Messengers of Hope

Virginia Rockhold
Amy Cayer
Michael Enz
Elaine Spence

Spreading the Fire

Amy Cayer
Virginia Rockhold
Michael Enz
Susan Nevels
Larry & Kelly Thompson

The Ultimate Morning Workout

Morning Workout

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.


Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

Lateral Run (5 reps)

From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That’s one rep.

Side Lunges (8 reps)

From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side. (For a variation of this side lunge, check out this video to perfect the form.)

Spidermans (10 reps per leg)

Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg. 1-MINUTE DRILL

Perform the following exercises for 15 seconds each. (And if these aren’t intense enough for you, try this Fastest Cardio Workout Ever.)

Jumping Jacks

Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees

Run in place, with knees driving toward your chest.

Side Hops

Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers

Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.


Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise. (And to take your workouts to the next level in minimal time, be sure to check out The Big Book of 15-Minute Workouts.)


Dip down at the hips and knees, and then explode up.

Pushups with Row

Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges

From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL

Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges

Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

What Does Going Green Mean?

Here’s what has to say.

Going green does not only involve recycling. Going green involves much more.

Basically, going green means to live life, as an individual as well as a community, in a way that is friendly to the natural environmental and is sustainable for the earth.  It means contributing towards maintaining the natural ecological balance in the environment, and preserving the planet and its natural systems and resources.

It also means taking steps, whether big or small, to minimize the harm you do to the environment (including the carbon footprints you leave behind), as a result of inhabiting this planet.

In practice, going green means adopting five basic principles in your daily life:

  • Reduce Pollution
  • Conserve Resources
  • Conserve Energy
  • Reduce Consumption And Waste
  • Protect The Earth’s Ecological Balance

All five principles are important in protecting the environment from harm, as well as helping to ensure that living (for humans and other creatures) on earth is sustainable.

How Is VitaMist Going Green?

All VitaMist products are made from fully recyclable materials.  When you’re finished with your monthly vitamins, drop them in the nearest recycling bin! Those materials can be cleaned, processed and reused.

Here at the home office, we have dedicated recycling bins for all materials that are capable of being recycled (which is a lot!).  We have made great strides in our efforts to go paperless, as all of our documentation on Standard Operating Procedures, GMPs, inventory and reports have moved to electronic over the past two years.  The only documents we regularly print are the records we keep on file for regulatory agencies.  Even the VitaMist View is converting to an online form, for your convenience, and the earth’s.

As nice as having a plush, green lawn looks, we have cut back on the landscaping maintenance.  Replacing sections of grass with crushed rock has allowed us to turn off our irrigation system for good.

Not every section of our office and production buildings are in use at all times, so our policy is to leave the lights off until we need them.  Computers are shut down at the every day, and if there’s nobody in the break room, there’s no reason to leave the lights on.

The heat in Arizona can be oppressive, so there’s no way around using AC, but we have found that we can save energy (and money!) by putting our thermostats on timers, and turning the AC off in offices that are not regularly used.

To cut fuel costs, VitaMist has halted its daily shipment pickups from FedEx.  With the Phoenix Airport right next door, we can save fuel by dropping shipments off on our way home at night.

Finally, we are proud to partner with other businesses who have an eye on the environment, such as DreamHost, who are certified carbon neutral, and Glanbia Nutritionals, winners of the 2015 ‘Green Food & Beverage Award’.

VitaMist has its eye on future possibilities to reduce our carbon footprint.  We will be moving our home office closer to the downtown area, with access to the Valley Metro Light Rail, meaning shorter commutes and more transportation options for employees.

All these efforts will contribute now and in the long run to keeping this earth sustainable. 

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Spring Cleaning

It is now April, which means springtime is finally here!

Spring is a wonderful experience. The solitary months of winter are past, and the whole world blooms. With it comes colors and scents that we have not encountered in months.  It’s invigorating.  Everything that seemed so cold and dull begins to stir, as though it had just been sleeping that whole time.

As April rolls around, it can feel as if a vail is pulled from our eyes.  Sometimes, we find that we have not come as far as we had hoped.  Did we take the winter off?  It certainly feels as though we worked that whole time, but we find ourselves no closer to our goals and dreams than when winter started.  Were we sleeping, too?

The good news is, Spring is the best time of year for new beginnings.  As everything around us wakes from its slumber, we can stretch, take a deep breath, enjoy the greenery and set about accomplishing our goals.

Step number one is Spring Cleaning.  Track down your old contacts, and try to reach out to them again.  If nothing comes from them, it might be time for some new contacts.  Dust of your calendar, and see what has been working for you, and what hasn’t.  You may need to spruce up that schedule a bit.  Clean out all the junk and clutter you have accumulated in your home and in your life.  Trust me, you will feel liberated when you are finished.

Spring is when we get to renew the excitement and zest for life that lives inside.

Now get to that spring cleaning, so you can step out into the light feeling, awake, refreshed and new.


From My Heart With Love,