural product that really works. It immediately supports against sneezing, nasal itch, congestion and runny nose without side-effects. Rootology is first line in my practice."

To those who may be skeptical, especially if they are not familiar with the herbs, Hagenson offers, "just give it a try! If after one or two doses you feel no change, no harm done, especially with the thirty day guarantee. But I highly doubt there won't be a noticeable difference." World of Nutrition is making it especial-ly easy to try Rootology, as we have plenty of sample packets available on hand to try this allergy season, with bottles available for purchase!

Have a Healthy Day!

many Americans may not know, but really should! Lexi Hagenson, a Chicago-based acu-puncturist and certified herbalist says of the two most prevalent ingredients, Xanthium fruit and Magnolia flower are two extremely effective herbs for alleviating nasal symptoms like profuse nasal discharge and itchiness. She continues, while most people notice the benefits of Rootology immediately, when taken regularly for a period of time, Rootology can also help the sinus passageways work more efficiently.

Breathe Free formula is made of 13 powerful herbal extracts, each with a specific function in supporting total nasal and sinus health. Based in part on Chinese Herbology, it utilizes herbs that

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In time for spring allergy season, Rootology: Breathe Free is now available for fast-acting, non-drowsy, natural nasal and sinus support. A proprietary formula based on powerful herbal extracts, Breathe Free is different than other natural nasal and sinus formulations because it starts working within minutes for sinuses, congestion, sneezing, runny nose and even itchy, watery eyes.

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IN TIME FOR SPRING ALLERGY SEASON,ROOTOLOGY

Breathe Free is now available for fast-acting, non-drowsy, natural nasal and sinus support.

URBANSTAFF

KIM HASENOEHRL

(208) 461-8796WWW.KIMHAZDESIGN.COM

Jessica McAnallyElise PehrsonAngela DAmbrosio

Elise Pehrson is an award-winning writer, professional editor, and published author. She has loved writing for as long as she can remember and finished writing her first novel at the age of eleven. She is currently getting a B.A. degree in English literature with a minor in Japanese studies. Her interests include reading, writing, and spending time with those she loves.

designers writerseditor

JULIE BAIOCCHI WWW.JBDSOLUTIONS.COM [email protected]

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Whether its finding an investment property or your forever home... I can help!

Publisher Cheryl Richard

FOR CUSTOMER SERVICE AND SUBSCRIPTION QUESTIONS,

contact [email protected]

(208) 880-0152. All rights to publication of articles in this issue are reserved. Please call or write for permission

to print any articles. Contributions letters, manuscripts, photos, artwork are welcomed with the understanding that the editor cannot be held responsible for loss or dam-

age. Articles, letters, photos and artwork will be edited and published at the discretion of the editor.

Oh, what a marvelous spring we are having! This area has one of the most beautiful spring seasons of anywhere I have ever lived. Each year, it seems to get more and more breathtakingly beautiful. Spring always brings me closer to God, and my spirit and appreciation for the beauty in life unfolds. With the holidays behind us, its now time to truly open our eyes and figure out how we can support local for the rest of the year.

There are so many ways to support local and a live a local lifestyle. I wanted to remind our readers of the many avenues they can take to support local. For example, using a locally owned lawn company is a great start. Check to see if your pest and bug control company is locally owned. Making sure to support local green houses, nurseries, and garden centers is a great way to support local as well. Buy outdoor furnishings and toys from a locally owned company, eat out at locally owned restaurants, especially restaurants that are striving to support our local food and drink producers. Stroll through the area farmers markets and purchase and eat locally grown spring goodness.

Buying local wine, spirits, and craft beer from stores in the Valley is a great way to support local, as well as looking for locally produced products on the store shelves and keeping an eye open for Idaho products. Frequenting locally owned retail stores and getting gifts and home items from them is a great way to surprise loved ones while helping out your community. Getting your health care needs, vitamins, supplements, and your pets products and pet food from locally owned businesses, buying jewelry from a locally owned jeweler . . . my list can go on and on and on.

As you read through this spring issue, please take the time to support the businesses within the pages, and as you drive down the street or search the web, be sure to make the local factor an important part of your buying power. It will help both you and your local businesses of the Treasure Valley stay happy this spring.

Thank you!

Cheryl

writers

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and one is the ultimate in couples therapy. A quiet luxurious atmosphere where you slip into cozy robes, soak your feet in an aromatherapy foot bath and sip champagne, all before your 60-90 minute couples massage begins. This is a truly unique experience and the perfect place to recharge your batteries, as you let the world fade away and be treated like royalty.

and what better way to show your mother how special she is to you than a day of pampering. She has taken care of you. Let Inspire take care of her. They will roll out the red carpet for Mothers Day and spoil each Mom, ensuring their visit is like a mini vacation. She will come home feeling rejuvenized and loved. You can choose a pampering package or a reloadable gift card.

Spring is the time when we realize its time to do some maintenance to get ready for summer. Waxing and pedicures are top of mind and what better way to get ready for swimsuits and sandals than to have a spa girls night out. Inspires comfy and chic pedicure space is large enough to accommodate a group of your friends. Select a beverage of your choice and sink into the pedicure couch as your overworked tootsies are pampered. Enjoy a sixty-minute pedicure with mas-sage, sugar scrub, paraffin treatment and sparkle toes gel. Bring in five friends and the paraffin treatment is free.

INSPIRE IS ONE OF THE ONLY PLACES IN THE TREASURE VALLEY WHERE

YOU CAN GET A COUPLES MASSAGE WITH AN ADDED VIP UPGRADE!

A LUXURIOUS Getaway

microdermabrasion should also be considered to make your skinpolished and glowing for your beautiful wedding day pictures! Evenone treatment can help with acne, tone,tightening, diminishing scars or discoloration and it helps make-up application flawless for those inevitable close ups! Also, why not try the all Mineral Make-up from Jane Iredale that our make-up artists can apply for you. Grooming the groom and getting him photo-ready is also a big part of their services. Haircut and style, gentlemens manicure, facial, and waxing are all highly recommended part of their full- service menu. Cure his cold feet with a warm foot bath and Pedicure! Remember to schedule both you and your sweetheart for a delightful Couples Massage.

Your bridal party needs to be Inspired to look and feel their best as well! As the valleys premier day spa, Inspire is large enough to accommodate your entire party and still maintain a sumptuous environment focused on making

Inspire Salon and Day Spa is a locally owned and operated busi-

ness conveniently located at the intersection of Eagle and Ustick road. Inspire is an upscale

full-service Day Spa that is known for its array of customized personal services which prides itself on making each

visit feel like a special occasion. This luxurious oasis is nestled in the Gateway Marketplace near the growing shopping complexes off Eagle road. It is a pampering sanctuary that specializes in creating an atmosphere of elegance, giving everyone who walks through their doors an experience as unique and special as they are.

Inspire was designed to make each client feel pampered with every detail chosen to give the highest quality spa experience. Whether you are celebrating an anniversary, birthday or an upcoming wedding let the wonderful team at Inspire help you create a day of rejuvenation and relaxation.

Your wedding is one of the biggest days of your life, and Inspire would love to take care of all your pre-wedding pampering and preparing needs. They can help plan the services for you and your bridal party to look and feel your best on your special day. Let Team Inspire arrange a hair consultation for an Updo with one of the talented stylists, or a detoxifying body wrap that will pull out toxins and excess water weight making you look and feel slimmer. A facial and

208-888-1026www.inspiresalonanddayspa.com

2932 North Eagle Road Meridian

208-888-1026www.inspiresalonanddayspa.com

2932 North Eagle Road Meridian

everyones treatment individualized and extraordinary as they are.

The relax room is the perfect cozy alcove, ideal for gathering in-between services where you can enjoy a beverage of your choosing and participate in quiet conversations.

Inspire is equipped to handle

other gatherings as well such as Proms, Birthdays, Girls

Day Out, and Anniver- saries to name just a few.

Their manicure, pedicure room can welcome up to six guests

at one time. The spa rooms can accommodate up to three facials or three massages simultaneously. Included in their menu of services are: Customized Facials, Chemical Peels, Microdermabrasion, Threading, Waxing Brow Tinting, Massage, Hair Design, Hair Color, Sunless Airbrush Tanning, Manicures, Pedicures, Body Wraps and Make-Up application. In addition, In-spire has a nice array of high-quality retail products for you to select from.

Inspire Salon and Day Spa is the perfect venue to make those special occasions exceptional.

Inspire is one of the only places in the Treasure Valley where you can get a couples massage with an added VIP Upgrade! They have two double rooms

SALON & DAY SPA

10Mothers Day is Sunday, May 10 th

Visit Inspire Salon and Day Spa and you too, can experience an atmosphere

of complete relaxation and pampering. From the top-of-the-line products to the latest skin care technology,

their staff is dedicated to inspiring the best you. Come see why this boutique salon and spa is the premier retreat in the Boise valley.

MRMRS

MRMR

S

Chris Holton 208.861.2847

the

My purpose in this page is to help the little known/under appreciated Boise area bands. To say it is difficult to get ahead with music in the valley is a gross understatement. I'm constantly very frustrated that clubs and fans take our local acts for granted; it takes a lot of time and ri-diculous amounts of money to be able to play. As I get

closer to these performers, I am more and more in love with THEIR love of music. Love of music is the sole reason for their persistence. My mission is to be their voicethe one person that realizes the value of these amazing performers. I use Holton Productions and The Urban Liaison Magazine to increase awareness for this quite literal epidemic sur-rounding us, by providing a unique form of promotion. When a venue requests an event from Holton Productions, the first words in my response is this: "Do you have a budget? We will need to pay the performers."

I am often unable to assist in these event requests due to the fact that the general public assumes they can offer "exposure" as payment. Sadly, many local bands will accept "nothing" just to share their heart and souls to a handful of people. Those of you reading this, PLEASE visit a concert starring local music. Please buy their merchandise, buy them a drink or even drop them a tip. Only together will we be able to make a change in our mu-sic scene. The Treasure Valley loves music, but instead of buying an over-priced ticket from a national act that will take your money and run, PLEASE try to realize and appreciate the investment they make and the level of talent possessed by our neighbors

10 | The Urban Liaison Magazine - Treasure Valley

One of the newer music projects in Boises music scene, The Vertigo, offers a broad range of 60s to current covers with a mix of originals that makes them a great band for any venue.

Vocalist Schylar Davis is joined by Jamie Brown on lead guitar, Luke Bishop on bass, and Tony Songer on drums. As frontwoman, Schylar Davis lends thoughtful songwriting, soulful vocals, and rhythm guitar to The Vertigo. Inspired by Patty Griffin, Dave Matthews, and other brilliant songwriters, Schylar was eager to craft her own sound. Moving from Bal-timore to Boise in 2013, singer/guitarist Schylar formed The Vertigo, which has morphed into its current lineup of musicians.

UK import Jamie Brown (vocals/lead, guitar/keys) started playing guitar when given an acoustic for Christmas at age 11. After buying his first electric, trading it, then trading again, he landed his beloved Les Paul. By 16, Jamie was into Hendrix, and then some-what worryingly got into some really heavy stuff, fortunately that didn't last long! By 20, Jamie had played in a couple of bands before getting into a band that he played with on and off for ten years, playing some really cool places in London, the Dublin castle, Mean Fiddler, and some other of the Camden hot spots. He also toured Ireland! Jamie moved from London to Boise in January 2014, and within a couple of months, joined The Vertigo.

Bassist Luke Bishop made his way to Boise from Western Michigan. His early musical influ-ences include AC/DC, The Rolling Stones, and Bruce Springsteen. More recently, hes revisited the sound of Motown and 70s funk. Luke anchors The Vertigos rhythm section with a keep it simple approach to maintaining the groove.

Tony Songer lays down a solid groove on the drums for The Vertigo. He started playing drums in mid-west clubs at the age of 13 with strong influences in 70s and southern rock. More recently, his interests morphed into playing a decade of jazz, big band, and blues. Moving to Boise in 2008, Tony has played with several local blues, rock, and praise bands.

With sultry vocals, ripping leads, and a solid groove, The Vertigo is a great band to go listen to in the various Boise and surrounding area venues.

Like The Vertigo on Facebook or Reverbnation to hear clips, see videos, and to learn about upcoming shows in the area.

Facebook.com/thevertigoboise reverbnation.com/thevertigo4

vertigowww.holtonproductions.com

www.stevecash83.com

Contact through HoltenProductions.com208-861-2847

Contact through

URBAN DIVERSION

The Best Trained Stylists

Find us on Facebook:http://facebook.com/v3hairstudio

Or on our website:V3hairstudio.com

1756 W. Cherry Ln. #140Meridian, ID 83642208 . 870 . 7648

Danae Valle is one of the most sought after colorist in the Northwest. Her passion for color has led to a life long love for education. She believes in passing it on. She has trained over 30 young stylists over the last 4 years in the art of color. She has taught 1000s of woman at many seminars the importance of being beautiful on the inside as well as the outside. She was named 2009 Business Woman of the Year in Idaho and received the prestigious Governors Brightest Star Award by Governor. She owned Studio D Salon and it become one of the top 100 salons in the United States.Victor Valle is passionate about the Hair industry. He has traveled all over the United States learning the craft of doing amazing hair. He specializes in custom mans styles and cuts and is a highly sought after eyebrow artist. He studied in the world renown Redken 5th Ave Exchange and the prestigioius KRS Summitt Business School.Britton Valle, inspired by his parents overwhelming passion and creative vision, expressed a desire that one day he would become a highly sought Stylist. Brittons journey took him to the East Coast to work with Patrick McIvor, the artistic and Techniculture director of Goldwell/Kms California. After honing the art of color and perfecting the craft of cutting it was time to move forward. Leaving everything behind he moved to Kauai with the vision of water and sand and the hope of working as a Hair Artist in the St. Regis Resort on the north shore of Kauai. The dream was realized and within a year Britton had formed a reputation with Celebrity Clientele. Britton works three months out of the year in Hawaii. He lovesto pamper his clients and his level of service is incredible.

Supporting Local Restaurants

LOCAL LIVING CULINARY NEIGHBORHOOD ADVENTURES!

Eagle is a very family-focused community, nestled in a beautiful setting with foothills to the North, the Boise River spanning the full

and Banbury Golf Course; both provide a great golf outing for all levels of experience. And lets not forget the many wineries dotted around the area!Running from April through October, the Eagle Saturday Market comes alive in downtowns Heritage Park. This quaint and cozy market venue is full

melodious sounds of local musicians, completing the festive atmosphere.Scheduled each year in July is a 4-day event for the entire family. Eagle Fun Days includes a bike race, a wet and wild parade through downtown, a golf tournament, and live music. Drawing many a curious folk to the event is the Worlds Largest Rocky Mountain Oyster (bull testicles) Feed put on by the Eagle Volunteer Fire Department as a fund raiser for the organization. Devouring one of these delicacies should be on everyones Bucket List!

stores and dine at some of Treasure Valleys best restaurants. Enjoy Idahos Local Flavor!

Rice www.riceeagle.com

new and creative dishes.

Traditional Japanese Style Sushi is served fresh and clean, but the fusion style is more creative and modern using all kinds of

One of the signature dishes that has emerged as a favorite is the Korean Beef Bulgogi. The sliced, marinated, tender rib-eye steak is the key ingredient in this oil-less stir fry served on a hot sizzling plate atop fresh cabbage with a side of Jasmine or brown rice. Kim Chi, carrots, Daikon pickles, Korean chili paste (sweet and spicy) completes the entree. Not sure how to eat it? No problem. Your server is more than happy to give you the Bulgogi 101 course on eating Bulgogi Korean style.

But the full bar at Rice is also a destination spot. Bartender Major Ludwig has been named as the Best Bartender by the Boise Weekly for 2013 and 2014. And his signature Lemon Basil Martini has also won both years as the best martini. With Happy Hour running Monday through Saturday from 4-6, take advantage of a discounted drink and appetizer. And now that spring is in the air, theres no better place to lunch prices certainly are!

Supporting Local Restaurants

LOCAL LIVING CULINARY NEIGHBORHOOD ADVENTURES!

Eagle is a very family-focused community, nestled in a beautiful setting with foothills to the North, the Boise River spanning the full

and Banbury Golf Course; both provide a great golf outing for all levels of experience. And lets not forget the many wineries dotted around the area!Running from April through October, the Eagle Saturday Market comes alive in downtowns Heritage Park. This quaint and cozy market venue is full

melodious sounds of local musicians, completing the festive atmosphere.Scheduled each year in July is a 4-day event for the entire family. Eagle Fun Days includes a bike race, a wet and wild parade through downtown, a golf tournament, and live music. Drawing many a curious folk to the event is the Worlds Largest Rocky Mountain Oyster (bull testicles) Feed put on by the Eagle Volunteer Fire Department as a fund raiser for the organization. Devouring one of these delicacies should be on everyones Bucket List!

stores and dine at some of Treasure Valleys best restaurants. Enjoy Idahos Local Flavor!

Rice www.riceeagle.com

new and creative dishes.

Traditional Japanese Style Sushi is served fresh and clean, but the fusion style is more creative and modern using all kinds of

One of the signature dishes that has emerged as a favorite is the Korean Beef Bulgogi. The sliced, marinated, tender rib-eye steak is the key ingredient in this oil-less stir fry served on a hot sizzling plate atop fresh cabbage with a side of Jasmine or brown rice. Kim Chi, carrots, Daikon pickles, Korean chili paste (sweet and spicy) completes the entree. Not sure how to eat it? No problem. Your server is more than happy to give you the Bulgogi 101 course on eating Bulgogi Korean style.

But the full bar at Rice is also a destination spot. Bartender Major Ludwig has been named as the Best Bartender by the Boise Weekly for 2013 and 2014. And his signature Lemon Basil Martini has also won both years as the best martini. With Happy Hour running Monday through Saturday from 4-6, take advantage of a discounted drink and appetizer. And now that spring is in the air, theres no better place to lunch prices certainly are!

Article written by Theresa da Silva

SEE YOU NEXT TIME EXPLORING EAGLE!

Bodac ious Pig www.bodaciouspig.comLocated at the intersection of Old State Street and Eagle Road, Bodacious Pig Barbecue brings together the experience of husband and wife restaurateurs Joel and Tricia Anderson to create a traditional meets contemporary barbecue experience. Even the dcor and ambiance of the restaurant matches the theme from the whimsical pigs in pink frames to the chandeliers.

George, BPs pit master, gets up early to smoke the fresh meats every day. Slow smoked barbecue done right takes several

as a mothers love, is pork shoulder that has been smoked for fourteen hours, then hand pulled with the original BBQ sauce. It is served with vinegar based pork au jus called molasses hogwash.

While George is busy smoking the meats in the morning, Tricia is busy preparing homemade salads, side dishes, and desserts.

is evident and synonymous with the word fresh. And although everyday a new dessert is created, it is the daily Bread Pudding that has the attention of everyone. The recipe is made with croissants with crme anglaise and a white chocolate sauce.

The menu does not end there! Tricia rotates a special every night that is not BBQ! From steaks to seafood, the culinary talent exudes from the kitchen. One couple travels to Eagle every Saturday night for a Bodacious date night and they only order the specials!

If the place is packed, you can order on-line or walk up to the kitchen window for take-out. The orders through the window are 30% of the entire business. Pick up the Pig up n Go menu and keep it handy!

Enjoy!

Davinci s www.davincis2.com Davincis has become a landmark destination over the past eighteen years. First reason is the New York Style Bistro Italian atmosphere and menu that has remained consistent for the local neighbors to count on and enjoy. Second is the legendary location within the original Bank of Eagle where the arched window and door openings still exist. You can see the original brick walls of the bank in the bar along with a view of the safe that was installed on 9/3/1910, now serving as a beer and wine cooler.

while Jay is seen as the front of the house guy. Jay greets the guests and oversees what the bartenders are creating. And a lively bar crowd gathering occurs every Friday and Saturday night, staying open until 2 AM.

Its hard to select what entre is the single signature item. Tony and Jay agree that its down to three! The Meat Lasagna is made with a very traditional Bolognaise sauce, while the Chicken Parmesan and Spaghetti & Meatballs are served with a Tuscan tomato sauce created with only six simple ingredients. But in the end, the meatballs win. Customers exclaim when they return Those are by far the best meatballs ever! Then some guests began ordering just 1, 2, or 4 meatballs and no spaghetti! So now that is available on the menu as an appetizer. The meatballs are made fresh every other day with straight beef and fresh (secret)

Whether a local neighbor is visiting, family events, or new faces on a date night, Davincis serves up delicious food and memorable visits abound!

When the Boise Co-op shared that it was looking to expand last summer, Nampa was very enthusiastic about the prospect of bringing local grocery to the downtown area. When the Boise Co-op decided to open their new location in Meridian, the hope didnt fade for Canyon County. Instead, a new co-op was formed. Canyon County Co-op has already garnered over 400 members and is scheduled to open in the summer of 2015.

The new co-op will be located in the former Lloyd Lumber cabinet shop, across the street from Flying M Coffee Garage. In the 60s, the building was occupied by Consumers Market, a specialty grocer. Since it was originally used as a grocery, the building is ideal for the Canyon County Co-ops purposes. It kind of seems like it was meant to be, Levings said.

While no contracts have been signed with vendors so far, the Canyon County Co-op has been working with local organizations such as the U of I Food Science Program and the Nampa Farmers Market to build relationships with potential producers.

The Canyon County Co-op is a very exciting development for a variety of reasons, one being that it will allow locally grown/made foods to remain

in the area. This is not only a healthier way of eating and liv-ing, it also provides a marketplace for local businesses and jobs within the community. Were trying to create opportunities with the community and keep resources in Canyon County, Levings said.

Another reason that the Canyon County Co-op will be a welcome development in downtown Nampa is that it will remedy the lack of grocery

Opening Soon!Opening Soon!

The project has been very well received by the community, and as part of the Downtown Associations Economic Restructuring committee, Lisa Levings,

along with a new board, has been specifically formed to create the co-op. Its been a fun process since weve had so much support from the

community, Levings said. That is what has kept us going.

stores in the area. There are currently no grocery stores within walking distance of downtown or anywhere north of the area. This creates a situation that is referred to as a food desert and is especially troubling if the residents of the desert are low-income or have limit-ed transportation.

Although public support for the Canyon County Co-op has been remarkable, there are still miscellaneous areas where assistance is need-ed, and the slated summer opening is contingent on fundraising, grants, and memberships. Anyone inter-ested in volunteering can do so by filling out a form on the co-op website. There is also a wish list with items and services that are needed. We are a group of people from the community orga-nizing this for our commu-nity, Levings said. Weve seen so much interest in this effort, and the people involved have put in a lot of time on top of their full time jobs. Were very grateful.

Those who have yet to pur-chase their memberships are still in luck. The Canyon County Co-op will be offering charter lifetime member-

ships until two weeks prior to opening; after

the co-op opens, memberships will be purchased and renewed on a yearly basis.

WRITTEN BY Jessica McAnally

Owner Toni Hodge

HOURS: Mon-Thurs 11AM 8PM

Fri- Sat 11AM 9PM

1800 W. Overland Rd., Boise208-424-0273

www.shangri-latearoomandcafe.com

The snow begins to melt. Color comes back to Earth. From ice crystal, water emerges. The elements change before our eyes. An elemental shift takes place inside of us as well. With every season, no matter how subtle, the fundamental shifts are taking place. Spring is a time of cleansing for the Earth and of rebirth.

Every living thing on the planet goes through periods of cleansing and rebirth. We humans are no exception. Look at life as a metaphor, consider that the warmth of love can thaw a frozen heart and activate creative potential, which in turn activates more potentiala chain reaction takes place. Consider a constricted selfhood as a frozen crystal now defrosting into a passionate healing rebirth. Tiny green sprouts emerge from the Earth bringing forth crocus and hyacinth blossoms full of intoxicating aroma and glorious color; its as if the all of creation is shouting yes to renewal. A symphony of emergence is taking place, the birds sing, the trees begin to sparkle with fresh buds of growth, even the animals seem to frolic more.

Are you feeling it? Are you emerging from your winter? Frequently, people tell me that they feel that something is missing, that they are not feeling quite right inside. They feel that they are out on the fringes of emergence or caught in hibernation mode. They feel not sick but not well either. If I may over simplify here, what is fundamentally out of place is our sense of sacredness and where it actually resides. I am not talking about religion nor am I criticizing beliefs, but merely suggesting that there is a sense that society as a whole has lost touch. I believe a solution to poverty, illness, and discord with life lies within the ancient capacity for us as individuals to travel back to ancient sacred groundsto reconnect with the sacredness of the Earth and the temple that we live in, our Body. To cleanse ourselves of that which is toxic, we must evoke the holiness of our bodies to emerge and take appropriate action. No matter your age or the state of your health right now everything is in your favor. The body wants to heal. Every single cell is waiting for your decision to sayYES!

Here are a few steps to start right now, no matter what your problem is; given the right tools, the body will heal,

drop weight, and the spirit will lighten.

Cleanse your kitchen. Get rid of all artificial, processed, sugar-laden, high fructose corn syrup-injected foods.

Dont eat another over-processed food, fast food,soda, white sugar food ever again, and cut back on bread.

You could do some research. Get a cookbook that supports natural healthy eating, juicing, and perhaps food combining. All you really need is one good one. Start cooking and preparing food at home. It does not have to be complicated or take lots of timeit just needs to be healthy.

Get to the local Farmers Market or a store with a natural organic health food section and get some fresh vegetables. If you do eat out, eat at places that support a healthy lifestyle. Just start simple. Your body will rejoice. You can tweak the diet later.

Fall in love with yourself. Your body is your temple. Treat yourself in the manner in which one would care for a temple. This is sacred ground. When you acknowledge this, your whole life will change.

Final note: if you need help, ask. I, for one, give free one-hour consultations; just call or drop by Shangri-La, get a juice, and set a time. Happy Vernal Equinox!

VernalEquinoxEmergence of Body and Soul

T123

4

5

y


The photographs of your wedding day

are one of, if not the only, lasting phys

ical

mementos you will have once all the ca

ke

has been eaten, the flowers have wither

ed

and you have returned to real life after t

he

honeymoon. So, choosing a photograp

her

who is truly going to capture the specia

l

moments, details and atmosphere of yo

ur

big day is essential and worthwhile.

Unfortunately, we live in a time where

photography is accessible. Its great for

capturing those family outings, but for

big scale events, it can mean swimming

through a lot of portfolios to find the

photographer that captures your

style correctly. Here are a few tips

to help you make an informed

decision when you need that

perfect photographer:

Do you like light, outdoorsy and soft photographs? Or do you prefer bold, colorful and fashion forward photographs? Both are great and can capture your day splendidly, but is it something you are going to want to look at and be proud of 20 or 30 years down the road. The best thing to do is to look through A LOT of photographers portfolios. Make notes on what photographs you like and why. Note the difference in the style of the photog-raphers. Do they have unique angles, do they have indoor photos as well as outdoor photos, is there anything you dont like about their photographs that you want to be mindful of on your wedding day?

1. STYLE Do you like light, outdoorsy and soft photographs? Or do you prefer bold, colorful and fashion forward photographs?

2. I am always the one looking for a better deal; not pulling the trigger on something because the price may seem too high even if that is the market price for it. I would usually tell you to take a better deal and save your money for something else. However, with photography, you usually get what you pay for. While you are look-ing through the portfolios of different photographers, take a look at their prices and what is included within them. If they dont have prices on their website, ask them for it. Photography is a marketplace where it is ok to haggle with the photographer to get a good deal. The wedding photography industry is a big market and photographers want to have every weekend booked through the summer season. They will usually work with you to make sure that you book with them because they know there is another photographer waiting around the corner to snap you up. Be aware of what you get for the price (i.e., wedding album, how many photographs do you get to choose, how many hours of their time do you get on the wedding day, etc.).

Be ready to spend at least $1800 for 8 hours of photography at some of the other professional photography businesss. If it is more than that, make sure they are worth it or you are getting more from it. If it is less than that, ask yourself why. Maybe they are just starting. Maybe they arent good. Chances are they might have some learning to do still. Feel free to be aggressive and ask your photographer everything you need to to feel comfortable. This is a big chunk of change and you dont want to be disappointed when your wedding is over. There are no do overs.

I am always the one looking for a better deal; not pulling the trigger on something because the price may seem too high even if that is the market price for it.

3. This one might get confused with style at times. But, make no mistake, the personality of your photographer is incredibly important. Be mindful that you are allowing this photographer into your personal space (and into some incredibly personal moments) on the biggest day of your life. I would encourage everyone to sit down with their photographer for coffee and at the very least, a skype conversation. Ask them questions, get to know them. How long have they been a photographer? Whats their inspiration? Whats their story? This is an interview. You not only want someone who can complete the job well, you want someone who you are going to get along with and feel comfortable around. If they are not presenting themselves well (physically or in personality), despite a good portfolio, make sure their quality is worth the awkwardness, because your comfort is going to come through the lens of the camera and show up in your photographs. Try to book the same photogra-pher for your engagement shoot as you are going to on your wedding day. Use the engagement shoot as a precursor and a warm up for the big day.

This one might get confused with style at times.

PRICE

PERSONALITY

You think you know who you want as your photographer, youre almost ready to sign on the dotted line and reserve your day with them. You and your fiance get along with them just splendidly. Here are a few last reminders to take a look over before putting down your deposit:

What is their cancellation policy? Things happen. It is a fact of life. Maybe their car wont start, maybe its a destination wedding and their flights get cancelled. Whatever it is, make sure that there is a back-up plan.

Will you be getting money back? Do they have a backup photographer who will take their place in case of emergency? Maybe they do make it and their camera breaks. Do they have a second camera to continue shooting?These are questions to be mindful of. Like I said earlier, there are no do overs on your wedding day. Also, be mindful of payment dates. Very few vendors that you will be working with on your wedding day require a full payment in one sitting. Because of this, be mindful of how your photographer (and all other vendors) break up their payments. Is it half now, half later? 10% now, 50% at six months out and the final payment on the wedding day? How do they break it up and is there a return policy involved? If you miss a payment date, they may take that as a cancellation and or charge you extra in interest for a missed payment.

What is their cancellation policy?

Will you be getting money back?

4.THE FINE PRINT

[email protected] by Kevin Latter, Photographer, San Francisco, Ca.

How to get your photographer to like you too. Hopefully your photographer will bend over backwards for you on your wedding day. Any photographer worth their weight will understand that they wear many hats on the wedding day, from pseudo planner to boutonniere pinner to tracking down grandpa who wandered off because they know this is your special day and they have a reputation to be mindful of. How-ever, you can do a few things to make sure your photographer has just as much an appreciation for you as you do them.

Feed them. Make sure you put extra numbers in your catering for your vendors. They are working 6-12 hours to make sure your day is amazing.Stick to the schedule. You are only hurting yourself if your hair and make-up take an hour longer than planned and you are missing your bridal party shots. At the end of the day, if you run out of time for photos, there are no do overs. Talk with your photographer to set a timeline and stick to it.

Give your photographer guidance as to what kinds of shots you like. Pinterest is an amazing resource, but do not expect them to get every shot on your WeddingBoard. You hired them because you liked their style, let them be creative and you might be surprised.

How to get your photographer to like you too.5. RELATIONSHIP

Tip your photographer (and other vendors). Its not a requirement, but budget for some tips for a few vendors who are spending a lot of their time with you. Yes, you are already paying them a lot, but this is a great gesture of your gratitude. $100 for 8 hours of work is pretty standard.

URBAN GLAM

The photographs of your wedding day

are one of, if not the only, lasting phys

ical

mementos you will have once all the ca

ke

has been eaten, the flowers have wither

ed

and you have returned to real life after t

he

honeymoon. So, choosing a photograp

her

who is truly going to capture the specia

l

moments, details and atmosphere of yo

ur

big day is essential and worthwhile.

Unfortunately, we live in a time where

photography is accessible. Its great for

capturing those family outings, but for

big scale events, it can mean swimming

through a lot of portfolios to find the

photographer that captures your

style correctly. Here are a few tips

to help you make an informed

decision when you need that

perfect photographer:

Do you like light, outdoorsy and soft photographs? Or do you prefer bold, colorful and fashion forward photographs? Both are great and can capture your day splendidly, but is it something you are going to want to look at and be proud of 20 or 30 years down the road. The best thing to do is to look through A LOT of photographers portfolios. Make notes on what photographs you like and why. Note the difference in the style of the photog-raphers. Do they have unique angles, do they have indoor photos as well as outdoor photos, is there anything you dont like about their photographs that you want to be mindful of on your wedding day?

1. STYLE Do you like light, outdoorsy and soft photographs? Or do you prefer bold, colorful and fashion forward photographs?

2. I am always the one looking for a better deal; not pulling the trigger on something because the price may seem too high even if that is the market price for it. I would usually tell you to take a better deal and save your money for something else. However, with photography, you usually get what you pay for. While you are look-ing through the portfolios of different photographers, take a look at their prices and what is included within them. If they dont have prices on their website, ask them for it. Photography is a marketplace where it is ok to haggle with the photographer to get a good deal. The wedding photography industry is a big market and photographers want to have every weekend booked through the summer season. They will usually work with you to make sure that you book with them because they know there is another photographer waiting around the corner to snap you up. Be aware of what you get for the price (i.e., wedding album, how many photographs do you get to choose, how many hours of their time do you get on the wedding day, etc.).

Be ready to spend at least $1800 for 8 hours of photography at some of the other professional photography businesss. If it is more than that, make sure they are worth it or you are getting more from it. If it is less than that, ask yourself why. Maybe they are just starting. Maybe they arent good. Chances are they might have some learning to do still. Feel free to be aggressive and ask your photographer everything you need to to feel comfortable. This is a big chunk of change and you dont want to be disappointed when your wedding is over. There are no do overs.

I am always the one looking for a better deal; not pulling the trigger on something because the price may seem too high even if that is the market price for it.

3. This one might get confused with style at times. But, make no mistake, the personality of your photographer is incredibly important. Be mindful that you are allowing this photographer into your personal space (and into some incredibly personal moments) on the biggest day of your life. I would encourage everyone to sit down with their photographer for coffee and at the very least, a skype conversation. Ask them questions, get to know them. How long have they been a photographer? Whats their inspiration? Whats their story? This is an interview. You not only want someone who can complete the job well, you want someone who you are going to get along with and feel comfortable around. If they are not presenting themselves well (physically or in personality), despite a good portfolio, make sure their quality is worth the awkwardness, because your comfort is going to come through the lens of the camera and show up in your photographs. Try to book the same photogra-pher for your engagement shoot as you are going to on your wedding day. Use the engagement shoot as a precursor and a warm up for the big day.

This one might get confused with style at times.

PRICE

PERSONALITY

You think you know who you want as your photographer, youre almost ready to sign on the dotted line and reserve your day with them. You and your fiance get along with them just splendidly. Here are a few last reminders to take a look over before putting down your deposit:

What is their cancellation policy? Things happen. It is a fact of life. Maybe their car wont start, maybe its a destination wedding and their flights get cancelled. Whatever it is, make sure that there is a back-up plan.

Will you be getting money back? Do they have a backup photographer who will take their place in case of emergency? Maybe they do make it and their camera breaks. Do they have a second camera to continue shooting?These are questions to be mindful of. Like I said earlier, there are no do overs on your wedding day. Also, be mindful of payment dates. Very few vendors that you will be working with on your wedding day require a full payment in one sitting. Because of this, be mindful of how your photographer (and all other vendors) break up their payments. Is it half now, half later? 10% now, 50% at six months out and the final payment on the wedding day? How do they break it up and is there a return policy involved? If you miss a payment date, they may take that as a cancellation and or charge you extra in interest for a missed payment.

What is their cancellation policy?

Will you be getting money back?

4.THE FINE PRINT

[email protected] by Kevin Latter, Photographer, San Francisco, Ca.

How to get your photographer to like you too. Hopefully your photographer will bend over backwards for you on your wedding day. Any photographer worth their weight will understand that they wear many hats on the wedding day, from pseudo planner to boutonniere pinner to tracking down grandpa who wandered off because they know this is your special day and they have a reputation to be mindful of. How-ever, you can do a few things to make sure your photographer has just as much an appreciation for you as you do them.

Feed them. Make sure you put extra numbers in your catering for your vendors. They are working 6-12 hours to make sure your day is amazing.Stick to the schedule. You are only hurting yourself if your hair and make-up take an hour longer than planned and you are missing your bridal party shots. At the end of the day, if you run out of time for photos, there are no do overs. Talk with your photographer to set a timeline and stick to it.

Give your photographer guidance as to what kinds of shots you like. Pinterest is an amazing resource, but do not expect them to get every shot on your WeddingBoard. You hired them because you liked their style, let them be creative and you might be surprised.

How to get your photographer to like you too.5. RELATIONSHIP

Tip your photographer (and other vendors). Its not a requirement, but budget for some tips for a few vendors who are spending a lot of their time with you. Yes, you are already paying them a lot, but this is a great gesture of your gratitude. $100 for 8 hours of work is pretty standard.

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Deborah was wonderful to work with! She was patient with us while we made our home buying decision. If we had any questions or concerns she was right there to help us through it. We wouldnt work with anyone else!

Tara and Tom Lehman

Deb helped us sell our house over 3 years ago and even though it took a very long time to sell She never gave up on us. With our new home we just built she was very patient as we had problems because of a Lender but she stayed with us until we had the keys to our new home. We always tell people of what great realtor and now friend Deb is. -Eliazar and Elizeria Soto

Thank You to my Clients! 20 Years Selling Real Estate!

In the midst of Nampas steady outward growth, there is an acreage that has been family owned and operated for over a hundred years. In 1908, Stephens Orchard was planted, and though the landscape has changed from

orchard to farmland to nursery, the legacy of its original owner survived thanks to the

rekindling efforts of the Chase family.

When Earlynn Chase took over management of Stephens Nursery

in November of 2014 she began working toward her vision of developing a friendly and community minded business. In essence, she wanted what her familys original owner, Ezra Stephens, wanted.

We want to bring back the spirit of Ezra and honor what he stood for, says Chases daughter Megan Dulin. He was well known for helping people grow their own orchards, and paying for local students to go to college at NNU.

Ezra Stephens was an outstanding figure in Treasure Valley History, and made quite an impact on Nampa. It is estimated that he helped to plant 375 acres of apple orchards in the Nampa area. An account of his life in the Idaho Free Press details his Varied Career from Painting Churns, to Fighting Rebels; as well as his fame as an agriculturist whose story reads similar to that of Johnny Appleseed. Stephens planted apple orchards and windbreaks along railroad tracks from Nebraska west to Idaho, where he settled.

After his passing, the orchard closed. Ezras son in law, Carl Chase Sr. took over the land to grow his farm. Eventually his son, Carl Chase Jr. bought it and took over the family farm. Carl and his wife Joyce maintained a successful farming business until retiring. The land is still in the family, but the acreage on Middleton is going back to its roots. Now, under its new family management, the nursery will reclaim what Ezra Stephens stood for: Education, community and local sustainability.

Although it has a rich history, the future of the nursery is also very exciting. Earlynn and her daughters plans implement elements of the past while creating a framework for involving the community. A lot of people have suggested a community garden so that may be in our future, said Chase. We have also set aside a few plots to grow watermelon and pumpkins for a pick-your-own area.

One example of history meeting future can be found in bringing back Stephens Nurserys traditional Easter Egg Hunt. Dulins grandmother, Joyce Chase, had held the event annually and it had a sizable attendance, so they are very pleased to announce that they will be hosting the Easter Egg Hunt once again. This years hunt will include multiple age groups, as well as a group for special needs and handicapped children.

Another renewal that many will be pleased to learn about is the return of JCs Cottage. The shop will offer coffee, gifts, and Grandma Joyces famous fudge. The area surrounding the cottage will soon be renovated to include a grass area and a gazebo, which will be available for weddings and other special events. Several pieces of antique farm equipment used on the original homestead will be displayed in landscaping around the event area.

Local organic produce will also be available at the nursery beginning in the late spring or early summer. The grower, Ezras great-great granddaughter Michele Connelly, will be offering produce from heirloom seeds that include tomatoes, sweet peppers in all colors, cucumbers, egg-

Reviving

WRITTEN BY Jessica McAnally

a Legacy


URBAN HOME & GARDEN

The Dulin Family

plant, beans, and potatoes. Later in the season, there will also be winter squash and pumpkins. Depending on the weather and time of year, other offerings will include fresh herbs, flowers, lettuce, and a variety of other veg-etables.

In honor of Ezra Stephens, the nursery has increased their fruit tree offerings, especially apple trees. Dulins husband, Britt is excited to bring these back. They are also offering a wide selection of organic seeds for gardening. Ste-phens Nursery has a variety of shade trees, shrubs, bushes, and sod. They are happy to work with both professional landscapers and direct consumers to assist in finding the right plants. The nursery is the ideal destination for those who are looking for established trees and landscaping.

Also in accordance with Stephens phi-losophy, Ms. Chase, the Dulin family, and Stephens Nursery are incredibly active in the commu-nity. They support local schools such as Nampa Christian and Columbia High School and are very active in the local 4-H club Purple Sage. They are also active within the Idaho Junior Paint Horse Club, offering their location as a meeting place for the group.

One group that holds special significance to the Dulin family, and has therefore been heavily supported by Stephens Nursery, is the Caldwell Wildcats Special Olympics Team. The familys middle son, Hunter Dulin, has special needs and has thrived in the encouraging environment of the team, which has given him and other area residents with special needs the oppor-tunity to participate in a wide variety of sports and activities. Stephens Nursery looks forward to supporting the growth of other organizations that offer this underserved segment of the population.

Wayne Hergert, Hunter, Colten & Cody Dulin, Zachary Braun, Michele (Chase) Connelly, Joyce Chase, Earlynn Chase,

Megan & Britt Dulin

The Nursery ManBack in the nineties, that weren't so gay

For most of us there on the farm

A stranger called at our home one day

With an orchard book full of charm.

It showed us huge apples and pears of gold

The like of which we'd never seen,

We kids stood by the table, as prices were told,

And listened with interest keen.He had a grey beard and a southern twang

In a voice which was cultivated and kind;

His son came along and at evening he sang

While we marvelled at such a bright mind.

As he played on the organ, singing bravely and free

"Hello , Central, give me Heaven" and

"Mother, are there any angels black like me?"

I wiped a furtive tear off with my hand.

Yes, that was E. F. Stephans, then well known

He sold a lot of fruit-trees to us all,

And some of those old orchards still are shown

Tobearsomefinebigappleseveryfall.

So he did a good thing for the country at that,

From his visits much pleasure we took;

And so recollecting, we take off our hat

To the nursery man and his book. - Verna Sand

Taken from The Overton Observer,

April 4, 1940

E.F. Stephens

Ms. Chase and the Dulin family welcomes visitors to their location at 325 North Middleton Road in Nampa. For more

information on events and the nurserys offerings, reach them by phone at 208-318-5029.

At Saint Alphonsus, the best kind of maternity care is all about you.

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Along with complete comfort comes unparalleled quality care.

Our Maternity Centers in Boise and Nampa include Neonatal ICUs,

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Seeing is believing. Discover all the comforts we offer by touring

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WE CLEAN WHATEVER YOU NEED!

WE CLEAN WHATEVER YOU NEED!

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For More Information or Quotes: 208-899-8584

Renee said that her goal for this year is to take what they currently have in the business and refine itthey want to continue growing and making things better. Renee also mentioned that she would love to have a second location opened sometime within the next year or twoa Boise location, preferably, because that is where most of their business is. They are located in Nampa but have gone as far as Wilder, Mountain Home, and Horseshoe Bend. Well go wherever we are needed.

Spring is definitely the busiest time of the year, she assured us, so make sure that you book your appointment today because spring has sprung rather quick-ly this year. Whether its the popular deep cleaning of the entire home (followed by bi-weekly cleanings) or light cleanings for your business, Scrub N Bub-bles can get it done. They have mostly done homes, but they have also cleaned commercial buildings and love itthey will get the job done wherever you may be. Their other specialty is working with some of the valleys best custom homebuilders, putting that cherry on top of their gorgeous work right before the homeowner takes possession.

The business officially began on March 26, 2012, so the team at Scrub N Bubbles Cleaning is celebrating their

three years of business mark and couldnt be happier!

Its the season of spring-cleaning! If you are like the rest of us, just thinking about all the deep cleaning you have to do can make you wish it were still winter. Luckily, the Treasure Valley has a go-to cleaning service that works around what you want and need with no strings attachedno gimmicks and no pressure to have your entire home cleaned if you just want a kitchen or bathroom done. Scrub N Bubbles Cleaning, LLC is your source for customized, customer-ized cleaning to fit the needs of your home or work place.

We clean whatever you need! says owner Renee Dickinson. Customer satisfaction is their top priority. Scrub N Bubbles Cleaning, LLC is accredited by the Better Business Bureau, is a member of the Nampa Chamber of Commerce, and is registered by the state. They reflect top-notch professional-ism and quality. They background check and drug test all of their crew members and have a full staff in every department of their businessthey have 10-15 employees at all times, they have a bookkeeper, a full-time office staff, and a team that goes onsite to clients homes and workplaces to make sure that they know the clients priorities. To help make sure the job gets done to top-notch quality, they have a quality control team that does random checkups on the completed work.

If you want to know a little bit about the family behind the business, the Dickinsons are Idaho natives living on a small local farm. They have three grown kids and three amazing grandchildren. Their business started out as just Renee cleaning homes on her own beginning in the summer of 2011, but business soon picked up and she needed to hire and train more hands to make sure that every client had someone to clean when they needed it. This shows Renees deep commitment to the happiness of her customers; she wanted to make sure that everyone was happy, and from that, the business was born. She had no intention of starting

it, but she got such a great response that the business was born in an unexpected, but wonderful way.

When the business was still yet to be an official service, Renee recruited her hus-

band, who had just recently quit a long-time job and taken a large pay cut after having to work out of state for four years. He was feeling discouraged. When all seem- ed lost, Renee assured her husband that they could get through it with the hard work theyd always done: Youll be the scrub and Ill be the bubbles, she said to him, which is where they came up with the name to their now booming busin-

ess. If that isnt a touching story about the start of a beautiful business, I dont know what is!

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Jeremy Vincent has been providing quality grounds care and serving the Boise area community since 1997 www.uslawns.com/team470

Contact Jeremy Vincent at 208.463.4317 or via email at [email protected]

We are a locally owned provider of commercial grounds care. We focus solely on commercial properties, serving property managers and owners. We understand your business, and promise high quality service, good communication, and 100% responsiveness. The Boise area is our home, so your grounds are truly an extension of our backyard. Our mission is to beautify Boise area communities and help local businesses grow.

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Promotion, California University B.S. Exercise and Sport Science,

University of Utah National Academy of Sports

Medicine Certified Personal Trainer

18 Years of experience in the health and fitness industry

here has been a tremendous wave in popularity of outdoor obstacle course races over the last several years, races like The Dirty Dash, The Tough Mudder, and of course, the Spartan Race in Idaho on June 13th of this year. These races bring much more challenge and variety than what you would find in traditional courses that involve only running. In addition to running, these races can include climbing over walls, crawling through tubes, trudging through mud, swinging over bodies of

water with gymnastic rings . . . pretty much anything and everything is fair game. This of course adds to the allure of the event and is the primary reason you see more events develop with a steady increase in participation every year. But because of the variety, preparing for these events can be a challenge. Participants will need to bring high levels of strength, power, and endurance to finish successfully, particularly when you consider the majority of us are not professional athletes. The good news is that you dont have to be! With adequate training, preparation, and time, anyone can get a taste of the glory, including you!

However, the first obstacle to overcome is deciding to do it. Rather than waiting until you reach a certain level of fitness, make the commitment to go for it and let that be your motivation to get into shape. Whether the race is three months away or a year, just go for it! Having an event on the horizon will bring greater consistency and purpose with your training than waiting ever will. Also, recruit your friends while youre at it. Many of these events will involve obstacles that require teamwork in order to accomplish them. Plus, having a few of your best partners in crime to train with will only add more enjoyment and consistency to your training.

So, now that youre all in, here is a weekly outline of how to get ready for the big event. This program is designed with the assumption that you have already built a foundation of strength and cardiovascular endurance. If you are just beginning with a fitness program, you should follow a general strength and conditioning program for at least three to six months before progressing. Also, we all have individual differences and levels of fitness and the following training program may be modified in any way that better suits your needs.

T

Preparing for an OBSTACLE COURSE RACE

Monday: Strength & Power Workout Well begin our weekly workout here since this one will place the most demand and intensity on the muscles and should be done when we are fully recovered. Begin with a dynamic warm up 10-15 minutes in length. Then perform the following circuits for three sets each:

Power Circuit: 1. Squat Jumps x 10 reps 2. Medicine Ball Slams* x 10 reps 3. Split Jumps x 10 reps per leg 4. Wall Ball* x 10 reps

*Use Medicine Ball that is 5-10% of your body weight

Strength Circuit: 1. Pushups x 8-12 reps 2. Dumbbell Lunges x 8-12 reps per leg 3. Pull-ups x 8-12 reps (Assisted/resisted if needed) 4. Single Leg Deadlifts x 8-12 reps/leg

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Tuesday: Hill RunSince a good chunk of these events still involve running, it only make sense to include a day strictly for running, but I have news for you: the course isnt going to be flat! Pick a hilly trail run of your choice and go at a steady pace. Distance should be based on whatever course youll be participating on. For example, the Tough Mudder is 10-12 miles. So, begin your first week at about a five to six-mile run, then add one mile each week leading up to the event. You may start with shorter or lon-ger distances depending on your current fitness level.

Wednesday: Hybrid Workout #1: Strength/Cardio DrillsA hybrid workout is simply one that incorporates all the elements of fitness into one circuit, specifically exercises that will challenge strength, endur-ance, power, and core. Due to the nature of an obstacle course race, this style of workout will most closely mimic the demands the body will need to be ready for and help condition you for anything that is brought your way. Perform each exercise for one minute with minimal rest in be-tween. Recover one to two minutes after completing all eight exercises. Complete three to five sets total, depending on your fitness level:

1. Renegade Rows 2. Quick Feet 3. Lunge with Overhead Press 4. Horizontal Jumps 5. Single Leg Squats (30 sec/leg) 6. Mountain Climbers 7. Rope Pulls 8. Ice-skaters

Thursday: Recovery/FlexibilityThis day should serve strictly for recovery. Any combination of restora-tion should be used. This may include foam rolling, massage, restorative yoga, flexibility, or hydrotherapybasically any method that personally gives you the best recovery.

Friday: Hybrid Workout #2: Strength/Run This workout is similar to our first workout, except you will be combining a distance run with a strength circuit used intermittently throughout. Begin by running at a steady pace, and then perform a strength circuit at the end of each mile. You can utilize body weight exercises or take a portable training tool like a resistance band or TRX Trainer with you as you go. Preferably, this should be done on a trail run, but this can also be used on a track as well. Below is a sample resistance band/body weight circuit. Perform 15-20 repetitions each. Repeat the sequence for three to five miles total:

1. Resistance Band Squat Rows 2. Pushups 3. Resistance Band Rotations 4. Alternating Lunges 5. Resistance Band Presses

Saturday: Low Impact CardioThis will be the lightest workout of the week. Your goal is to train at a lower heart rate with minimal to no impact. Going for an easy bike ride, use the stair stepper or elliptical. Keep your heart rate around 50-60% of your maximum. Workout time should be 60-90 minutes total.

Sunday: Recovery DayHere you have the option of simply taking the day off or using any of the active recovery methods mentioned on Thursday. The goal is to recharge and get ready to hit it again come Monday.



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