The Health & Fitness Gazette
- Nov/Dec 2006
- Volume 2, Number 6
Happy Two Year Anniversary Body Basics!!!
This November marks two years since Body Basics Health & Fitness opened its studio doors! These past two years have been educational, inspiring, uplifting and nothing less than F-U-N!
We are sending out a big THANK YOU to all of our clients â€“ the ones who truly have made this two year celebration possible.
Please check out the bulletin board in the studio to reminisce over the past two years of memories we have to share with everyone.
Get Your Kicks in 2006
This is the last newsletter BodyBasics will send out for the year 2006. We started the year with a column entitled Get your Kicks in 2006. Every newsletter since that first one, we have highlighted a kick that is important in the journey to a healthy lifestyle.
You have heard us say numerous times that weight loss is a by-product of a healthy lifestyle. The purpose behind highlighting the specific kicks that we did (breakfast, stress, sleep, water, and goals) has been to educate you on the components of a healthy lifestyle that need to be in place in order to realize a healthy bodyweight and the energy to move it We want to reinforce that although balanced nutrition and consistent exercise are certainly important, they are not the only factors that need our focus.
So, on that note, we take you into this months kick
The Power of Journaling
Journaling has been known for years as a helpful tool for release of our thoughts, feelings and emotions. We also journal for other reasons; to track our progress, to keep ourselves accountable and mindful about what we are doing, and to remind us the whys of what we are doing.
Now, let’s relate this to health and fitness. Did you know that journaling can help you with your weight elimination goals? Simply by keeping yourself accountable with the meals that you eat, the water that you drink, the exercise that you do, and the sleep that you get, you can learn so much about yourself. And since applied knowledge is power, this knowledge will help you stay strong throughout your journey toward your goals.
Go out and buy yourself a nice, new, and uncluttered calendar or journal that you can carry with you throughout your day. On each day, write down the meals that you eat (i.e. B = Breakfast, L = Lunch, D = Dinner, S = Snack), the water that you drink, the sleep you had the night before, and the exercise that you do that day. Feel free to write down other noteworthy aspects of your day such as your stress level or any aches and pains. Prepare to amaze yourself with the correlations you will soon find with how your day is going and how many of these factors are either in or out of place.
So how does this help with weight elimination goals? Keeping yourself accountable with your weight is always good whether you have specific weight elimination goals or not. We recommend weighing yourself once a week, on the same day at the same time with the same clothing (preferably in the nude). Track your weight in your calendar so you can see your progress, but don’t make this your number one focus. Even though weight elimination may be one of your goals, by putting your energy towards the factors talked about above to ensure they are all in line, your excess weight will virtually disappear.
The learning begins now! When you experience a successful week, you can look back over the week and see that everything was in line. Conversely, if the week was not as successful as it could have been, chances are you had some challenges to face that week.
By keeping a written account of your successes and challenges, you will educate yourself on what it takes for you to stay on track toward your goals. No longer will you say that you just don’t know how! This past year of kicks taught you how. To quote your Body Basics Fitness Coaches, your weight loss is the by-product of a healthy lifestyle. So, get going! You still have plenty of time to Get Your Kicks in 2006!
*Specific guidelines for water intake, sleep recommendations, and goal setting can be found in the previous Body Basics newsletters here on our website www.bodybasics.biz under the NEWS link and News Archives heading. For any more questions, ask your Fitness Coach and/or your Nutrition Coach.
Body Basics is proud to introduce Kathleen Kordich. Kathleen is coming to us with over 12 years of experience in the health and fitness field. Her expertise lies in personal training and yoga instruction. Kathleen will be working at Body Basics as a part-time fitness coach in addition to running her own in-home training company and teaching Yoga, Yoga and Meditation, and Senior Fitness at Pima Community College.
We are excited to have Kathleen on board with us and know she will be a good addition to the BodyBasics team!
Body Basics goes around the world!
Last month, we kicked off our new column, Body Basics goes around the world. This column features our clients who, while on vacation, take a picture of themselves wearing their Body Basics shirt. This picture will then be featured in our newsletter.
First up is Vicki Mulgrew! Early September, Vicki took a vacation hela-hiking in Banff, British Columbia. She and her husband took a helicopter up to a high point on a mountain and then hiked on various trails before taking the helicopter back down to the bottom! This picture is not a backdrop she assures us. It is breathtaking! And Vicki looks great sporting her BodyBasics T!
Also, in the month of September, we had two clients; Patti Wylie and Mia Tschampel take a trip together to Prague. They even found a Body Basics (one of the only American businesses on the street)! Here is their submission to the newsletter. Look at Mia voluntarily doing lunges!
Thank you to Vicki, Patti and Mia for the exciting pictures of you sporting your BodyBasics pride!
We have recently added another nutritional service to what we currently offer. Once a month, Abby holds a nutritional small group in the studio. During this time, she gives nutritional advice about topics that are frequently asked by our clients. The September small group session was about Healthy Snacking and Octobers topic was about Grocery Shopping Choices.
Next Month’s Topic: Surviving the Holidays!
Abby will give specific tips on how to continue moving forward toward your goals and still enjoy yourself.
The Body Basics Nutrition Class is offered every 3rd Tuesday of the month, from 5:30-6:00 in the Body Basics Studio. This group is free of charge and is open to friends and family.
The following recipe was taken from the October/November issue of Eating Well. This issue features pears as the food of the season and this soup looked too delicious to not put in the newsletter. We hope this recipe will help welcome winter in a warm and healthy way.
- 2 ripe pears, peeled, quartered and cored
- 2 pounds butternut squash, peeled, seeded and cut into 2-inch chunks
- 2 medium tomatoes, cored and quartered
- 1 large leek, pale green and white parts only, halved lengthwise, sliced and washed thoroughly
- 2 cloves garlic, crushed
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt, divided
- Freshly ground pepper to taste
- 4 cups vegetable broth or reduced-sodium chicken broth, divided
- 2/3 cup crumbled Stilton or other blue-veined cheese
- 1 tablespoon thinly sliced fresh chives or scallion greens
- Preheat oven to 400°F.
- Combine pears, squash, tomatoes, leek, garlic, oil, 1/4 teaspoon salt and pepper in a large bowl; toss to coat. Spread evenly on a large rimmed baking sheet. Roast, stirring occasionally, until the vegetables are tender, 40 to 55 minutes. Let cool slightly.
- Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to a large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in the remaining 1/4 teaspoon salt.
- Cook the soup over medium-low heat, stirring, until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese and chives (or scallion greens).
Per serving: 236 calories; 10 g fat (4 g sat, 5 g mono); 11 mg cholesterol; 34 g carbohydrate; 6 g protein; 6 g fiber; 721 mg sodium; 721 mg potassium.
Nutrition bonus: Vitamin A (350% daily value), Vitamin C (70% dv), Potassium (21% dv), Calcium (20% dv).
Clients of the Month
August Meredith Savin
Meredith has been with BodyBasics for only a short time, but has made great progress. She has shown great dedication to continuously moving forward toward her goals. Meredith is sticking to her nutrition plan at home and she consistently does her cardio and exercises on her own as well. She walks in to BodyBasics with a smile and leaves drenched in sweatâ€”proof of a great workout with Cecile! We are all very proud of you Meredith. You definitely deserve this title. Congratulations and keep it up girl!
Cecile, Chris, Jenny, Bryon, Kathleen, and Abby
September Mike Cole
All of us at Body Basics would like to extend an extra BIG congratulations to Mike Cole. Mike has been training with Body Basics long before we opened our doors. In that time, he has been incredibly consistent and made great improvements in his posture, form and strength. We are still working his nutritional habits, but with the progress he has made with his fitness, it is only a matter of time.
With this award, Mike will go down in BodyBasics history. Never has there been a client who has wanted this award more than he. Congratulations Mike. We are proud to call you our Client of the Month.
Cecile, Chris, Jenny, Bryon, Kathleen, and Abby
And the winner of the ipod nano is…
Body Basics is giving away an ipod nano to the client who has referred the most people to us in the month of October. The winner’s name will be posted on the bulletin board in the studio.
Trip to NEW YORK still up for grabs!
In addition to the monthly referral challenge, there is still time to win a trip to New York City. Just continue referring new people to BodyBasics and you are in the running! Those who have referred clients for the NYC challenge and/or are winners of the new monthly challenges are all eligible to win the grand prize to NYC. NYC referral challenge ends December 31, 2006.
Did you read the above article about Journaling? If so, answer the following question:
As your Fitness Coaches, what do we say weight loss is a by-product of?
Answer to the fitness question posted in the previous newsletter:
The most important step in setting goals is writing them down.
To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.
Keep Up the Great Work!
We are very proud of all of you!
Chris, Cecile, Jenny, Bryon, Abby and Kathleen