Northern Arizona Home Mag :: SUMMER | 2009

H O M EN O R T H E R N A R I Z O N A

SUMMER ISSUE

inscription canyonBackyards

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trade in or re-modelwe discuss your options

sugg. re ta i l $3.99

granite oaks

check out a complete at home workout

P R E S C O T T A R E A H O M E L I F E S T Y L E M A G A Z I N E

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We Proudly Install Solar Panels by:

System Size

Installed Price

Utility Incentive (covered upfront)

State Personal

Income Tax Credit

Federal Personal

Income Tax Credit

Installed Price After Incentives

4.62 kW $31,861 -$13,860 -$1,000 -$9,558 $7,443

WEEDS

How to identify and

get rid of them

Remodel or Trade In

Compare and contrast

these different options

CONTENTSmarket

in ter iorexter ior

Lower your bills

FEATURE

new sectioncheck it out!

page14

H O M E SUMMER 2009

Enjoy some Fun in the Sun in Inscription Canyon and see the Afterdark beauty in Granite Oaks.

GardenGuy

GreenSolar

p.8

Some creative ideas to

entice some great curb

appeal

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p.12

p.10

p.22

p.5

Local Finds

Some great finds in downtown Prescott

REAL estate

Get the skinny, on just

what is going on.

Complete at home workout

Health @ Homep.24

p.5 p.22 p.14 p.20

4 N O R T H E R N A R I Z O N A H O M E N O R T H E R N A R I Z O N A H O M E

health@home

feature

gardenguyKen Lain, known to his friends as the garden guy, graduated from Prescott High School, Yavapai College, and finally ASU. Gardening came naturally as he learned from his grandparents. He married his college sweetheart and now he and Lisa own Watters Garden Center in Prescott. He enjoys freelance garden writing, hosts our very own “The Mountain Gardener” radio show, weekly garden columnist for The Daily Courier and has his own weekly garden newsletter “ My Personal Gardener” emailed each week.

Statements, opinions and points of view expressed by the writers and advertisers are their own and do not necessarily represent those of the publisher, editor of Northern Arizona Home Magazine. Northern Arizona Home has made every effort to authenticate all claims, and guarantees offered by advertisers in this magazine, we cannot assume liability for any products or services advertised herein. No part of this publication may be reprinted or otherwise reproduced without publisher’s written permission. Publisher reserves the right to accept or reject any editorial or advertising matter.

contributors

When we were approached about contributing to Northern Arizona HOME magazine we jumped at the opportunity to be a part of a publication that engages our senses, emotions and our lives. Anderson Creative Productions provides Commercial Multimedia Applications to companies offering High Definition Video Capture and Still Digital Image Capture which are the hallmarks to brand recognition. Capture us at www.AndersonCreativeAZ.com.

Chris Cottam is a In Home Fitness Trainer, weight loss specialist, and owner of The Prescott based company: Azbodsquad Chris has lost 75 lbs since 2001 and continues to work out to keep himself in shape as well as others.On July 12 of this year, at age 50, Chris competed in The Chino valley Sprint Triathlon, placing 5th among all competitors. In this article Chris offers a In-home self training session.

REALestateLee Amble is known as the “tell it the way it really is” n real estate. He gradu-ated from Grand Forks, ND Center High and then later from the school of Hard Knocks. Lee and his wife, Jan, have worked together for 35 years in real estate. They have three children, ten grandchildren and 2 great grandchildren. Lee has specialized for the last 35 years in all phases of residential real estate. Lee started selling realestate in Fargo, ND/Moorhead, MN in 1975 and moved to prescott in 1981 continuing selling and consulting in real estate since that time.

Thank you for all that responded with some great ideas on upcoming topics. Please keep them

coming, we do this magazine for you, the Prescott area homeowner. My e-mail address is

[email protected]. -Greg Palmer Publisher

photograph by Bing Batten

N O R T H E R N A R I Z O N A H O M E 5N O R T H E R N A R I Z O N A H O M E

M A R K E T

By Sandi Collette, Mortgage Loan OfficeDesert Hills Bank

ach year, millions of Americans move into the home of their dreams. As

time goes by, families expand, kids grow older, and suddenly that home

isn’t quite so perfect anymore. Or perhaps you still love your home, but

you really want a gourmet kitchen and a larger master bedroom. Should

you start looking for a new house? Or would it be better to stay where

you are and remodel instead?

Both options involve a significant investment of time and money, so it’s

important to take your time and make an informed decision. You’ll also

want to be sure to consider both the financial and the emotional sides

of the equation. Let’s begin by examining the financial factors involved.

E

-Greg Palmer Publisher

6 N O R T H E R N A R I Z O N A H O M E

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Of course only you know what is truly important for your happiness, so try to use these questions as a starting point. Create a list of the pros and cons of each scenario and leave it someplace accessible, so that you and your spouse can add to it as you think of additional factors. You may also want to consider attending open houses and visiting new housing developments to see what is available and how your home compares.

Once you’ve completed your list and your financial assessment, it’s time to draw some conclusions. Are the numbers and the emotional factors pointing you in a clear direction? If you’re still feeling unsure and would like some additional assistance, you may want to read Dan Fritschen’s book, Remodel or Move, or visit his website at www.remodelormove.com. Both contain a calculator that will assist you with the difficult task of quantifying the ramifications of your decision. In addition, you can learn tips to assist you with the next step, after you’ve determined what it will be.

• A good local real estate agent should be able to assist you with estimates on these numbers.

• How much will it cost to purchase a home that will meet your needs?

• How much could you sell your existing home for? Don’t forget to subtract the agent’s commission from this total.

• What will it cost to move? According to real estate consultant and best-selling author of Remodel or Move, Dan Fritschen, a typical move costs 10% of the value of your home.

• How much will your property taxes increase as a result of the move?

• What projects do you want to have done and how much will they cost? An architect or general contractor will be able to assist you with these figures.

• How much will the improvements add to the value of your home, also known as the “payback”? A local real estate agent can assist with this as well.

Sandi Collette is affiliated with Desert Hills Bank, Member FDIC, equal housing lender. If you would like to receive a FREE CD with tips from real estate consultant and best-selling author, Dan Fritschen, please contact Sandi Collette, Doug Lindberg or Angelique Yeley at 771-8800.

Reasons

• If you relocate to a new neighborhood, your children could attend superior schools.

• You would like to reduce your commute or have better access to local amenities, such as restaurants and shopping.

• You’re not particularly fond of your current neighborhood.

• Your yard is too small, and you cannot expand it.

Reasons

• You’re happy with your location. It’s convenient, you love your neighbors, and the schools are either excellent or are not a factor.

• You love the layout of your home.

• All you need is a little more space, and your home will be perfect.

moving Remodeling

If you choose to remodel, then you’ll need to have a clear idea of what you want to accomplish before finalizing any details with the contractor or architect. One of the most expensive things you can do is change the project midstream.

If you decide to move, then there are low-cost improvements you can make to your existing home that will help it to sell more quickly. The kitchen and the bathrooms provide the biggest return on investment in this area.

Whether you decide to remodel or buy a new home, it’s important to ensure that you have proper financing in place prior to moving forward. If you decide to purchase a home, a mortgage originator will help you to determine how much you can afford, as well as which loan package works best with your overall financial plan. In the case of remodeling, you should meet with a mortgage professional before any construction takes place. Otherwise you may severely limit the type of financing options available to you.

N O R T H E R N A R I Z O N A H O M E

RENOVATIONS AD

928-445-8506 • 142 S. AlArcon St. • PreScott AZ

www.PreScottrenovAtionS.com

Your dream home is right under your feet

Before

After

Remodeling touches your daily life in many ways. At Renovations we appreciate this impact and we go beyond the core of design and construction to help you. We endeavor to assist our clients with all your needs during the remodeling process through our professional concierge-like services.

• Do you need someone to sit or care for your pets? We got ‘em!• Do you have to move or store furniture? We can do that!• Need financing options? We can help!• Or temporary housing? We can find it for you!


I’m happy to be able to present articles on Real Estate today and in all future issues. Hopefully many of our local questions regarding real estate issues will be covered in this issue and those that will follow.Some questions will never be able to be answered due to the very different local and national market we are currently experiencing, but I will attempt to present an educated assumption on the ones that don’t have an easy explanation or answer. For further urgent questions, please e-mail me or call me direct.

I will give buyers and sellers tips in our future issues, i.e. , what to do and what not to do so that your next transaction will be a smooth, money saving one. It is possible to get the best price for a seller, while getting the best value when buying. Yes, that can be done!

Holding on to your property that hasn’t sold might be the most prudent way at this time, however, in some instances, selling is the only way, or a Reverse Mortgage may be appropriate for the individuals that qualify. We will try and sort questions like the above in a simple, but meaningful way when possible. I welcome any questions you may want answered in future issues ( contact info is at the end of this article )

In other words, a buyers’ market is not all bad.

The majority of price increases during 2004, 2005, and part of 2006 were fake, untrue, unrealistic, and phoney-- driven mainly by greed and misunderstanding. The above years should be forgotten as they were not realistic.

We will look to explain our current local market conditions and what we can expect in the future in future issues. Valuable tips for both buyers and sellers, is the time right to buy or sell, hire a Realtor or not will also be covered. ( We will explore the advantages and disadvantages)

thestateofREALestate

brighter side

• Affordability means many buyers, including first time buyers, are able to buy a home ( it will benefit our children, grandchildren, and future generations )

• Real Estate taxes should become lower ( hopefully! )

• Insurance rates should be lower due to lower home values

• There are more choices when buying

• Bargains for the buyer are more

plentiful

• Favorable interest rates

• New first time home buyer Government programs

• Contractors and Subcontractors will become more competitive

• Realtors will need to work smarter, not harder, and become more creative

• All maintenance and/or repairs on current homes should be more competitively priced due to the slow down of current building

We are still in a buyer’s market. This will, more than likely, continue from some time as we work through short sales, foreclosures, bank owned, excess inventory , and shadow inventory.

Financing is harder to get due to credit issues, layoffs, lack of jobs, and the recession, etc.

Appraisals are handled differently than in the past. We no longer can choose the appraiser we want as a new law now makes it mandatory appraisers will be assigned to an appraisal from a pool of appraisers. ( This may mean an out of town appraiser )

by Lee Amble

LOCAL TRENDS

MA

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Contact Lee: email: [email protected] telephone: 928-533-4455



through Northern Arizona color is essential to break their monotone effect, and it doesn’t take a lot of color to do so.Curb appeal is that feeling that makes you smile when you

come home. The entrance is an important part of a home’s curb appeal. It defines the visitors’ entire experience from the time they pull into the driveway until they pass through the front door and, just as importantly, their last impression as they leave. At our home I created an outdoor foyer to welcome visitors and then directed attention to the front door with strategic placement of a bench and some potted plants. I like to think I’ve created the feeling of having arrived at a resort. Trees are meant to frame, accent, and draw visitors to a part of the yard.

However, because trees can become huge, they are the most misused plants in many landscapes. If they’ve grown to block the front entrance, impede a vista, make it difficult to get down the driveway, or encroach on the roof line it’s time to relocate them or break out the chain saw.

gardenguy

A P P E A L

A home should make you feel good when you drive up. A home whose every angle is visible from the street gives an open feeling and strategically placed plant color conveys a warm welcome. Some homes have front landscapes with zero curb appeal. It doesn’t take much to figure out why some homes just don’t sell even though they are priced right. They’re the houses with bedraggled junipers engulfing the entry, overwhelmed by red-tipped photinia that looked good before they grew to 12-foot masses, or that have untended cypresses overpowering roof lines. Simply clearing out old landscape plants and replacing them with younger, more vibrant specimens can make an amazing difference to the visual appeal of any home. Maybe all that’s needed is the addition of a few window boxes, the zing of colorful annuals to established containers, or a new welcome mat at the front door. Flower color is especially important if rock is the only front lawn color. With rock lawns so prevalent

By Ken Lain, the garden guy

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Shrubs are the celebrities of any landscape and just like celebs they look their best when they are young. So, as time passes and plants lose their vibrancy, some should be removed from the landscape and replaced with younger, newer shrubs. Roses are a classic case in point. Young rosebushes bloom better, becoming less productive as they mature. A rose gardener knows that fresh new roses should be added each year to keep the garden looking its best. Not only roses but every type of shrub in the landscape also benefits from this tactic.My summary of all this advice is to focus on the front door, move to the back patio or entertainment areas, then work your way down paths and driveways. Focus on one project at a time or you may become overwhelmed physically and creatively. Always have a completed garden project, no matter how small, that you can look back on for encouragement. Still not sure where to start bring an 8x10 photo of the project and ask one of our garden designers for help. The most exciting part of my day is helping others create new garden settings. When in make sure to ask for my “Preferred Plant Guide”, a listing of the very best plant performers in the landscape. Until next issue, I’ll see you at the garden center.

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Throughout the week Ken Lain is at Watters Garden Center, 1815 W. Iron Springs Rd, Prescott, and can be con-tacted through his web site at www.wattersonline.com . Ken says, “my personal mission is to help local hom-eowners garden better in our mountain landscapes.”


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August in Prescott can only mean one thing, it is time to con-trol weeds!According to the Prescott Valley Town Code, Health and San-itation Chapter 9 04-10 Definitions:

“s.j. “Weeds” mean any vegetation which is, or is liable to be detrimental, destructive or unsightly and difficult to control or eradicate. Without limiting the foregoing, the term “weeds” shall include but not limited to bull thistle, cocklebur, prickly lettuce, ragweed, Russian thistle, shephardspurse, sow thistle, willow weed, and those types of plant growth defined as noxious weeds in A.R.S 3-201 regardless of whether a particular prop-erty owner or occupant who is the subject of enforcement action under this code regards the growth as desirable”

Now that we know what “weeds” in our area look like, let’s get them under control! These un-welcomed visitors can be relentless to control, that’s where we come in. As illustrated here, area weeds come in all shapes and sizes from broad leaves to thin, thorny thistles, or tough thorns that hurt when you accidentally walk on one or you pet gets one stuck in their paw.

Elimination of weeds by pulling them out by the roots is the most time consuming and laborious method of weed control, and not even the most effective as weeds can regenerate over and over. For large areas of weed abatement, and immediate results try using the Stihl Trimmer. The Stihl product line has a wide selection of reliable easy to start products that are featured at Ace Valley Home Center and will make weed trimming a snap.

The best way to stop weed growth is to prevent weeds from growing before they have a chance to regenerate. There are several products that can help you gain control over your weeds. You may want to add “pre-emergent” to your weed con-trol vocabulary because using pre-emergents can help you win the “weed war” with the least effort. Pre-emergents are applied before weeds sprout and will continue to stop the germina-tion of seeds. A pre-emergent can be applied in and around established flower beds and trees to control weeds. It will not kill any-thing already growing. Weed Prevention Plus stops the growth of weeds. Another

russian thistle bull thistleprickly lettuceragweed

stihl trimmer

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tablespoons per gallon and it works! It is sprayed on areas where you want to eradi-cate weeds and any other grasses or un-wanted plant growth. It comes in pints, quarts, gallon, or 2-1/2 gallon sizes. Kill-zall contains 48% glysofate-active ingredi-ent ( same chemical as in Round Up but Round Up only contains 18% glysofate). Killzall definitely gives you more bang for your buck. This weed killer kills whatever plants it comes in contact with. It is a non-selective weed killer, so be careful us-ing this around plants you want to keep. Killzall is not for use on lawns. There are many different types of herbicides avail-able. If you are not achieving the desired results you are most likely using the wrong product. The lawn department at Ace Val-ley Home Center can steer you in the right direction for a weed free environment. Check out Ferti-Lome’s weed image guide to help identify your own garden invaders @ www.fertilome.com/weedguide.aspx. Once you have your weeds eliminated we recommend using Gro-Well products that are organic, produced mainly from plant sources and are all natural for fertilizing your gardens and lawns and encourage good plant growth and keep out unwanted weeds

brand that works well is Weed

Impeed, which is a liquid pre-emergent that sprays on orange so you can see where you’re applied the pre-

emergent. If you are plan-ning to landscape you should

start with a weed barrier fabric. Weed Block fabric comes in a com-

mercial strength and regular strength fabric for long lasting coverage under

your rock landscaping. It also comes in a biodegradable fabric that will last for

approximately one year or so. It is better suited for garden beds where you typically

change flowers or vegetables annually. It will then biodegrade back into the soil and cre-ate a good source of mulch for the soil. One of the benefits of weed fabric versus plastic is that it lets the ground “breathe” and lets wa-ter saturate through the fabric to the ground below. Weed-Out Weed Killer & Lawn Fer-tilizer by Ferti-lome was created to get rid of those pesky weeds in your lawn. Weed-Out Weed Killer & Lawn Fertilizer contains three weed killers to eradicate Dandelions, Spurge, Dollar Weed, Wild Onion, Chickweed, Clo-ver and over 200 broadleaf weeds which are listed on the label. It is a selective weed killer and results will be evident in 7 to 10 day.

If you are facing weeds in driveways, rock landscaping, or hard surfaces we recommend using Killzall. This is a high yield product that is a concentrate that only requires 5

Pre-emergents are applied before weeds sprout and will continue to stop the germination of seeds

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Ace Valley Home Center is located at 7211 E 1st StPrescott Valley, AZ 86314(928) 772-8111

The place for weed control

along with many other brands

Ace Valley Home Center

(928) 772-8111

7211 E 1st StPrescott Valley, AZ

accessorieswith purchase of stihl power tools

the helpful place

off*

Inform our sales staff of your needs and let us get to work for you!

*Offer expires September 30th, 2009


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BackyardPlease enjoy a peek inside two different backyards. Be inspired.

photography by anderson creative productions

the


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f u n i n t h e s u n

builder/landscaper: Biddle Outdoor

landscape architect: Mike Blomstran, Biddle Outdoor

location: Inscription Canyon Prescott Arizona



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We incorporated some native plants within the pool confines to draw together what’s naturally occurring outside the pool area such as; Perryi Agave for ornamental form and texture, Red and Soft-Tip Yucca both for interesting texture and red summer flowers on the Red Yucca, Apache Plume for attractive rose-like white flowers and silky pink seed heads, and Desert Willow for large, fragrant orchid-like summer flowers. Some seasonal embracing plants such as; Multi-trunked Quaking Aspen, for interesting bark and form along with golden fall color, Coreopsis for summer- long yellow blooms, Ornamental Grass for graceful texture along with fall and winter interest, Deodar Cedar for year-round evergreen , Blue Mist Caryopteris for cool tone blue flowers were integrated into the design.

~ Mike Blomstran, Landscape Architect Biddle Outdoor


The theme of this backyard design concept of joining modern amenities with the natural beauty of Northern Arizona.



a f t e r d a r k

designer

location

builder Lantana Development Inc. by Hughes Development

Linda Hughes

Granite Oaks Prescott Arizona


Our desire for our own 2 acre property was to create a fluid transition from the landscaped areas around the home to the natural landscape surrounding it. Natural Quartzsite rock were used on the aqueduct inspired wall and negative edge spa. The pebbletec lined pool and earth colored concrete surround also add to the effect of this Tuscan Farmhouse.

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~Linda Hughes, designer


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greensolar

Getting his APS bill has never been more fun. Solar power plant owner, Cliff O’Brien, enjoys seeing how low the electricity bill is and comparing it to bills

before installing solar panels on his Prescott home.

O’Brien is among a growing number of Prescott residents making the move to affordable solar technology and seeing ‘green’ as a result.

In the last decade, a great focus has been placed on reducing waste of valuable natural resources by increasing the use of clean, safe technologies to protect the environment. Solar electric systems produce no emissions and utilize Arizona’s solar resource to convert sunlight into electricity. O’Brien’s 17.2 kilowatt solar electric system is estimated to offset 47,712 pounds of CO2 emissions while eliminating 92% of his energy bill in the first year of operation.

“I was trying to plan for the future and control home expenses. I believed that solar power was the way to go,” said O’Brien. “Now, I’m saving money and helping the environment by using the natural Arizona sunshine. This is paying off way beyond my expectations. It’s truly an awesome system.”

Solar has never been more affordable. Federal, State, and utility incentives for residential systems are available in Arizona and can save a substantial amount off the system’s cost. Within the first year of the system’s operation, O’Brien has seen about a 50% payback, yielding an above average ROI. The system will continue to pay for itself over the next 8 years and from there on after the energy it produces will be free. In total O’Brien’s system is expected to produce electricity for 30 to 40 years, while the solar panels themselves are under the manufacturer’s warranty for 20 years.

New federal legislation passed last October increased the incentive available to homeowners who adopt solar by removing a $2,000 cap to the 30% investment tax credit- dramatically increasing the affordability of solar. Adding more value to solar projects, American Solar Electric covers the utility incentive amount upfront, so residential customers do not have to come out of pocket for the full system cost.

“The process of changing over to solar was really pretty fast and nonintrusive. From my standpoint, with all the incentives available - paying up to 80% of the total cost of a solar system - it’s a no brainer. The ROI is absolutely positive, and as electric rates continue to rise - I’m that much better off,” noted O’Brien.

Other than monitoring his monthly output from the utility meter, O’Brien’s solar electric system requires minimal maintenance and is supported by the industry’s leading warranties.

Solar electric systems range in cost from $5,000 to $15,000 and upward after all incentives have been taken. Easily creating a long-term solution to rising energy prices, an estimated twenty year cumulative cost per kilowatt-hour could be as low as $0.03 per kilowatt-hour. This means that over the life of the solar electric system a homeowner could save tens of thousands of dollars in avoided energy costs.

GOING SOLAR IN PRESCOTT LAKES


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American Solar Electric knows solar electricity, and as the leading designer and installer of systems in Arizona has the home-grown experience to prove it. Specializing in the design, and installation of solar electric power systems for residential, commercial, and industrial applications, American Solar Electric customizes solar electric systems on a project by project basis. With professional installation by American Solar Electric your new solar electric system will supply you with decades of clean, reliable energy. Enjoy long system life with a 20 year warranty on power production as well as complete customer support and a full guarantee that the systems will operate and perform to your expectations.

Contact American Solar Electric today for a free site evaluation on a solar electric system for your home at 928-756-1002 or visit www.americanpv.com.

Embry-Riddle Aeronautical University – APS with American Solar Electric as the system installer constructed a 230-kW plant at Embry-Riddle Aeronautical University, which feeds solar power to the electric grid. Dedicated in April 2001, the plant uses a single axis tracking system that allows the photovoltaic arrays to track the sun through the sky.

Gray Wolf Landfill - In August 2002 APS installed a solar-hybrid power system using photovoltaics, battery storage and a diesel backup system. American Solar Electric provided key support to the project with the wiring of the system component containers.

Prescott Airport Solar Plant – APS and the City of Prescott teamed to build a plant near the Prescott Airport which currently produces 3.5 Megawatts of solar power. Dedicated in November 2003, this plant has high concentration and a single axis tracking technology, with the distinctive tilted trackers installed by American Solar Electric.

Prescott College – American Solar Electric installed the fixed photovoltaic panels utilized to shade the upper story walkway. This solar installation was completed in 2004 and generates 10 kilowatts of electricity.

2001 2002 2003 2004PRESCOTT’S SOLAR TIMELINE


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health@home

9. Upper body/ TricepsStart position is on your hands and knees. Take your hands and place them on the floor 4 to 6 inches apart, out in front of your head 6-10 inches. Lower your upper body towards the floor and push up when your are 8-12 inches from the floor. Repeat this 8-12 times. Do this twice with 30-60 seconds rest between sets.

10. Core strength/Glute(rear end) RaisesLie on your back with feet flat on floor and knees bent. lift your hips off the floor and squeeze your glutes(rear-end) for 2-5 seconds and then lower your hips to the floor. Repeat12-15 reps. Increase reps by 2-5 reps per week until your able to do 40 to 60 per session.

11. Strength/BicepsUse the same weight as you used for shoulders above.Take the soup cans/beans or hand weights and take a under hand grip with the weight down by your hips. Lift the weight while keeping your elbows locked to your sides, up to chest level and then back down.

12.Back to cardiovascular. Jog in place or do jumping jacks for 2-3 minutes.

13. Core Strength/ Back LiftsLie on the floor face down with arms extended out to shoulder level, forming a T shape. Lifting your lower legs off the floor while lifting your upper body. Repeat 10-15 times. Do this twice with 45-60 seconds rest between sets.Strength/ Delt Raises. You can use the soup/bean cans for this exercise but all levels should use a ligther weight than the earlier mentioned shoulders and bicep exercises.Using a over hand grip, hold the can/handweight down and in front of your legs, slowly lift your hands up and away, out in front of your body keeping your arms straight. Do this twice with 45-60 seconds rest in between.Add a lateral raise. In other words, take the weight and lift it sideways away from your body so that your arms are on the same plane as your body. Perform one set of each: frontal and sideways with 30-60 seconds rest in between sets.

CardiovascularPretend to jump rope for 2 minutes, alternating feet and hopping with both feet followed by 2 minutes of jumping jacks.

Cool downJog in place for 60 seconds followed by marching in place for 90 seconds.

1. Cardiovascularthree-five minute warm up.March in place for 2 minutes and increase speed to jog in place for 2 minutes

2. Upper body Strength/ Chest and tricepsKnee push-ups. Find a comfortable place to position your knees a 12 to 18 inches apart(flat pillow or yoga mat). Place hands shoul-der width apart on floor. Lean forward towards floor until arms are bent 90 degrees and push- back up to start position. Do this 8-12 times(reps). Do this twice (2 sets).

3. Lower Body StrengthFind a desk chair in your house with arm rests and a comfortable seat. Sit with feet shoulder width apart and with as little assistance as possible from your, push (squat) yourself up and then back down the chair 6-12 times. Do this twice(2 sets) with 30 to 60 seconds apart. As you get stronger use less arms and more legs to do the exercise.Lie on your back, bending your knees off the floor off the floor 10-12 inches. Take your hands and slide them up to your kneecaps and lower your torso back down. Repeat this 10-12 times(reps). Do this twice(2 sets) with 30-60 seconds rest in between.level 3: Lie on your back, bending your knees 6-8 inches

4. More cardiovascular.Jog in place or do jumping jacks for 2-3 minutes

5. Strength/ ShouldersGrab 2 cans of 16-22 ounces soup/beans (or 2-5 pound hand weights). Hold the cans with your hands facing forward and out to the side of your head at ear level, over your elbows. Lift the cans up towards the ceiling and back down to ear level. Repeat 8-12 times. Do this twice, resting 45-60 seconds between sets.

6. Core strength. PlanksStart position is face down on floor. You toes/feet are on the floor with your elbows the floor as well. Lift your midsection/torso off the floor in a straight plank position, hold this position while contracting your abdominals. hold this position for 10-20 seconds. Repeat this 6-10 times.

8. Back to cardiovascular.Jog in place or do jumping jacks for 2-3 minutes

You can use soup cans in place of weights

AT HOME WOrkOUT THE COMPLETE

Whats needed? Most of this routine can be done with simple household items.(people with knee and /or hip issues should modify the exer-cises so that the knee or hip issue do not come into play.)

This workout is designed for someone who has moderate activity. If you find this workout either too hard, or too easy please go to www.azbodsquad.com for alternate at home workouts.

by Chris Cottam


pediatric dental

specialist


Localfinds

The rich glow of sunlit color fills a window—personalized for your family or friends in classic stained and leaded glass. Artist Rachael Houseman hand-crafts these lovely panels and then paints the likenesses of your favorite people into her compositions. Her McCormick Street gallery, Eye on the Mountain, is a downtown landmark within the on-again-off-again arts district. Venturing from paint to glass reveals Rachael’s creative muse, and she fills her gallery’s rooms with the same flair. Look for jew-elry, Tibetan accessories, art journals and more.

Sliding open a funky Matchbox Vignette of Tory Bowen reveals an alternate world within, miniature fantasies wrapped in shiny paper. Hand-painted and assembled from a myriad of tiny play-things, beads, thread, toys and puppets, these one-of-a-kind de-lights make surprising gifts. You never know what you’ll find till you dare to look!

Find them at the Ian Russell Gallery in the Firehouse Plaza, Goodwin Street, Prescott.

by JL

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NORTHERN ARIZONA

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1365 iron springs roadprescott

928.777.0393

1335 W. hwy 89A sedona 928.282.5257

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www.biddleoutdoorcenter.com

*bring in this ad to receive the discountoffer expires 8/25/09

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Northern Arizona Home Mag :: SUMMER | 2009