May, 2012
Volume 8.5

In This Issue:

• Get a Grip! Reduce Your Risk of a Fall.
• Exercise of the Month: Single Leg Balance
• Recipe: Chicken and Rice with Paprika & Saffron
• Client Spotlight for April ~ Scott Genzman
• Meet Me Downtown 5K
• Professional Quality Equipment

Get a Grip! Reduce Your Risk of a Fall.

Falls are the top cause of accidents in people over the age of 65. Falls are also the main cause of serious injuries and accidental deaths in older people. It is a real threat to your ability to live on your own. Falls can be markers of poor health and declining function, and they are often associated with significant morbidity. More than 90 percent of hip fractures occur as a result of falls, with most of these fractures occurring in persons over 70 years of age. Risk factors for falls in the elderly include increasing age, medication use, cognitive impairment and sensory deficits.

You do have some control in preventing and dealing with falls. Action that is directed at the underlying cause of the fall and can return a person to baseline function and reduce the risk of recurrent falls. These measures can have a substantial impact on the morbidity and mortality of falls. The resultant gains in quality of life is significant.

The normal changes of aging are the primary cause of falls such as:

• poor eyesight
• poor hearing
• illnesses
• lack of strength or balance
• environmental hazzards such as poor lighting or throw rugs
• side effects of some medicines prescribed for common ailments like depression, sleep problems and high blood pressure, diabetes and heart conditions

Here are some at-home tips to prevent falling:

• Wear shoes with nonskid soles (not house slippers).
• Be sure your home is well lit so that you can see things you might trip over.
• Use night lights in your bedroom, bathroom, hallways and stairways.
• Remove throw rugs or fasten them to the floor with carpet tape. Tack down carpet edges.
• Don’t put electrical cords across pathways.
• Have grab bars put in your bathtub, shower and toilet area.
• Have handrails put on both sides of stairways.
• When you get up from bed during the night or in the morning, sit on the side of the bed for a minute or two before you stand up. This will give your blood pressure time to adjust, and you will feel less dizzy.
• Use caution when climbing on stools and stepladders or get someone else to help with jobs that call for climbing.
• Don’t wax your floors at all, or use a non-skid wax.
• Have sidewalks and walkways repaired so that surfaces are smooth and even.

Next, get regular check-ups from your doctor:

• Have your eyes checked every year for vision changes, cataracts, glaucoma and other eye problems.
• Have your hearing checked every two years, or anytime you or others think that you can’t hear well.
• See your doctor if you have foot pain or corns, or if you can’t trim your toenails well. Sore feet could make you fall.
• See your doctor right away if you feel dizzy, weak or unsteady on your feet, if you feel confused, or if you fall.
• Let your doctor know if a medicine is making you feel dizzy or making you lose your balance.

Keep your body in good shape:

• Drink at least 2 quarts of water a day.
• Get regular exercise, especially walking.
• Consult your personal trainer on the proper way to train for strength, balance and proper posture and gait patterns necessary for walking and lifting.
• Don’t smoke.
• Limit your alcohol intake to two drinks or less a day.

Falls in the Elderly  GEORGE F. FULLER, COL, MC, USA, White House Medical Clinic, Washington, D.C. Am Fam Physician. 2000 Apr 1;61(7):2159-2168.

A weak balance: The contribution of muscle weakness to postural instability and falls.  Corinne GC Horlings, Baziel GM van Engelen, John HI Alum and Bastiaan R Bloemx

 

Exercise of the Month

 

This month, we’re focusing on balance. Click the picture and see the ways you can improve upon your own balance.

 

 

 

 

 

Recipe: Chicken and Rice with Paprika and Saffron

~ Adapted from my favorite cookbook, Cooks Illustrated

It’s a one pot meal that’s easy to prepare. The resulting dish is very accessable to those who don’t like a lot of spice. For those that do, a dash of Tabasco livens it up nicely. Also try adding a squeeze of lemon to lighten the flavor. With the easy substitution of chicken broth for wine and half of the olive oil, I made the dish a bit healthier too. Serve with a salad and you’ve got a well balanced complete meal.

Ingredients:

5 chicken breasts
1 tablespoon olive oil
1 onion finely chopped
3 cloves of garlic minced
1 cup of wild rice
2 cups water
1 can low sodium diced tomatoes with juice
1 cup low sodium chicken broth
4 teaspoons paprika
1/4 teaspoon saffron
2 cups frozen peas

Directions:

April, 2012
Volume 8.4

In This Issue:

• Article: Goodbye to Irrational Eating!
• Exercise of the Month: Shoulder and Spine Mobility
• Recipe: Corn and Black Beans with Cilantro & Lime
• Client Spotlight: Nancy Miesen
• Your BodyBasics Team

Goodbye Irrational Eating!

All of us are fully aware of how important nutrition is for our overall health and wellbeing. Our food choices can leave us sluggish, moody, and tired or energized, upbeat, and ready for anything life presents to us. So how can we minimize the sluggish times and maximize the energized times? Hold your irrational self at a distance!

How many of you have entered your day with the absolute best intentions to make healthy eating decisions all day only to have those plans sabotaged by an overwhelming thought for something sweet, salty, savory, and high in calories? The honest answer is all of us. Why do we do this? Our brain “tells” us to. We are pre-wired to respond to food. If we let ourselves get too hungry, that response will always be irrational. However, we can influence how we respond.

Think of your coming day. What does it look like? Most of us do this to some degree or another. But how many of us also take the same amount of time to determine where, what, and when we are going to eat? Going into the coming day without rehearsing this part of the plan is the most common reason why we as a society overeat. It is then the day to day repetition of this behavior that causes us to be sluggish, moody, and tired. Ultimately the patterning of this behavior can significantly impact the quality of our lives. Let’s do something about it!

Start by looking at your coming day. Determine its length from start to finish. Then examine it for the types of activities you will be involved in. Higher intensity activities such as walking, lifting, and climbing stairs require much more energy than more sedentary activities such as driving and desk work. Activity affects your caloric requirements so it is wise to acknowledge needing more or less energy ahead of time.

After you determine the length of your coming day and your activity level, you are ready to plan your next day nutrition. Keep it simple. Look at your day in 3-4 hour blocks and plan a food option for each one. If you do this, you will be able to lock up your irrational self for good!

BodyBasics has recently invested in an amazing tool that could be a wonderful asset to you as you seek to gain control of your health while keeping your irrational self at a distance. It can help you determine your caloric needs based on your personal activity levels and then guide you toward healthy, very rational, nutrition. Probably the best feature is the interactive report card it provides that offers you the opportunity to obtain real time feedback. You actually see what kind of grades your food choices are producing!

Click on the picture below to be guided through a thorough tour of this new tool offered by BodyBasics. Then, connect with one of our staff and ask for your complimentary 7 day access code to try this amazing meal planning tool yourself!

Exercise of the Month: Rib Grabs

Shoulder mobility is linked to spine mobility.  Definitely check out this video if you are experiencing pain in your shoulders, neck or back!

Recipe: Corn and Black Beans with Cilantro and Lime

This recipe is quick, refreshing and very nutritious.  In our house, we call them “bumble bees”.

Ingredients:

• 1 can low sodium black beans
• 1 pound corn frozen or fresh
• 1 tablespoon of minced garlic
• fresh cilantro to taste
• squeeze of fresh lime juice

Directions: 

Warm up beans, corn and garlic.  Take them off of the heat and add cilantro and lime juice. Enjoy!

Nutrition Information: Vitabot’s analysis based on a one cup serving.

Client Spotlight
April, 2012
~ Nancy Miesen~

Nancy came to BodyBasics as a boot-camp refugee; broken in body and spirit. The instructors yelled for her to run through the pain. Nancy was instead injured and left feeling defeated. Starting over with exercise took courage and we’re all thrilled that Nancy chose us. Since working out at BodyBasics, Nancy has gained strength, flexibility, stamina, and balance but most of all she has gained the confidence that she can do it! Nancy has lost something along the way too – weight! We support you Nancy in the pursuit of your goals and applaud you for your diligence and hard work. You are an absolute joy to work with and we look forward to helping you achieve your best, safely and in a nurturing environment.

Your BodyBasics
Team

Nick McKim,
Maureen Raine,
Amelia Olson, Mike Haas,
Kristine and Chris Litten

March, 2012
Volume 8.3

In This Issue

• HCG and Weight Loss
• In Loving Memory of Jerry Turetzky
• Recipe: Asparagus
• Client Spotlight for March: Eve Shapiro
• Bridal Boot Camp Announcements
• Congratulations Referral Reward Winners
• Farewell to our Teammate, Mike Donelan
• Southern Arizona Roadrunners- Dave’s Run for ALS
• Exercise of the Month: Diaphragmatic Breathing
• Youth Class Announcement
• Your BodyBasics Team

Lose Weight with HCG??

A Google search of HCG and weight loss returns over 23 million results and most of them tout the benefits and encourage the use of it.  HCG and its connection to weight loss is nothing new.  HCG is short for humanchorionic gonadotropin, a hormone secreted during the gestation of a baby.  It is the same hormone detected in a pregnancy test.  In 1954 a British physician A.T.W. Simeons initiated a new method of dieting where the subject would consume 500 calories per day in addition to injections of HCG.  Simeons contended that HCG did nothing to promote more weight loss; its purpose was to help participants tolerate the severe calorie restriction and mobilize fat deposits from specific parts of the body such as the abdomen, hip and thigh.

Losing weight at a rate of a pound a day may sound tempting, especially if you’ve been struggling with weight issues for a long time.  If you dig deeper than those first million Google results and turn instead to trusted sources such as the National Institute of Health (NIH) and the Food and Drug Association (FDA) you will uncover some startling scientifically proven facts.

1. There is no statistically significant difference between HCG and placebo groups in weight loss, percent of weight loss, hip and waist circumference, weight loss per injections, or in hunger ratings. HCG does not appear to enhance the effectiveness of a rigidly imposed regimen for weight reduction
2. The 500 calorie restriction is far lower than that required for average men and women of about 2500 and 2100 respectively.  It would be impossible to take in all the nutrients required for healthy living on only 500 calories.
3. There are severe risks associated with HCG.  Today, HCG has crossed over from the prescription only to the over counter and homeopathic markets.  Because of this, controls on contents and delivery are not as safe.  Consumers cannot be sure of contents especially when procured on line from questionable sources.  The FDA considers the dissemination of HCG for weight loss illegal.
4. Complications of HCG use can include: headache, blood clots, restlessness, leg cramps, constipation, temporary hair thinning, depression and male breast enhancement.  HCG can leave you feeling the side effects of pregnancy- swelling, breast tenderness, and water retention.  More serious, a potentially life threatening condition can occur called ovarian hyper stimulation syndrome.  This can cause abdominal pain, weight gain, blood clots, kidney failure, fluid buildup in the abdomen and chest, and electrolyte imbalances.
5. In increased level of HCG can facilitate pregnancy.  In fact that is the only FDA authorized use of the hormone- infertility.  So a female not necessarily trying to get pregnant should be aware of the risk.
6. HCG is expensive.  A cycle of doctor supervised injectible HCG can cost from $500-$1000.  Drops, pills and sprays can cost anywhere from $40 to $249.

*Our moms told us, “If something sounds too good to be true, it probably is.”  If you don’t believe mom, listen to this,  ”If there’s an exercise pill, I would have had it, and then it would have become one of my favorite things, and I would have told you all about it,” Oprah Winfrey.

Sources:

• Am J Clin Nutr. 1976 Sep; 29(9):940-8.  Ineffectiveness of human chorionic gonadotropin in weight reduction: a double-blind study. Stein MR, Julis RE, Peck CC, Hinshaw W, Sawicki JE, Deller JJ Jr.
• S Afr Med J. 1990 Feb 17;77(4):185-9. Human chorionic gonadotrophin and weight loss. A double-blind, placebo-controlled trial.  Bosch B, Venter I, Stewart RI, Bertram SR.
• FDA Consumer Updates Page Elisabeth Walther, FDA pharmacist Dec. 6, 2011

In Loving Memory of Jerry Turetzky

It is with heavy hearts that we say goodbye to one of our beloved clients, Jerry. Despite major medical challenges that would most likely have sidelined many, Jerry continued to maintain a consistent approach to improving his health and overall well being. Jerry started coming to BodyBasics in September of 2007 via the prompting of several loved ones around him who thought it would help him to decrease pain and increase his energy. Jerry brightened our days with his love and joyful zest for life. He was always quick with a smile and a witty retort. We will miss you, friend.

Asparagus – A Vegetable You Can Love!

Here’s a quick, delicious and healthy way to prepare asparagus. You won’t even miss the butter or sauces that usually overpower this delicate vegetable. Asparagus is one of the most nutritionally well-balanced vegetables — high in folic acid and a good source of potassium, fiber, thiamin, and vitamins A, B6, and C. A 5-ounce serving provides 60% of the RDA for folic acid and is low in calories. It is even alleged to have medicinal and aphrodisiac qualities. So eat up!

Ingredients:

• Fresh or Frozen Asparagus
• 2 cups Low Sodium Chicken Stock (canned or homemade)
• 1 Tablespoon Minced Garlic
• Sprinkle Low Sodium Seasoning

Directions:

Bring the chicken stock and minced garlic to a simmer in a large frying pan. Add only enough asparagus to cover the bottom of the pan. Cook for 2-5 minutes. Watch for doneness by picking up a stalk with a pair of tongs. If it wiggles it is done. Cook the asparagus in small batches and it will finish cooking completely on the plate. Sprinkle with seasoning and enjoy.

Nutrition Facts:

33 calories, 1 gram fat, 3 grams carbs, 6 grams protein, 21 mg sodium, 310mg potassium, RDA Percentages: 29% vitamin A, 73% vitamin C, 3% calcium, 8% iron.

March Client Spotlight ~ Dr. Eve Shapiro

Eve is a local pediatrician who tirelessly advocates for quality health care. In her practice, she focuses on healthy living and preventative care and she leads by example. Eve celebrates a milestone birthday this month of sixty years young with a duathalon attended by family and friends. She is a member of Tucson Tri-Girls a triathlon group and has completed numerous races. Eve has been a consistent client of BodyBasics for over eight years. She attends the 7 am group workout as a means to cross train for the next event.

Eve, we wish you a very happy birthday and continued good health.
Chris, Kris, Mike, Maureen, Nick and Amelia

Next Boot Camp starts April 9th. There are still a few spaces available.

Camp meets at Orange Grove Middle School Mondays,Tuesdays and Thursdays from 5:30-6:30 p.m. Click here to for more details or to sign up.

Bootcamper Anna couldn’t resist sharing her experience: After graduating college, I knew I wanted and needed to get back in shape for my wedding. I chose I Do… Boot Camp. Amelia Olsen, the trainer for I Do…Bootcamp will not only help you look and feel your best for your wedding, you will have fun doing it! Check out the full blog on Tucson Bride and Groom’s website.

Congratulations Patty!

Patty is the winner of a free session and a $100 gift certificate to our favorite footwear store, All About Running and Walking. How did she get so lucky? Patty is a neuromuscular therapist and a client of Maureen’s. Patty has felt such an improvement in her strength and day to do functioning that she referred her client Marge to BodyBasics. With each referral, a client is entitled to a free session and a trip to the referral reward board.

Congratulations Marge!

Marge is the winner of a wonderful gift certificate to the Village Bakehouse. She’ll be enjoying a post workout treat on us because she referred Paula Gonzales to BodyBasics. Who do you know and love that needs to move better and feel better? Let us know and we’ll send them a free gift certificate to come in and see how we can work together toward better health and fitness. Click here and ttell us who needs to get started right away!

Farewell to our teammate….

After four years of dedication to bettering the lives of numbers of clients, our Mike Donelan has decided to move away from Tucson to be closer to family. Mike D. started training with BodyBasics in June of 2008. His twenty plus years experience as a trainer as well as his skill set for training individuals with special need made him a great fit.

Once hired Mike quickly established himself as one who could be counted on at almost any time of day for training. This client first attitude is something we will always remember about Mike Donelan. By making himself very accessible for training, Mike quickly filled his schedule. He loved to be busy, especially with clients with disabilities or other special needs. Mike was instrumental in changing lives and there are countless testimonials from clients who Mike has forever touched.

Mike, it is with the utmost respect and appreciation for all you have offered to the BodyBasics community that we say, “Thank you”. You will be greatly missed. God bless you as and your future endeavors.

Dave’s Run for ALS

March 18th
5 K & Family Fun Run

Sponsored by BodyBasics & Southern Arizona Road Runners

Train for These Future Events:

• June 2 TMC Meet Me Downtown Night Run
• September 4 TMC Saguaro Labor Day Run
• October 21 TMC Get Moving Tucson Half-Marathon, Tucson Lifestyle 5k, and Cox Charities 1 Mile

Exercise of the Month: Diaphragmatic Breathing

Pay attention to your breath.  Chances are that as you’re reading this you’re taking shallow breaths and only inflating a small portion of your lungs.  In this video, Maureen and Nick will show you how the simple act of deep breathing can in fact improve your movement quality. Try it yourself before a workout or anytime you’re feeling stressed.  Click here to see the demonstration.

Next Youth Class Starts March 12th

Class meets Monday and Thursday nights from 5:00 to 6:00 pm. Children 7 to 10 years old engage in fun activities and increase their athleticism. Call 498-0359 to register.

Your BodyBasics Team

Mike Haas, Maureen Raine, Nick McKim,

Amelia Olson, Chris Litten

February 2012
Volume 8.2

In This Issue:

• Active Dynamic Warm-Up
• Triathlon Training at BodyBasics
• Recipe: Breakfast of Champions
• Client Spotlight for December ~ Ron Thomas
• Client Spotlight for January ~ Elaine Gilvear
• Southern Arizona Roadrunners Couples Relay
• The BodyBasics Team

Active Dynamic Warm-Up

Exercise science is continually advancing and your trainers at BodyBasics work hard to remain on the cutting edge of current research. Traditionally, coaches, trainers and athletes alike have been preparing for physical activity by combining light aerobic activity with static stretching. However, innovative research has emerged to suggest a new style of warm up might be more effective. The new style of warm up is referred to as an active dynamic warm-up (ADW). The rationale behind this new variety movement preparation that is more beneficial if it is dynamic and specific to the type of activity you are about to engage in rather than a general workout of the past. It is the perfect follow up to the myofascial stick work that was referred to in our last newsletter.

The advantages of an active dynamic warm-up, when compared to static stretching are:

• Since it involves continuous movement, it maintains warmth in your body and muscles.
• It prepares the muscles and joints especially for the movements to come.
• The various exercises involved enhance coordination and motor function, while also fine-tuning the nervous system.
• Most importantly, an ADW prepares the athlete mentally for the workout ahead.

Examples of a few of the moves you might find in an active warm up include: skipping, walking with high knees, side lunges, and inchworm crawls. For more ideas about incorporating an ADW into your next workout, click the link and discuss it with your trainer. Click here.

Triathlon Training with Mike Haas

Less than 1% of the population has competed in a triathlon of any kind. Now is the time to work toward that dream of competing in a triathlon or other endurance event! BodyBasics is proud to have Mike Haas as our resident Certified USA Triathlon Coach. Mike trains all levels of endurance sports participants and competitive athletes. Experienced as a personal trainer, Mike can help people train more efficiently, avoid injury and improve personal performance. It all starts with a free comprehensive evaluation that will help assess efficiency robbing, potentially dangerous body asymmetries and muscle imbalances. Mike enjoys motivating and encouraging athletes at all levels to reach beyond their expectations and perform at their personal best. Depending on the competitive objective, Mike will develop a custom program to see to it that clients meet or exceed their goals. To prepare for that upcoming event, a program might include running, biking and swimming workouts, core strength and functional training along with facilitated stretching and myofascial release. Mike can also help with strategy development and technical issues involved in each part of the event.

How many hours should you train? How many events should you compete in? Are you eating enough of the right foods to train at an intense level? These are some of the questions Mike will address in your training. Mike will also determine strengths and weaknesses to get your program started smoothly and safely. Injury prevention is a key factor in being able to train at an optimal level. This means Mike pays close attention to core strength, and making sure all imbalances are corrected PRIOR to focusing on your next event.

So, whether you want to train for and Ironman or you’ve always wanted to try your first 5-k, get started on the right foot and call now to schedule your free assessment with Coach Mike today!

Recipe:

Breakfast of Champions

This breakfast is a complete meal that will really keep you going. You’ll start the day out right with a serving of vegetables before you even leave the house! Eat the alternative and you won’t have such a great start to your day.

Ingredients:

• 1 Medium Tortilla
• 1 Egg & 1 Egg White
• 1 cup of Fresh Spinach
• 1 Vegetable Sausage
• .25 cup Greek Yogurt
• .25 cup Salsa

Directions:

Lightly toast the tortilla and set aside. Spread the Greek yogurt. Heat the vegetable sausage while scrambling the egg and egg white. When they are just about finished cooking, wilt the spinach and slide all of it into the tortilla. Top with salsa.

 Nutrition facts: 310 Total Calories 34% Carbohydrate (33 grams), 33% Protein (31 grams), 33% Fat (14 grams)

Compare the Breakfast of Champions to this: 420 Total Calories 27% Carbohydrates (28 grams) 13% Protein (14 grams) 62% Fat (29 grams)

January Client Spotlight on Elaine Gilvear

Elaine came to BodyBasics in August of 2011. She started training with Amelia with one goal in mind, to be able to enjoy her trip to Vietnam and Cambodia in December. Her two week trip would involve climbing flights of stairs on a river boat, walking up and down steep river embankments as well as exploring cities in southeast Asia that are built on steps. Elaine had recently been diagnosed with a very mild form of a neuromuscular disease that she thought, at one point, would confine her to a wheelchair. This issue, paired with severe arthritis in her knees made walking on uneven surfaces and climbing stairs extremely challenging.

After 5 months of training Elaine had not only strengthened her legs, she had relearned how to climb stairs and improved her overall balance and upper body strength. Elaine left for her trip to Vietnam and Cambodia in mid-December and came back with great news. Not only had she completed her trip, she had been able to do more things than she ever thought possible. We applaud Elaine for her hard work and congratulate her for the goals that she has achieved

December Client Spotlight on Ron Thomas

This month, our client spotlight is shining on Ron Thomas. Ron started coming to Body Basics in December, 2010. His initial goals were to improve flexibility and quickness, and to lose a few pounds. As Ron’s coach for the last year, I can say with enthusiasm that his hard work is paying off tremendously! Not only is Ron seeing improvement in his flexibility and quickness, but he’s also improved his strength and cardiovascular endurance, and lost over 25 pounds, which he attributes to exercise and a healthy, low-salt diet. Being an avid tennis player, tap dancer, and frequent trail hiking club member and guide, staying fit is important for his lifestyle. In addition to feeling better, Ron has seen his resting heart rate and blood pressure improve as well!

Ron, thanks for working so hard, and staying so consistent. You are a pleasure to work with. You have a great sense of humor and a positive perspective on life. Keep up the hard work, you set a great example for us all!

Exercise of the Month: Toe Touches

Can you touch your toes? When someone is unable to touch their toes, the common misconception is that the hamstrings are tight. This isn’t't necessarily the case, sometimes we have a neurological disconnect as to the sequencing of muscles required to fire so we may complete a movement pattern. A lot of what we do at BodyBasics is based in the principles contained within the Functional Movement Systems devised by physical therapist, author and international lecturer, Gray Cook. In this video, we will see a graphic illustration of this idea. If you are unable to touch your toes, practice this sequence every day. You may not be able to accomplish the task on the first try but if any measurable progress is made, continue the practice until your objective is achieved.

Southern Arizona Roadrunners Couples Relay

BodyBasics is proud to be a community partner in this fun event. Grab your partner and meet us there for a morning of fun!  Click here for details.

The BodyBasics Team: Mike Haas, Maureen Raine, Nick McKim, Amelia Olson, Chris Litten, Mike Donelan

January 2012 Volume 8.1

In this issue:

• What’s New?
• Group Class Schedule
• Client Spotlight for November Maddie Tsurusaki
• What’s With the Stick?
• KOLD News 13
• Exercise of the Month: Alternating Shoulder Grabs
• Gift of Love Tree
• Southern Arizona Roadrunners and BodyBasics
• High Performance Nutrition for Athletes
• Happy New Year!

We wish you all a healthy and Happy New Year!

  What’s New??

Your team at BodyBasics is thrilled to announce some exciting new opportunities.

For all of you or your loved ones who have designs on starting fresh towards improving your health and fitness in 2012, we have a perfect launch point for you. Starting Monday, January 2nd, we are rolling out our “New Beginners Class” at 9:00 a.m. This class will meet Monday, Wednesday, and Friday. It is specially designed for those of you who have been away from a consistent exercise program for several months or longer. We will be building a solid foundation of core stability, balance and flexibility. Our intention is that this class be fun and inviting while underlining the benefit and value of consistent exercise. Space is still available in this class, call to enroll.

We are proud to announce our new “Exercise for Educators” Class. Our hope is that this can be a perfect way for our local community to join us in giving back to the people who make a difference in young children’s lives every day. Hard working teachers can take part in our deeply discounted group workout class every Monday, Wednesday, and Friday morning at 5:00 am and still be able to start their day at school on time. Call for more information and check availability.

We have officially started a Youth Fitness Class targeted to serve both male and female children between the ages of 7 and 10 years of age. We are teaching the kids all sorts of fun and challenging ways to move their bodies. This class is taught by both Nick McKim and Chris Litten with a total class size limit of 6 children. Class meeting times are Monday and Thursday afternoons from 5:00 – 6:00 p.m. We are currently enrolling participants for our next class that begins January 30th.

Interested in racing season? Mike Haas, our resident USA Triathlon Coach, would like to schedule a session with all of you who run, bike and/or swim. By meeting with Mike, he can help address your program design as it relates to your event goals. Additionally, Mike will use his experience as a personal trainer to identify and correct muscle imbalances and movement dysfunctions that could cause injury or impact your performance. More information will follow next month.

Do you have a daughter getting married? Are you getting married or know a bride to be? Amelia Olson has organized an amazing program that is just for brides and their wedding party. “I Do” Boot camp is the perfect option for getting into great shape an managing all that pre-nuptial planning stress. Indoor and outdoor training options are available. More information can be found by clicking here.

Group Training Class Schedule

Client Spotlight

Maddie Tsurusaki

This month, we’d like to shine the client spotlight on Maddie Tsurusaki. She started training at BodyBasics over a year and a half ago. She came in with the goal of fitting into a pair of jeans that no longer fit. She worked out diligently for a while and made progress towards fitting into those jeans. As with so many other people, the stresses of work and life got in the way of regular exercise. We didn’t see Maddie for quite some time. To our surprise and delight, Maddie came back to BodyBasics at the end of this summer.

This time, she was back with a much different goal in mind. She had developed high blood pressure and she wanted to see if she could avoid medication through lifestyle changes. Each time she comes in, her blood pressure is markedly lower post workout and over the past few months, her blood pressure readings overall are trending downwards. Maddie still leads an active, full and a lot of times stressful life but she is striving for that healthy balance. She loves having the accountability of a one on one appointment with her trainer, Maureen. Maddie says she feels the stress melt away when she walks through the doors. Her aha moment was when she rescheduled a work meeting that would have conflicted with her session because “this is MY time, time for ME”. Maddie, keep up the good work and enjoy the benefits of the positive lifestyle changes you are making.

What’s With the Stick?

If you have frequented BodyBasics anytime within the last few months, you may have noticed individuals rolling a tool that looks like a stick all over their bodies. That tool is actually called “the stick” and we encourage all of you to use it either before or after your next workout. Here is why:

The Stick is a massage tool made of a space-age plastic that allows the tool to flex while still providing effective compression of your muscles. It was specifically designed to prepare the body for movement, help increase flexibility, accelerate recovery time, and reduce muscle soreness. SImilar to a foam roller, you can roll the Stick over your muscles for a self-massage. For more information or to order one, click here.

BodyBasics and KOLD News 13

We are pleased to be affiliated with KOLD News 13 as their Foothills Community sponsor. Click here to view our video and share it with your friends.

Exercise of the Month: Alternating Shoulder Grabs

Begin this exercise by assuming a full push up position at a counter top or chair with feet and hands both shoulder width apart. Next, brace your trunk by taking in a full breath through your nose. Make sure the air is held in your abdomen to help stabilize your spine. Hold that breath as you reach across your chest for the opposite shoulder. Grab it and hold for 3-5 seconds. When you do so, keep your hips parallel to the ground. If a full push up position is too challenging, try it with both knees bent instead. for a greater challenge than the elevated version, assume the position on the ground. To view a demonstration of this exercise, please click on the picture.

Gift of Love Tree

Thank you to all of our wonderfully generous clients for the outpouring of love to the Gedeon family.

BodyBasics Sponsors Southern Arizona Roadrunners 2012 Sunrise at Old Tucson Studios

CLICK THE PICTURE FOR DETAILS & REGISTRATION

JANUARY 29, 2012!

MAKE A DAY OF IT free entry to Old Tucson, one free admission to Arizona-Sonora Desert Museum, plus one free admission to the International Wildlife Museum

Every registrant receives free trail side breakfast at race and Red Star sunglasses coupon

Raffle prizes given by Old Tucson Studios, The Running Shop, and the John Wayne Cancer Foundation

THE RACES

Men’s Four-Miler starts at 8:15 am

Women’s Four-Miler starts at 9:15 am

One Mile starts at 9:15 am

Awards and Free Lil’ Pardner’s Fun Run starts at about 10:00

BENEFICIARIES

John Wayne Cancer Foundation (JWCF).

KIDS’ AND POST-RACE ACTIVITIES

BodyBasics is hosting a nutrition lecture by Dr. Karen Wolfe on January 21, 2012.

 Register for free by clicking the picture.

Happy New Year!

The BodyBasics Team: Mike Haas, Maureen Raine, Nick McKim, Amelia Olson, Chris Litten, Mike Donelan

November/December, 2011 Volume 7 • Number 6

In This Issue

• Motivation for the Holidays
• The Skinny on Coconuts
• Butternut Squash Soup with Thai Gremolata
• September Client Spotlight ~ Denise Roepke
• October Client Spotlight ~ Judy and Jan
• Winner of our October Referral Reward Challenge
• Farewell to Jenny Kerbs
• Happy Thanksgiving

Motivation for the Holidays

Every year, it seems November comes out of nowhere and before we know it, the holidays are here! As fun and exciting as the holiday season is, it can also be a very hectic, stressful, and anxiety-filled time of year. If you’ve been working hard to keep to a fitness routine and a healthy nutrition plan, you may be feeling anxious about all the disruptions and temptations that are sure to come your way over the next couple of months. You may even be thinking that this year will be different. This year, you will stick to your good habits and not get too far off track.

Stick to our good habits. Why does this task seem so daunting? Why are some people able to stick to them while others really struggle? Through our experience with working in this industry, we have learned that it comes down to three main things: knowing in which ways you are motivated, having the tools you need to stay on track, and the belief that you will succeed.

 Motivation

Motivation is classically defined as the desire to do something. People are motivated in primarily four different ways: intrinsic, extrinsic, positive, and negative. If you are intrinsically motivated it means that you find enjoyment out of doing something; therefore it is something you want to do. Extrinsically motivated people are moved to do something because someone else is pushing them, or they are doing something for an external reward, rather than for their own enjoyment.

Positive and negative motivations actually act as subcategories of intrinsic and external motivations. They refer to the underlying reasons why we do what we do. Positive motivation is moving toward a goal or a positive outcome. Negative motivation is moving away from something you wish to avoid.

Examples of these types of motivations as they pertain to health and fitness are as follows:

Intrinsic motivation – You decide one day that you will wake up early and go for a run because you know it is good for you.

Extrinsic motivation – You don’t really want to wake up early, but you have made a commitment to your Fitness Coach and/or workout partner and you don’t want to let him/her down.

Positive motivation – You exercise and eat well because you know having a fit and healthy body will help you live the more energetic and fulfilling life you desire.

Negative motivation – You exercise and eat well because you know that having a fit and healthy body will help prevent life-threatening diseases such as: cardiovascular disease, hypertension, obesity, diabetes, etc.

Knowing in which ways you are motivated will help you learn more about what really drives you forward. Therefore, you can make it a point to set yourself up for success by have the necessary tools in place to keep you motivated throughout the holidays.

Tools for success

Some say that the intrinsically motivated people who have a positive outlook on their goals are the ones who are the most successful. This, in fact, may be the answer to why some people are able to stick-to-it and keep their healthy habits throughout the holiday season and some are not. The people who are able to stay on track have something we like to call “stick-to-it-tive-ness.” While for some, it is almost intuitive to keep moving forward; they know no other way. For others, “stick-to-it-tive-ness” may be more of a learned skill.

Here are some tools for success that may help you learn this skill:

Set goals

Whether you are motivated intrinsically, extrinsically, or by positve or negative outcomes, it is important that you set goals for yourself going into the holiday season so that you will stick to your healthy habits. In order to achieve goals, you must create action steps toward your goals. As you create these action steps, keep in mind your motivation style and what is going to keep you moving forward toward your goals.

Support your motivation style

If you know you are more extrinsically motivated, then make sure you have all those appointments made with your Fitness Coach or your workout partner. Do your best to continue exercising as you have been by rescheduling sessions if your hectic holiday schedule seems to crowd out your workout times. If you are motivated by positive and/or negative outcomes, then take a moment to visualize yourself on January 1, 2012 when you are about to write those New Year’s Resolutions. Make a list of how you see yourself in your vision (positive and/or negative) post holiday season and use this list to keep you motivated over the next couple of months.

Be realistic

It is important to know yourself and how you are during the holidays. Put away the lofty visions of losing 20 pounds and set realistic goals for the time being. Often times, we encourage our clients to simply maintain their weight during this time of year.

Ask for support and/or accountability.

This year we’ve talked a lot about how we are better together. Goals are more likely to be achieved if a good, solid support system is in place keeping the goal-seeker accountable.

Give yourself a break.

After all, it is the holiday season. Try not to be too hard on yourself. There are going to be temptations left and right and you are not going to want to miss out on certain holiday traditions that help make this time of year special in your heart. Remember the 80/20 rule – if you are doing things right 80% of the time, you can allow yourself room to “fudge” a little (and literally, if you will) the other 20%. If you slip up and fall off course one day, do not give up! All is not lost! Just take one day at a time, remember your goals and your motivation style, and do what is necessary to get back on track.

Do it together!

This season, Body Basics is dedicated to helping you learn the skill of “stick-to-it-tive-ness.” We want to support at a minimum your goal to maintain your weight during the holiday season. We will be sending out daily fitness-related tips beginning the week before Thanksgiving and ending January 2nd, 2012. Our hope is that we can provide you another layer of motivation to insulate you from the temptations that are bound to compete with your own will power.

We will also be providing an extremely motivational presentation by one of our talented clients, Pamela Hale, who has recently published a book called Flying Lessons: An Inspirational Manual for Leading, Living, and Loving. Her book can be found at www.throughadifferentlens.com along with a wonderful video introduction of the book by Pam herself. Stay tuned for a date and time for this presentation.

Believe in yourself

Those who stay with a program are motivated to succeed because they believe that they WILL succeed. There is no other option for them. Those who struggle to stay motivated may be faced with feelings that they will not succeed; therefore, why continue to try? Many of us go into situations feeling like we are going to fail. We may not even realize we have this frame of mind, but if we are really honest with ourselves, we would find that deep down, we do not believe we can really do it. This self-defeating attitude must change if we are to find success with sticking to our healthy habits this holiday season.

During the following months, you may notice the word “Believe” all around you in stores, on television ads, in movies, on the Internet, etc. Use this as a reminder to believe in yourself and that you will succeed. We are all able to succeed in most everything we set out to do. Especially if we know our own motivation style, utilize tools for success, and finally, if we truly believe.

The Skinny on Coconuts – all they’re cracked up to be?

You can always identify the newest nutrition craze by observing what products take up prime location on your grocery store’s shelves. Coconut milk and coconut water have seemed to multiply over the past year, taking up more real estate than they ever have in the past.

It was not long ago that coconuts were deemed one of the fattiest “fruits”* chock-full of saturated fats, something we are all told to avoid for good health. Once known mainly as an ingredient in tropical drinks or special sweet treats, coconut may now be considered a healthy addition to our diets. In fact, coconut water is now being marketed as a superior hydrating beverage, loaded with electrolytes, which makes plain old water pale in comparison to this exotic, refreshing drink.

Are these claims about coconuts all they’re cracked up to be? This article explores the two components of coconuts that have been getting a lot of attention lately: coconut oil and coconut water.

Coconut Oil

The fat in coconut is found in the oils in the meat of the fruit. Over 90% of this fat is saturated. We all know saturated fat is not good for us and should be avoided. However, the saturated fat found in coconuts are primarily medium-chain triglycerides (MCT) and are shorter than the long-chain triglycerides (LCT) found in other fats and oils. These MCTs are digested more easily by the body and may also act differently on the heart. In fact, MCTs are used in infant formulas and supplements provided to nourish some hospital patients. While the LCTs are known to raise cholesterol, studies show that MCTs may raise only the HDL cholesterol (the good cholesterol), resulting in an improved cholesterol ratio of good to bad.

Long-term affects are still to be determined and it is not clear at this time whether the saturated fat in coconuts may be less of a risk factor in heart disease or stroke than other saturated fats. However, long-term proof may lie in the fact that the populations with the highest consumption of coconuts, Pacific Islanders and Asians, have low rates of heart disease. Then again, these populations also consume diets that are primarily plant-based, which are naturally lower in saturated fats. Therefore, further study is needed to determine the true health benefits of coconut oil.

The recommendation of nutritionists is basically the same for most foods that are higher in fat – to consume in moderation. In other words, fat is fat. While certain fats are healthier than others, it is still a good idea to keep overall fat intake to a minimum in our diets (about 30% of our overall caloric intake). So, feel free to indulge with the occasional coconut treat, but we suggest not going out of your way to make it a part of your daily diet. Also, when choosing coconut oil, make sure you select organic or hand-pressed or extra virgin. Other coconut oils are refined and are not as healthy. In addition, beware of packaged partially hydrogenated coconut oils that contain trans fats.

Coconut Water

Coconut water is distinctly different than coconut milk. Coconut milk is made by blending the meat with hot water. The coconut water is contained in the middle of the coconut and can be extracted by piercing a hole in the coconut and letting the water drain out (or by simply sticking a straw in the hole and sipping it up). It is tasty and refreshing and boasts high amounts of electrolytes, making it “nature’s sports drink.”

Does this mean coconut water is better than the leading sports drinks on the market, like Gatorade? Not necessarily. When compared side-by-side, the calories and sugar content are similar, but coconut water has significantly more potassium (about 61 mg per serving to Gatorade’s 3.75 mg), while Gatorade has more sodium (about 13.75 mg per serving to coconut water’s 5.45 mg). Sports Nutritionist, Nancy Clark, advises athletes to not be too quick to switch to coconut water. If you are a heavy sweater, sodium is more what your body needs, so it does not make sense to drink coconut water over Gatorade.

Also, be aware that coconut is more expensive that the average sports drink. Much of this is due to the fact that it is a fairly “new” product and, in short, a marketer’s dream. Most average exercisers will hydrate just fine with plain, simple water. In other words, choose coconut water because you enjoy it.

Bottom Line

Coconuts are fun and exotic! Because they were once thought of as contraband in a healthy diet and are now claiming to be good for us, this is exciting news! Coconuts are proving to be the newest trend in nutrition that has come and will likely soon go. While coconuts certainly have health benefits, it is uncertain whether they can be considered “healthy.” Until more research is done, it is best to use coconuts – the meat, the milk, and even the water, in moderation. While the water itself has health benefits, it may be no healthier than sprinkling a bit of salt into your post-workout beverage along with eating a banana!

*A coconut is technically called a drupe. Its characteristics are close to that of a fruit, so we will be referring to coconuts as fruits in this article.

Resources:

health.usnews.com/health-news/diet-fitness/heart/articles/2009/08/10/do-coconut-oil-and-coconut-water-provide-health-benefits?PageNr=1

Butternut Squash Soup with Thai Gremolata

From Better Homes and Gardens

http://www.bhg.com/recipe/soups/butternut-squash-soup-with-thai-gremolata/

This is a delicious soup and perfect for Fall! Enjoy the rich, flavorful coconut milk that makes for a perfect addition to this dish!

Ingredients

•  2 pounds butternut squash, peeled and cut into 1-inch pieces
•  2 cups chicken broth
•  1 14 ounce can unsweetened coconut milk (preferably light coconut milk)
•  1/4 cup finely chopped onion
•  1 tablespoon packed brown sugar
•  1 tablespoon fish sauce or soy sauce
•  1/2 – 1 teaspoon Asian chili sauce (Sriracha) sauce or crushed red pepper
•  2 tablespoons lime juice
•  1 Thai Gremolata (see recipe below)

Directions

1. In a 3-1/2- or 4-quart slow cooker stir together squash, broth, coconut milk, onion, brown sugar, fish sauce, and Asian chili sauce.
2. Cover and cook on low for 4 to 5 hours or on high for 2 to 2-1/2 hours.
3. Use an immersion blender to carefully blend soup until completely smooth. (Or, transfer the mixture in batches to a food processor or blender; or use a potato masher to mash mixture nearly smooth.) Stir in lime juice. Ladle into bowls and top with Thai Gremolata. If desired, serve with lime wedges.

Thai Gremolata

Ingredients

• 1/2 cup chopped fresh basil or cilantro
• 1/2 cup chopped peanuts
• 1 tablespoon finely shredded lime peel

Directions

1. In a small bowl stir together basil or cilantro, peanuts, and shredded lime peel.

Nutrition facts (Butternut Squash Soup with Thai Gremolata)

Servings Per Recipe 4 Calories189, Protein(gm)5, Carbohydrate(gm)24, Fat, total(gm)10, Cholesterol(mg)1, Saturated fat(gm)3, Monosaturated fat(gm)3, Polyunsaturated fat(gm)2, Dietary Fiber, total(gm)4, Sugar, total(gm)6, Vitamin A(IU)133, Vitamin C(mg)30, Thiamin(mg)0, Riboflavin(mg)0, Niacin(mg)4, Pyridoxine (Vit. B6)(mg)0, Folate(µg)56, Sodium(mg)581, Potassium(mg)567, Calcium(DV %)81, Iron(DV %)2, Percent

Daily Values are based on a 2,000 calorie diet

Client Spotlight

Denise Roepke ~ September

Denise is very commited to working out in the group classes three times a week. she never misses a class, realizing how important consistency is to health and fitness. She is working very hard to change her lifestyle and lose weight. She even comes in on days in between classes to do more cardiovascular exercise. Denise has lost over twenty pounds to date. We applaud her dedication!

Judy and Jan ~ October

Judy has been working with her trainer Nick since they met at a BodyBasics open house last March. She came seeking direction to improve her bone density and body awareness. As a newbie to exercise, Judy also valued an environment where she could learn how to weight train safely. Judy has definitely become more body aware and in pursuit of her bone building goal, has increased her lean muscle mass by five pounds. After working one on one with Nick twice a week for several weeks, she felt compelled to bring her friend Jan along.

Jan had been diagnosed with a low back condition that had sidelined her for several years. She accepted Jan’s invitation and has been training with Nick too. Jan has increased her core strength enough to start traveling again. She is off the sideline and the two of them continue to improve their posture and their overall knowledge of exercise.

 Congratulations Vicki!

Vicki is the winner of our October Referral Reward Challenge. She referred her friend, Mary, for a free session at BodyBasics and Vicki won the grand prize drawing for a weekend at Ventana Canyon. Mary has stayed on to train with Mike Haas so it was a real win-win situation for all. Thank you to all of our clients who showed great confidence in us by referring your friends and loved ones!

 Signing Off

It is with bittersweet emotions that I announce this will be my final issue as Editor in Chief of The Pulse. I have truly enjoyed the last seven years of bringing you, the family and friends of BodyBasics, articles on the latest fitness and nutrition trends. I remember writing the very first issue, November/December 2004, which announced the opening of the brand-new BodyBasics studio at our Oracle and Ina location! Back then, we called the newsletter The BodyBasics Gazette at the suggestion of our beloved French co-worker, Cecile. The three of us had a great time getting BodyBasics off to its start, only dreaming of what it could be in the future. It is apparent that Chris’s dream continues to unfold in ways even he never imagined! These are such exciting times for everyone involved with BodyBasics!

When I moved from Arizona to Texas in 2008, I kept my position as the editor of The Pulse and brought you four more years of up-to-date articles on health and fitness. Now, as BodyBasics continues to make positive and exciting changes, and I get ready to move with my family once again (summer of 2012 – destination unknown at this time), we have come to the mutual agreement to part ways. The Pulse promises to live up to the legacy we have all built together by bringing you current, informative, and applicable articles to take with you as you work toward your health and fitness goals. I leave it in good hands and I am honored to have served you for the past seven years.

Thank you Chris, and the rest of the BodyBasics family, for allowing me to be a part of your journey.

Signing off,

Jenny Kerbs
Editor in Chief, The Pulse

Happy Thanksgiving!

The BodyBasics Team: Mike Haas, Maureen Raine, Nick McKim, Amelia Olson, Chris Litten, Mike Donelan

September/October, 2011 Volume 7, Number 5

In This Issue

• Take Action Against Bone Loss
• The BEST Combination for Bone-Loss Prevention
• Client Spotlight for July – Judy Krautter
• Client Spotlight for August – Virginia Moyer
• Calcium for Bone Health
• Healthy Recipe: Creamed Kale with Mushrooms
• Our Mission

Take Action Against Bone Loss!!!

Come out and try the newest small
group class at BodyBasics.

Be Educated, Motivated, and Inspired by Nick McKim and others in a safe environment to take a stand against bone loss.

Choose 1 of the 2 FREE Trial Classes to take place Saturday September 17, at 11am and 1pm

Please Call 520-396-8205 for more information and to reserve your space. Class size will be limited to 6 participants.

The BEST Combination for Bone-loss Prevention

Osteoporosis is a serious health issue in the United States. With more than 25 million people affected, 80% of those are women. A woman’s bone mass reaches its peak in her 20s. As she ages, she will begin to lose bone over the years with the onset of menopause accelerating the process. The good news is that by establishing an exercise program designed to improve muscle mass, women (and men) can slow down bone loss reducing the risk for osteopenia and osteoporosis.

Often times, when a doctor prescribes physical activity, walking is the main exercise mentioned. Strength training or resistance training can be overlooked. Walking is a great exercise because it is easy to do and for the most part, everyone can do it. However, in the case of osteoporosis prevention, resistance training is a very valuable component. In other words, strength training and osteoporosis prevention are better together.

The BEST Study

In 1995, the University of Arizona conducted a study called the BEST study. BEST stands for Bone, Estrogen, and Strength Training. The purpose of this study was to determine how strength training exercise can affect bone density in two groups of women: those who were on hormone therapy and those who were not, as well as those who also exercised and those who did not.

The study followed 266 Tucson-area women between the ages of 45-65 and who were 3-10 years postmenopausal. These women were sedentary, non-smokers, and had no history of bone fractures or osteoporosis. Approximately half of these women were on hormone replacement therapy and half were not. They were randomly broken up into two groups, one that performed regular exercise and one that did no exercise (the control group). Both groups were given a supplement of 800mg of calcium daily.

The Exercisers

The women in the exercise group attended training sessions three days a week, on non-consecutive days under the supervision of a fitness trainer. Each exercise session lasted 60 minutes and included stretching, balance, weight-bearing activities (i.e. steps or treadmill walking with weighted vests), and weight lifting. Every exercise performed was monitored and progress was recorded. The six main strength training exercises the study focused on were:

1. Seated Leg Press
2. Seated Row
3. Back Extension
4. Lat Pulldown
5. One-arm Military Press
6. Wall Squat, progression to the Smith squat

These exercises were chosen to specifically develop the muscle groups of the hips and back to help promote healthy posture and spinal support.

The exercise group completed two sets of six to eight repetitions at 70% (twice a week) and 80% (once a week) of their one repetition maximum (1-RM). These 1-RMs were recalculated every six-weeks to maintain intensity and adjust weight load as necessary.

Results

After 12 months, the BEST researchers concluded that strength training exercises combined with calcium supplements significantly improved bone mineral density in postmenopausal women regardless of their hormone replacement therapy status. After four-years, the data also shows that the women who continued with 800mg of calcium daily experienced greater improvement than those who consumed less calcium. Likewise, those women who exercised more frequently and consistently also showed greater improvement in bone mineral density than those who exercised less frequently. It was noted that for both the hip joint and the lumbar spine (lower back), the women who consistently lifted more weight over four years had a significantly more positive change in bone mineral density.

The important thing to note, is that the exercise and calcium supplement facilitated positive change in the women’s bone mineral density, whether they were taking hormones or not. However, muscle strength improved by 28% – 67% in women who exercised and were on hormone-replacement therapy and 25% – 75% in women who exercised without taking the hormones. These results show that while hormone replacement therapy may improve strength and bone density, exercise and adequate amounts of calcium also show significant improvement, with or without the hormones.

Consistency is Key

In order to receive data over four years, a good number of the subjects needed to stay consistent with their exercise programs. The BEST study created support programs to keep participants motivated and therefore promote high levels of retention. The support programs created fun, social environments and challenged the participants to improve their daily exercise performance. These programs included: workshops, monthly newsletters, Personal Best testing every two months, goal setting, personal contracts, motivational meals, and two major promotional events held each year at exercise facilities or community parks.

The BEST Combination for Better Health

BEST researchers found that those who performed resistance training exercises two times a week or more maintained or improved bone density. The subjects that were studied for four years helped the researchers come to the conclusion that calcium intake, exercise, and hormone therapy were all factors that improved bone mineral density.

The BEST program was designed for osteoporosis prevention and not for those individuals who already have osteoporosis. Over the years, the subjects who stayed on the program reported strong social benefits along with the physical improvements. The program is deemed very valuable to these women and they consider it a “confidence builder” for life. Many of the participants who have continued on this program have been consistently exercising now for over 10 years and are 70 years of age or older. Testimonies from these women reveal they believe they are emotionally and mentally more resilient to handle whatever life circumstance comes their way. They feel the exercise program has dramatically enriched their lives and given them back their zest for life!

The BEST study proves just how valuable strength training is in preventing a serious disease that affects so many women in our country today. In fact, while strength training, calcium supplements, and hormone replacement therapy can individually benefit bone health, this study clearly shows that they are definitely better together! So, go out and do your best in making your body strong to fend off osteoporosis!

Resource:

Metcalfe, Lauve, M.S., FAWHP. WOMEN’S HEALTH: The BEST Strength Training Program for Osteoporosis Prevention. ACSM’s Certified News – October-December 2010. Volume 20:4. P. 7 – 11.

Client Spotlight for July, 2011

Judy Krautter

Judy Krautter started training with Maureen almost exactly a year ago. Judy has worked hard to strengthen her shoulder and for the first time is pain free in that area. Her core stability and posture have dramatically improved as well. Along the way, she has steadily increased strength and stamina too. Judy is doing things that a short while ago she thought were impossible, most notably, jumping up onto an 8 inch box! She brings her fun and adventurous personality to each work out and is excited to see just how strong she will become. We all look forward to finding out what she is capable of. Congratulations on your accomplishments.

Client Spotlight for August, 2011

Virginia Moyer

Virginia Moyer attends the 6am small group class 3 times a week almost without fail. She knows that one of the keys to being fit is to be consistent with her workouts. About the only time we don’t get to see Virginia’s awesome push-ups is when she’s off traveling with her husband in their camper. Outside of the studio, she also plays the viola with the Southern Arizona Symphony Orchestra. What we most appreciate about Virginia is her kind and cheerful personality. She’s always quick with a “good morning” even at such an early hour. As an experienced 6am’er, she helps us welcome newer class members with a smile and friendly encouragement. Virginia, you get us all off to a good start each day you’re with us.

Calcium for Bone Health

In the main article of this issue of The Pulse, we learned about the importance exercise has in improving bone health. The article also shows that adequate intake of calcium can prove to have positive results on our bones as well. Data from the BEST Study showed that over four years, the women who supplemented with 800mg of calcium and exercised had greater improvements in bone mineral density than those women who consume less calcium. What exactly does calcium do in our bodies? How much calcium do we need? What is the best way to get it on a daily basis? Read on to get the facts about calcium and how it can affect your health!

What does calcium do for our bodies?

Calcium is the most abundant mineral in the body and is required for vascular contraction and vasodilation, muscle function, nerve transmission, etc. However, less than 1% of the body’s calcium is used for these purposes. The other 99% is stored in the bones and teeth and provide structure and strength to these areas. Our bones are on a continuous cycle of absorbing and depositing calcium into new bone. This give-and-take cycle changes with age. As the bones are forming in growing children and adolescents, the bone formation exceeds resorption (the destruction of bones or tooth dentin). In early and middle adulthood, these processes are fairly equal. As our bodies age, and especially in postmenopausal women, the bone breakdown exceeds bone formation. It is this loss of bone that increases our risk for osteoporosis.

How much calcium do we need?

The recommended daily amount of calcium differs by gender and age and whether a woman is pregnant or lactating.

*Adequate Intake (AI) – these numbers are given when evidence is insufficient to develop and RDA, but to ensure adequate nutrition intake.

What are the best ways to get enough calcium into our daily diets?

Natural food sources such as milk, yogurt, and cheese are rich in calcium. Some of the nondairy sources of calcium include: kale, broccoli, and Chinese cabbage. Spinach, surprisingly, provides some calcium, but the body does not absorb it very well. Does this mean Popeye didn’t get his muscles from the spinach alone?? Grains may also provide a solid amount of calcium in the average diet. Grains themselves have a smaller amount of calcium, but because they are eaten in higher quantities, more calcium is then consumed. These days, there are many foods that are fortified with calcium including: fruit juices, soy or nut milks, tofu, and cereals.

Food is the superior method in consuming vitamins and minerals over a supplement. However, meeting the recommended amount of calcium can be difficult on a daily basis. This is especially challenging for those who are unable, or who choose to omit or limit dairy in their diets. Calcium deficiency is not usually noticed in the short term, but over time, inadequate calcium intake can cause osteopenia and eventually, osteoporosis. Therefore, a calcium supplement may be necessary to meet the recommended guidelines.

Resources:

National Institute of Health

Healthy Recipe

Creamed Kale with Mushrooms

Recipe by Rachael Ray

Enjoy this calcium-packed yummy side dish! For a healthier version, substitute half and half or milk (low-fat or non-fat) for the cream.

Ingredients

• 1 1/4 pounds mixed mushrooms, such as shitake, porcini, crimini, wiped clean
• 1/4 cup extra virgin olive oil (EVOO)
• 3-4 large cloves garlic, thinly sliced or finely chopped
• 2 tablespoons fresh thyme, chopped
• 2 tablespoons fresh sage leaves, very thinly sliced
• 1-2 bundles kale, washed, stripped and shredded or chopped (about 4-5 cups raw)
• Salt and freshly ground black pepper
• Freshly grated nutmeg
• About 1/2 cup Marsala wine
• About 1/2-2/3 cup cream (or substitute half and half or milk)
• Freshly grated pecorino cheese

Serves 4

Directions:

Stem and slice or coarsely chop the mushroom blend. Heat the EVOO, four turns of the pan, over medium-high heat. Add the mushrooms to the pan and brown for 10 minutes, then add in the garlic, thyme, and sage. Stir for 2-3 minutes, then add the kale and cook until just wilted. Season with salt, pepper and a few grates of nutmeg. Stir for a few minutes more, then add in the Marsala and reduce the liquid by half, cook another minute or two. Add the cream to the mushrooms in the pan and reduce heat.  Let the flavors combine a few minutes until cream thickens. Serve the mushroom dish garnished with a few grates of cheese.

Each serving of this side dish will give you around 150mg of calcium (not including the calcium in the cheese sprinkled on top)! Happy healthy eating!

Our Mission:

To empower you to realize your innate abilities by providing an environment that nurtures, educates, and inspires.

Keep up the great work!

Chris, Mike H, Maureen, Mike D., Jenny, Nick, and Amelia

July/August, 2011 • Volume 7, Number 4

In This Issue

• Better Together: Upper and Lower Body Exercises
• Nutrition Corner: Nutrition Combinations that Maximize Health
• Healthy Recipe: Ginger – Garlic Fish in Parchment
• Client of the Month: May ~ Dennis Ritchie
• Client of the Month: June ~ Kaylee Roberts
• Our Mission

We’re Better Together – Upper and Lower Body Exercises

As fitness professionals, we are frequently asked what exercises are best to do together to get the most benefit. Upper body only or lower body only? Some upper, then lower, or lower, then upper? There are many answers to this question and of course, the answer will totally depend on individual and specific goals. However, for most of us who are looking to be strong, healthy, lean and fit, the answer is not as complicated as you might think.

Old School vs. Now

Older schools of thought designed workouts to isolate specific muscle groups on certain days. For example, you might have come across programs that worked chest and triceps one day, back and biceps the next day, legs on another day and shoulders, abs, and back on another day. Much of this design is based on bodybuilding type programs where the focus is on overloading a specific muscle group for maximum growth. Because the majority of our clients are not looking to become bodybuilders, we encourage another type of training that works the body as a whole. You might hear us call this type of training Functional Training. Functional Training incorporates upper and lower body exercises, often times at the same time, making the exercises better together.

Functional Training

Functional Training (FT) focuses on working the body as one unit, performing controlled and intentional exercises using mostly free weights, cables, medicine balls, balance equipment, body weight, etc. The idea is to train our bodies in ways that mimic the stresses life puts on us. This training enables us to be strong in order to perform our daily activities to the best of our ability and prevent injury.

Most FT exercises will work the upper and lower body together, therefore working the body as a whole. When combined, these exercises take on a new intensity, strengthening the body in ways that performing them singly cannot.

For example, a squat is an incredibly effective exercise for strengthening many muscles mainly in the lower part of the body. To perform a proper squat, however, one must have a certain level of strength in the core, as well. Because the squat is thought of as being a lower body exercise, the core is often forgotten, therefore leading to improper form and potential injury. However, if the squat is combined with an upper body exercise, such as a cable row, it is nearly impossible to forget about the core. If you did, you would most likely fly forward into the cable ensuring that you would never forget your core again! So, while the squat is a great exercise on its own, it may very well be better for overall conditioning when paired with an upper body exercise.

Another example of an exercise that works the upper and lower body together, helping you get more bang for you buck, is a dumbbell chest press performed on a physioball. The chest press while lying on a bench, in itself, is a good exercise for strengthening the chest, shoulders, and triceps. But, when you roll out on a ball and use it in replace of the bench, you also incorporate your core and your lower body, mainly your glutes, quads, and hamstrings along with your chest, shoulders and triceps. Overall, this is an excellent exercise that works both upper and lower bodies together.

FT and the Aging Body

Functional Training is key in keeping the body healthy through the years. Much of the motivation for working out for younger generations revolves around looking good and being in tip-top shape for sport performance. As we age, our priorities change and overall health and quality of life become more important. FT provides the necessary training that will help keep the body going strong, allowing us to actively participate in daily life activities that make our hearts happy and healthy.

Better Together

So, to answer the common question on what exercises are best to do together for maximum benefit, we like to say, all of them. Combining exercises that focus on the lower body with exercises for the upper body will train the body as a whole, making it more ready and able to face whatever life holds. When overall conditioning, high levels of fitness, and the ability to get through a busy day of activity are the goals, we firmly believe that certain exercises are better when done together.

However, if you insist on doing your biceps curls on their own, at least stand on one leg, or with one foot in front of the other in a straight line, or even on a balance disc or BOSU. Doing this will isolate your biceps, but will also work your core and hips and therefore, your balance. That way, the next time you are reaching low in the milk cooler to grab your gallon of milk and you happen to slip on that broken egg that has yet to be cleaned up, you will handle the situation like a trained pro!

Nutrition Corner: Nutrition Combinations that Maximize Health

We all know that fruits and vegetables, whole grains, low-fat dairy, legumes, and lean meats all contribute to a healthy diet. But, did you know that you may be able to maximize how your body absorbs these nutrients by eating some of these healthy foods together?

Digestion can be a tedious process on the foods that we eat, breaking down the nutrients into a form that bodies can absorb properly. Some of these nutrients have a better chance of surviving the digestive process if consumed alongside other nutrients, therefore boosting the absorption of the body. This concept is called “Food Synergy.” More about food synergy can be found in an article written by David R Jacobs at Food Synergy.

Nutrition author and founder and CEO of Behindtheburner.com, Divya Gugnani, lists “10 Power Food Combos” that are based on Mr. Jacobs’s research regarding food synergy.

Here are the 10 Power Food Combos complete with ways to incorporate them into your daily diet.

1. Oatmeal and Orange Juice Start your day with a nutrient-packed breakfast. Chock full of fiber and cholesterol-lowering compounds, oatmeal is the true “breakfast of champions.” Adding orange juice has shown to provide better benefits in cleaning out arteries therefore, lowering cholesterol. Phenols, organic compounds found in both oatmeal and orange juice, are found to work better when these two foods are consumed together than on their own.
2. Blueberries and Grapes Need a morning snack? Add some blueberries and grapes to your low-fat yogurt for an awesome pick me up complete with a hefty dose of antioxidants. These fruits have been proven to have a greater antioxidant response in the body when eaten together then when consumed individually. Topping a lean protein food, like yogurt, with this fruit combo is sure to give you the energy you need to make it through a busy morning!
3. Garlic and fish Flavor-wise, this combination is hard to beat! Fish is a wonderful lunch or dinner option when looking to keep your stomach from feeling too heavy or full. Combine heart-healthy and cholesterol-lowering fish oils with the strong beneficial heart components that garlic yields, and you have a rock star pairing that actually works as an anti-inflammatory agent. Now, that is sure to make your heart happy.
4. Tomatoes and olive oil There are many reasons why those who eat a Mediterranean diet have lower reports of heart-related deaths. Tomatoes and olive oil may be one of them. Rich in the antioxidant, lycopene, tomatoes boast reduced risk of cardiovascular disease and warding off some cancers. Lycopene is fat-soluble, meaning it is a nutrient that is absorbed in fat. Combining lycopene with a healthy, unsaturated oil, such a olive oil, will boost the absorption rate in our bodies. Tomatoes make a great addition to a salad, complete with olive oil vinaigrette, to go along side your fish and garlic dish (see above) for a healthy, nutrient-dense lunch.
5. Nuts & Seeds and Dried Fruit Ready for that mid-day pick-me-up? Stay away from the caffeinated beverages, and grab a yummy snack consisting of nuts and seeds with dried fruit. The nuts and seeds are a good source of protein and the dried fruit (no sugar added) provides loads of vitamins and nutrients. Together, they create a perfect combination snack that’s sure to keep you going through, what can be, the one of the sleepiest times of your day.
6. Red wine, or Dark Chocolate and Apples If you have had a long day and need to unwind a bit, this little treat is just the answer! Red wine continues to be praised for its health benefits because it contains flavoniods, which are heart healthy, plant-based compounds that can lower cholesterol by helping to keep arteries clean. If red wine is not your thing, try some dark chocolate. Dark chocolate is packed full of flavoniods and a little bit will go a long way. And we all know what an apple a day can do for us due to the high levels of anti-inflammatory components. Together, the red wine or dark chocolate along with the apples help prevent blood clots and keeps your heart strong!
7. Beef (protein) and carrots & Dinner is here and you are ready for a nice, tasty, hearty meal that is good for your health, too. Carrots contain loads of vitamin A, an essential nutrient in immune function. Viatmin A is best absorbed by the body when eaten along with protein. Zinc is a mineral that is prominent in beef and is very effective in boosting your immune system. This powerhouse combination helps keep you healthy by preventing the weakening of your immune system. Not a fan of beef? Any protein will help the absorption of vitamin A, and a sprinkle of toasted wheat germ will provide you a nice dose of zinc.
8. Beef and Rosemary If you are a fan of beef or any other red meat, make it a habit to season the meat with rosemary. This delicious combination can help decrease the negative health effects that can come from consuming red meat. Rosemary is loaded with antioxidants that will help “clean-up” the free-radicals that can be released through digestion of the meat. Free-radicals have been shown to cause signs of aging and may even lead to some cancers.
9. Spinach and Beets Raw spinach, in itself, is a wonderful choice for a salad because it is full of key vitamins and minerals that help make for a healthy body. But, we can all gain even more nutritional bang for our buck if we simply add some vitamin C. The iron from the spinach that is absorbed in the intestines is greatly increased when combined with vitamin C. So, add some colorful beets to your salad, or some mandarin oranges will do the trick, too.
10. Green tea and lemon Tea (caffeine free) is a great way to ease into the evening, calming your body before bed. Green tea is one of the best beverages to drink for health benefits. It is loaded with antioxidants and has been said to help increase your metabolism. Add a squeeze of lemon and you have bumped up the absorption rate of these antioxidants by almost 13 times! Now, that’s a way to end your day!

Resources: http://www.thedailybeast.com/articles/2010/03/18/10-power-food-combos.html http://www.ajcn.org/content/89/5/1543S.full

Healthy Recipe: Ginger – Garlic Fish in Parchment

Recipe is by Rachael Ray and taken from The Food Network website.

This recipe is to help you get at least one of the power combinations listed in the nutrition article above – garlic and fish!

Note: You may substitute the sea bass for your favorite fish and still get great results. Salmon, tilapia, Mahi Mahi would all work well! Also, if it is a beautiful summer night and you’re in the mood for cooking outside, sub heavy-duty foil for the parchment paper and cook these packets on the grill! As Rachael would say, “Yum-O!”

Ingredients

• Parchment paper
• 4 (6 to 7-ounce) portions sea bass
• Salt and freshly ground black pepper
• 1 bunch scallions, cut into 3-inch pieces on an angle
• 1/2 pound shiitake mushrooms, stemmed and sliced
• 3 to 4-inch knob ginger, peeled and thinly sliced
• 4 large cloves garlic, peeled and thinly sliced
• 3 tablespoons honey
• 2 tablespoons rice wine vinegar
• 3 tablespoons tamari sauce

Directions

Preheat oven to 375 degrees F.

Rip off 4 pieces of parchment to form packets each about 12-inches long. Season fish with salt and pepper. Place a piece of parchment in a shallow dish then in the center of the paper stack 1/4 of the scallions and shiitakes, layer with slices of ginger and garlic and top with fish. Combine the honey, vinegar and tamari and pour 1/4 of the sauce over fish. Fold over the top of the parchment then roll the sides in to form a sealed pouch. Repeat with remaining parchment and ingredients. Arrange the pouches on a baking sheet and roast in hot oven 12 to 14 minutes

May Client Spotlight on ~ Dennis Ritchie

A picture is worth a thousand words. Let us supply just a few as to why we choose to shine the spotlight on Dennis Ritchie this month. As you can see by his smile he is a very good sport. Dennis is a well loved addition to whatever group class he participates in. What may be less apparent is the courage displayed by his attempt to use the bosu. He had the choice of using the more familiar disks nearby but instead Dennis chose to challenge himself as he does every day. Dennis has struggled with his balance for quite some time but continues to make great progress in this and other areas of his fitness. His fellow classmates have noticed and remarked on his impressive gains. Dennis is a teacher at La Cima Middle School and has been working out with us at BodyBasics since 2008.

Congratulations! Chris, Mike D., Mike H., Maureen, Nick, & Amelia

June Client Spotlight on ~ Kaylee Roberts

When Kaylee Roberts started working out with us, one of her chief goals was to regain her balance. As you can see by the picture, Kaylee has done that! Kaylee also wanted to improve her strength so that she could do her everyday activities with more confidence. She reports that everything is easier now that she is stronger and more coordinated. With hard work and focused determination Kaylee has accomplished so much and is continuing to show improvement every day.

Kaylee, you are a joy to work with.

Chris, Mike D., Mike H., Maureen, Nick, and Amelia

Our Mission

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, Mike H., Maureen, Mike D., Nick, Jenny, and Amelia

May/June, 2011 • Volume 7, Number 3

In This Issue

• Better Together – Cardio and Weight Training
• A Tribute to a Wonderful Life
• Nutrition Corner: How Much Do You Know about Omega-3 Fatty Acids?
• Healthy Recipe: Honey-Nut Crusted Salmon
• Client of the Month – March – Diana DeHaven
• Client of the Month – April – Doug Brozovsky and Pam Hyde
• Susan G. Komen Race for the Cure
• Our Mission

We’re Better Together – Cardio and Weight Training

As a new mom, I am involved in a “baby play group” along with other mothers with babies the same age. Most of our babies are around 6 months old, so the topic of losing the extra “baby weight” comes up quite often. Each week, I hear about the newest diet that is being passed around the group in hopes that maybe this will be the key to dropping pounds. A few of the ladies have started training with personal trainers a couple times a week. Recently, one of the ladies said she is about to stop going to her trainer and just focus on cardio because she needs to get the weight off and she feels cardio is the way to go. Then, she looks at me. Apparently, my expression gave away my thoughts. She said, “You don’t agree, do you?” It was at that moment, I realized how perfectly this subject would fit into this year’s “We’re Better Together” newsletter theme.

We’re Better Together – Cardiovascular Exercise and Strength Training

When we think weight loss, we think caloric expenditure, or burning calories. Although our bodies are always burning calories, we know that we will burn more if our heart rates are elevated then we do while we are at rest. We also know, that in most cases, we are able to keep our heart rates consistently higher while doing cardiovascular exercise than we do during strength training. It is this thinking that has led so many people to believe that cardiovascular exercise is the key to losing weight.

So, when my mommy-friend at the playgroup asked me whether I think she would be better off using the 40 minutes she has available during the day to do cardiovascular exercise or to continue with her personal trainer doing strength training, I answered carefully.

The truth is, anyone can do as much of either type of exercise, cardiovascular and/or strength training, and not lose any weight if their nutrition is not in check. Nutrition is a key component in any weight loss program and it is necessary to consume the right types of foods in order to get the best results from any type of exercise.* But, that is going to have to be a discussion for another playgroup date.

*See the March/April 2011 issue of The Pulse for the “We’re Better Together” article on exercise and nutrition.

Cardio burns more calories right?

For most people, if the calories burned were counted during a 30-minute intense cardiovascular session on the treadmill or elliptical, for example, the total would likely be higher than a 30-minute strength training session. We tend to burn less calories during strength training due to the fact that in order to achieve adequate muscle build, it is important to keep a controlled pace for each repetition as well as to rest in-between sets. Depending on an individual’s fitness level, the heart rate will usually drop from a higher intensity level (i.e. the maximum calorie burning range) to a lower intensity level, therefore burning less calories overall (when compared to high-intensity cardio exercise for the same amount of time).

However, if you want achieve maximum caloric expenditure during exercise and long after your exercise session, strength training is what you need.

Body composition must change

When we set out to lose weight, we are looking to change our bodies. Most often, it is because we feel we are carrying too much fat and not enough muscle. Unfortunately, cutting way back on calories (the way we’ve been doing it for years) not only leads to feelings of starvation and deprivation, but it also contributes to the loss of lean body mass (muscle), which is the exact opposite of what we set out to do in the first place!

The age-old equation, “Calories in must be less than the calories out to achieve weight loss” is still accurate. However, we must be smart on just how we get those calories out if we are to be successful in changing our body composition for the better. To gain lean body mass, a strength training routine must be added into your exercise program.

Why strength training?

Strength training is important because it helps us build muscle and that muscle will help us burn more fat. Simple proof of this fact is shown when a male and a female start a diet/exercise program together. If each is doing the same exact thing, the male will most likely lose more weight more quickly than the female. This is because men genetically have more muscle than women.

Recent studies have shifted the focus from thinking cardiovascular exercise is the key to burning fat, to further understanding the role that strength training plays in fat loss. One particular study showed that participants who had their meals measured each day and performed no exercise other than a strength training program three times a week for 12 weeks were able to increase their muscle mass by three pounds. That three pounds increased their resting metabolic rate (the rate at which our bodies burn calories at rest) by 7%, which resulted in the subjects burning an approximate 100 additional calories a day.

Burning more calories while resting? Sounds too good to be true. But, it is true! While cardiovascular exercise can maximize the amount of calories burned in a specific timeframe, regular strength training can result in an increase of lean body mass, which helps burn more calories throughout your day, even at rest!

Better Together

To achieve optimal health and the fit physique we all desire, remember that cardiovascular exercise AND strength training are better together.

A good goal is to include a strength training routine into your exercise program consisting of 2-3 sets of at least 8-10 exercises, at a minimum of two days a week. Depending on your specific goals, your cardiovascular exercise prescription may range from 20-60 minute sessions, 3-5 days a week. Be sure to consult your BodyBasics Fitness Coach for a personalized strength training and cardiovascular exercise program individually designed for your needs and goals.

Want the most bang for your buck? Consider a high-intensity circuit training program. Circuit training is great because it is all about effective strength training exercises performed at a pace that keeps your heart pumping, giving you the benefits of cardiovascular exercise as well.

Check out the many different circuit training small groups BodyBasics has to offer!

The take home message is that both cardiovascular exercise and strength training are important elements in achieving optimal weight loss. While one seems to burn more calories in a shorter amount of time (provided the HR is elevated enough), the other is necessary to facilitate a change in body composition. Remember, the more muscle you have, the more efficient your body is at burning calories throughout your whole day, while your exercising and at rest.

And once again, while cardiovascular exercise and strength training may be better together, all the exercise in the world is not nearly as powerful alone as it is when combined with a healthy diet, whatever your weight or fitness goals may be. But, as I mentioned at the beginning of this article, that was going to have to be a conversation for another playgroup. For you, however, please refer to the March/April 2011 issue of The Pulse for more details on how fitness and nutrition are better together.

We’re Better Together Goals for May and June:

• Incorporate a strength training program into your exercise regimen at least two times a week
• Perform cardiovascular exercise 2-5 days a week for 20-60 minutes each session. Seek guidance from your Fitness Coach for heart rate ranges and other weekly goals.
• If you haven’t already tried a circuit-training group, be sure to attend at least one over the next two months. You’ll be surprised at how fun combining cardio and strength training can be! Refer to the left hand column of this newsletter for group training days and times. See you soon!

Resources:

Westcott, Wayne, Ph.D. “Effects of Strength Training on Resting Energy Expenditure.” American College of Sports Medicine’s Certified News, January-March 2010, Vol. 20; Issue 1. p. 10-11.

Patti Wylie

A Tribute to a Wonderful Life

“Become the most positive and enthusiastic person you know!”

That says it all! Those words are the words Patti Wylie lived by each and every day of her life. Despite on-going and life-long health obstacles, Patti was always upbeat, cheerful, and full of passion for life.

Patti started training with Chris in 2000 during his Gold’s Gym days. She faithfully followed him to Oasis Health Club (now closed) and then to the original location of BodyBasics in 2004. There, she instantly became a beloved client and friend to all the BodyBasics’ coaches and fellow clients. Patti was always eager to train in the various groups we offered, including the bright and early 6am “Wake-up Call,” the 7am “Fresh Start,” and the noon “PowerLunch.” She also spent time one-on-one with our Fitness Coaches because she enjoyed gaining new knowledge and experiencing the different perspectives from each of us. Full of encouragement, Patti expected the best out of herself, as well as others. Her positivity and determination helped those around her recognize their own potential.

We could always count on Patti to be there for every event held by BodyBasics. From focus groups and nutrition seminars to the Race for the Cure and anniversary picnics, Patti consistently gave us her love and support. As one of the most thoughtful people we have ever known, she NEVER forgot a birthday! And she was never quiet when it came to birthdays because she believed they are a cause for celebration! Patti celebrated life and she did so with gusto!

It is hard to believe Patti Wylie will never walk through the doors to BodyBasics again. But, she is not gone. No, far from it, in fact. Her presence is still so strong in those who knew and loved her. Patti made such an impression on everyone she came in contact with and we are all better people for knowing her. She helped make BodyBasics what it is today simply by being Patti.

Patti on vacation in Rio, August 2008

Patti loved wearing her BodyBasics shirts on vacation!

Thank you Patti. Thank you for your life, your love, and your legacy. We will miss you so very much. But, we can picture you now, looking down at us, smiling as you skip along your very own Route 66 up in Heaven. For you taught us to let no obstacle stand in our way and “become the most positive and enthusiastic person you know!”

Nutrition Corner: How much do you know about Omega-3 Fatty Acids?

There has been a lot of hype these days about the good, polyunsaturated fat called “Omega-3 Fatty Acids.” But, how much do you really know about these wonder fats and what they could do for you when included in a healthy diet? Here are five things you may or may not know about these good, essential fats.

1. There are three basic forms of omega-3:

• Alpha-linelenic acid (ALA)
• Docosahexaenoic acid (DHA)
• Eicosapentaenoic acid (EPA)

ALA is found in food sources such as: English walnuts and vegetable oils like flaxseed, soybean and olive. The body eventually converts ALA to DHA, but in small quantities (around 5%).

DHA is the ultimate form of fatty acid found in humans and is the most studied form of the omega-3 fatty acids. DHA is found primarily in fish oil.

EPA is also found in fish oil and is automatically absorbed along with foods or supplements containing DHA.

2. Omega-3s boast many health benefits. Some of which include:

• Lubricates joints
• Decreases inflammation in joints
• Improves skin, including fighting wrinkles and acne
• Protects vision
• Benefits the heart by decreasing cholesterol, decreasing blood pressure, and regulating irregular heartbeats
• Boosts good cholesterol (HDL) which helps “clean” your arteries
• Improves brain function
• Decreases depression
• Enhances fertility

3. How to get omega-3s into your diet.

• Omega-3 fatty acids occur naturally in foods like walnuts, avocados, flaxseed, and fatty fish (tuna, salmon, herring, mackerel, sardines). It is recommended that we consume two 3-ounce portions of fatty fish each week to boost omega-3 fatty acid intake. Wild-caught salmon has about 600mg of DHA per ounce and sardines have about 400mg of DHA per ounce.
• Flaxseed is a good source of ALA and only about 5% gets converted to DHA, so it should not be considered your main source of omega-3 fatty acids in your diet. Also, flaxseed must be ground in a food processor or coffee grinder in order for the body to absorb its nutrients. Flaxseed oil is another option, but be aware that it has a shorter shelf life and must be refrigerated.
• Fish oil supplements are another way to ensure you are getting enough omega-3 fatty acids into your diet. Dr. Mehmet Oz from “The Dr. Oz Show” is a huge proponent of omega-3 fatty acid supplements because most Americans are consuming very low amounts in our daily diets. He recommends taking a supplement that has 600mg of DHA daily. For more tips on choosing a supplement*, check out the following article on the Dr. Oz website. http://www.doctoroz.com/videos/daily-dose-omega-3
• Be cautious that while Dr. Oz says “the more the better,” when it comes to omega-3 fatty acids, some studies have shown potential health risks when consuming too much of this good fat. These potential risks seem to be associated more with the over-consumption of ALA, so medical experts advise that we focus more on eating food sources or taking supplements higher in DHA and EPA.
• *Always consult your doctor before taking any supplement.

4. Omega-6 fatty acids are NOT the same as omega-3 fatty acids

• Omega-6 fatty acids are not as widely known as omega-3 fatty acids because they do not have the same health benefits. In fact, consuming too many omega-6 fatty acids may take away some of these health benefits that omega-3 fatty acids give us.
• Omega-6 fatty acids is also a polyunsaturated fat, which makes it healthier than a saturated fat; but it is a fat that is over-consumed in our diets today. Omega-6 is a main source of fat in our diet and is found in virtually all the oils that are used to cook our foods on a daily basis. Omega 6 fatty acids is predominant in packaged and processed foods.
• On average, our diets consist of about 6-10 times the amount of omega-6 fatty acids as they should. Ideally, the ratio of omega-6 fatty acids to omega-3 fatty acids should be 2:1 or even 1:1. Therefore, we need to work hard to stay way from processed foods and stick to lean, whole foods that contain high amounts of omega-3 fatty acids in order to maintain a proper balance between these fats in our diets.

5. Read food labels carefully!

• Because of the recent omega-3 fatty acid hype, companies have been adding this fat to their products. Cereal, for one, is a good example. Be wary of these products and know that just because they may claim to have a certain desired healthy ingredient does not mean the product itself is a healthy choice. Often times, the omega-3 added is in such small amounts that you will not necessarily see the health benefits from that food.
• Also, marketers are labeling their products as being enriched with “omegas.” This most likely means there are very few omega-3 fatty acids and much more omega-6 fatty acids. Remember, we want to consume more omega-3 fatty acids and less omega-6.
• The bottom line is to educate yourself and go into the grocery store armed and ready to choose the most wholesome, naturally healthy food for you and your family.

Resources:

http://www.doctoroz.com/videos/daily-dose-omega-3

http://www.omega3faq.com/index.php

Healthy Recipe: Honey Nut Crusted Salmon

Recipe found on Raleys.com

This meal is full of omega-3 fatty acids! Very yummy (Jenny-tested), very easy, and very good for you! Enjoy!

This quick dish is perfect served on a bed of spring mix greens.

Ingredients

• 4 (6-oz.) salmon fillets (preferably wild-caught)
• Freshly ground sea salt and pepper to taste
• 3 tbsp. honey
• 3 tbsp. whole grain mustard
• 1/2 cup finely chopped walnuts

Directions

Prep time: 10 minutes, Cook time: 10 to 15 minutes

1. Preheat oven to 400°F and spray a baking sheet with nonstick cooking spray.
2. Rinse salmon and pat dry. Place skin side down on baking sheet and season with salt and pepper.
3. Stir together honey and mustard; spoon over the top and sides of salmon. Sprinkle with walnuts and bake for 10 to 15 minutes or until salmon is cooked to your liking.

Nutritional Information:

Makes 4 servings.

320 calories, 45 g protein, 10 g total fat (1.5 g sat., 0 g trans), 15 g carbohydrate, 1 g fiber, 13 g sugar, 100 mg cholesterol, 320 mg sodium, 7 points

Diana DeHaven

Client of the Month: March ~ Diana DeHaven

Diana DeHaven is devoted to living a healthy and active life. She has been a client with Chris for over a year and is also a cheerful and inspiring member of the noon group class. She keeps a food journal and feels like eating healthy whole food is its own reward. She has made health and exercise a priority in her life so that she may enjoy her family to the fullest. She has worked so hard for many years to be as healthy and strong as possible. Diana is applying that great work ethic to her training at BodyBasics. She is extremely diligent in working to correct imbalances and adding variety to her workouts. Diana understands that variety and even moderation are necessary components to a healthy lifestyle- especially when it comes to exercise.

Congratulations on being selected BodyBasics Client of the Month!

Doug and Pam with their dog, Loki

Client of the Month: April ~ Doug Brozovsky and Pam Hyde

Doug and Pam are a very special couple. They make their home in Flagstaff, Arizona but have spent the last several months in Tucson at the University of Arizona as they prepare to change careers. Even in a time of transition such as that, they are committed to improving their health and fitness. They are preparing to return home at the end of the semester. Doug and Pam work out together three times a week in fun filled sessions with their trainer, Maureen. They have complimented their exercise efforts by adopting a healthy eating plan and lots of extra cardio. They have each improved their cardiovascular fitness, body composition, strength, stamina, agility, flexibility and the quality of their movements. Doug and Pam, enjoy your good health. You will be missed.

Race for the Cure 2011

Susan G. Komen Race for the Cure April 10, 2011

This year’s Race for the Cure was more like a race for the pancakes! It was unseasonably cold so we made quick work of the race and got right to the best part…..

Race for the Pancakes!

The post-race pancakes! A fun time was had by all and we really appreciate everyone who supported this worthy cause.

Our Mission

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, Mike H., Maureen, Mike D., Nick, Jenny, Amelia, and Becky

March/April 2011 • Volume 7, Number 2

In This Issue

• We’re Better Together – Diet and Exercise
• Nutrition Corner: True or False
• Healthy Recipe: Saucy Salmon
• Client of the Month: January ~ Julie Thompson
• Client of the Month: February ~ Marge Furash
• Our Mission

We’re Better Together – Diet and Exercise

Too often, we say to ourselves, “The diet starts Monday.” In the meantime, we allow ourselves to indulge and eat whatever we want without thinking twice.

Sometimes, we say, “I’m starting back at the gym on Monday.” And while we are waiting for Monday to roll around, we tend to avoid extra activity as much as possible. After all, we are saving our energy for the gym on Monday.

Very few times, our Monday plans include both the diet and the gym. For some reason, our minds like to think of diet and exercise as two separate challenges; tackling each one independent of the other. The truth is, while weight loss can certainly be achieved with either diet or exercise, healthy weight loss is much more attainable and manageable when diet and exercise are addressed together. Healthy lifestyles are an example of diet and exercise working better together.

Exercise

Can fitness be achieved without healthy nutrition? Technically, the answer is yes. Fitness levels in a sedentary individual will certainly increase when he/she starts exercising. However, there is a definite correlation between the level of fitness achieved and the type of nutrition provided. Whether you are a casual exerciser or an elite athlete, your fitness levels have the potential to improve greatly if you fuel your body with the right types of nutrients.

Our bodies are amazing. Our bodies are meant to move. In order to move, our bodies need energy; and this energy comes from the food we eat. Whenever food that is converted into energy does not get used, it is then stored and conserved in case we need this energy later.

Some foods are better used as energy than other foods. For example, carbohydrates are most beneficial in providing the body energy that is necessary to perform moderate to vigorous activity. The carbohydrates are broken down into glycogen and stored in our muscles for use during activities such as exercise. Simple carbohydrates (i.e. sugar) and complex carbohydrates (i.e. whole grains) are both beneficial for fueling and re-fueling the body for and after activity. It is important, however, to include more complex carbohydrates over the simple sugars for better health.

Because carbohydrates are found in so many different types of foods, healthy and not-so-healthy, most dieters will restrict carbohydrate intake. This can be dangerous, because the more restrictive a diet is on carbohydrates, the less stored energy (glycogen) will be readily available. This will, eventually, cause the dieter to feel sluggish leading to lower activity levels. With these restricted carbohydrate diets, it becomes difficult to exercise, and therefore, increased fitness levels are not likely to be achieved.

Protein in an exerciser’s diet is essential to rebuilding muscles that have been stressed during activity. The leaner the protein (i.e. white-meat poultry, fish), the less saturated fat. This combination will help build a more fit body.

Exercise and weight-loss

When we take losing weight into consideration, we pose the question; can weight loss occur with exercise alone, with no nutritional changes to one’s diet? The answer, again, is yes. When dealing with strictly weight loss, it is calories consumed versus calories expended. If one was to burn more calories in a day than he/she ate, then weight loss would occur. This is no simple task, however. Unfortunately, it is way too easy it is to eat 300 calories and much harder to burn just as many and more.

Nutrition

Can good nutrition be achieved without fitness? Yes, of course it can. After all, it does not take a fit body in order to eat a healthy diet. But, have you ever noticed how often it is the fit people that tend to eat healthier? This could be that in order to have a fit body, good nutrition is helpful, however, there seems to be something that happens in our brains when we make fitness a priority. There is a sudden desire to want to eat more healthful foods and stay away from the junk. Perhaps, this phenomenon is simply because we know how hard we have physically worked to achieve a fit body, that we are less willing to fill it with empty, non-nutritious calories. Or maybe it’s more. Maybe it’s the fact that trying to have good nutrition without fitness or fitness without good nutrition, while achievable, is just too inefficient for our world.

Then we look at weight-loss again. The question being; can one lose weight with only dietary changes and without exercise? Yes. It can be done, and it has been done for years. We all want quick results and the fact is, the more you restrict your caloric intake, the faster you will lose weight. However, if you attempt to exercise along with your diet, you will quickly learn that a diet too calorie-restrictive will make your exercise attempts futile. The lower the calories means the lower the energy you need to exercise. While quicker weight loss may seem tempting, dieting without exercise is simply not ideal when working toward a healthier body. Doing this will cause a decrease in lean-body mass (muscle), which can eventually lead to weaker bones and bodies that are more prone to injury. And more often than not, once the weight is lost, if an exercise routine has not been established, dieters find themselves re-gaining the weight and more. Studies have proven time and time again that regular exercise is key in maintaining weight.

Better Together

The conclusion is simple; fitness and nutrition are better achieved together. While improvements in one’s fitness can occur without healthy change in nutrition, the effects may be minimal. A healthy diet can be attained without fitness, but there may be a strong draw toward healthier eating by those who value their fitness.

Therefore, we once again prove, on the road to health and fitness, we’re better together.

We’re Better Together Goal for March and April:

On the days that you exercise, make a concerted effort to eat healthfully before and after your workout. Note how eating better affects your exercise performance as well as your mood, productivity, and energy the rest of your day.

Nutrition Corner: True or False

True or False about Diet and Exercise

True or False?

1) It is best to not eat prior to exercising, because you will burn more calories from your fat stores rather than burning what you just ate.

False. If you eat one to two hours before exercise, you will be giving your body the energy it needs to work out. The energy may allow for a more intense workout therefore burning a greater amount of calories overall.

2) Protein will give me the greatest amount of energy for a workout.

False. Protein is best when eaten after a workout to refuel and repair muscles. It is carbohydrates that break down into glycogen (fuel for your muscles) and are the most important prior to a workout. Protein and carbohydrates combined make the idea post-workout snack/meal.

3) In order to lose one-pound a week, there has to be a caloric deficit of 500 calories a day.

True. There are 3500 calories in one-pound of fat. Over one week, a person must attain a caloric deficit of 500 calories per day. This can be done either by burning 500 calories a day or by cutting back 500 calories a day from food consumption. Or, for the best results, combine the exercise with calorie restriction.

4) If I’m not hungry after working out, I should wait until I am really hungry to eat. This will help me burn more calories throughout the day.

False. Ideally, one should eat no later than 90 minutes after completing a workout. Doing this will help to replenish your body with necessary nutrients to help you stay healthy. Eating within 90 minutes post-workout will also help you control your appetite throughout the day. The longer you wait to eat, the hungrier you will be; which may lead the overconsumption of calories by the end of the day.

5) When I have had a good workout, I like to indulge in a treat such as a brownie, cookie, or glass of wine. I can do this and still lose weight.

True. Remember, as long as at the end of the day, you have expended more calories than consumed, you will lose weight. Keep in mind that moderation is important. Also, use your creativity to come up with alternate, healthy ways to treat yourself that will help keep you focused on your ultimate goal.

Healthy Recipe: Saucy Salmon

Recipe by: Ellie Krieger, Registered Dietician and Food Network Chef

Saucy Salmon recipe

Serve this salmon along side a 1/2 cup serving of whole wheat couscous or brown rice and you’ve got yourself a nutrient-packed post-exercise meal!

Ingredients

• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1 (14-ounce) can low-sodium diced tomatoes, juice included
• 1 (12-ounce) can low-sodium tomato sauce
• 1 (7-ounce) jar roasted red peppers, drained, rinsed and thinly sliced
• 2 dried whole red chile peppers
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 large bunch Swiss chard, washed well and dried, tough center stems removed, coarsely chopped (about 8 cups)
• 4 (6-ounce) skinless salmon fillets
• 1/4 cup chopped cilantro leaves

Directions

Preheat oven to 350 degrees F. Heat oil in a large saute pan over medium-low heat. Add garlic and cook until soft and golden, about 1 minute. Add diced tomatoes with juice, tomato sauce, red peppers, chili peppers, cumin, coriander and 1/4 teaspoon each salt and pepper. Bring to a boil , then reduce heat to medium-low and simmer for 10 minutes until sauce thickens slightly. Remove from heat, and remove chile peppers.

Place Swiss chard on the bottom of a 9 by 13-inch glass baking dish . Season fish fillets with remaining salt and pepper and place in on top of chard. Cover with sauce and bake, covered, until fish is just cooked and chard is wilted, about 15 minutes. Remove cover and bake an additional 5 minutes. Sprinkle with cilantro and serve.

Per Serving:

(1 serving equals 1 fillet, 3/4 cup chard and sauce)

Calories 370; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 5 g) ; Protein 38 g; Carb 20 g; Fiber 4 g; Cholesterol 94 mg; Sodium 700 mg

Excellent source of: Protein, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Pantothenic Acid, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium

Good source of: Fiber, Folate, Manganese

Client of the Month: January ~ Julie Thompson

Julie started at BodyBasics as a member of the Road to Wellness Class. Julie has since completed the class and has moved on to be a much loved and admired member of the 7 am group class. Julie has the most amazing attitude. In spite of the pain in her knees, she gives each workout her full effort. Her mantra is, “I can do anything for an hour!” Her stamina and the quality of her movement have improved. She no longer needs many of the modifications to the exercises and she lets her coaches know it!

Julie, we appreciate you and your continued efforts toward a healthier lifestyle. Congratulations on being selected BodyBasics Client of the Month. Julie, we are so proud of you!

Chris, Kathleen, Mike D., Mike H., Maureen, Nick, Becky and Terry

Client of the Month: February ~ Marge Furash

Marge has been a wonderful example of the healthy lifestyle for many years. She has overcome many health challenges and credits her workouts with literally saving her life. As a former aerobics instructor, Marge has seen eating and exercise fads come and go and her experience has taught her moderation. Marge works out several times a week in group classes and one on one sessions with Chris. She eats a well balanced diet and knows how to successfully fold in the occasional treat to her healthy lifestyle.

Marge is amazingly strong and encourages her classmates to be the best they can be. BodyBasics just wouldn’t be the same without you, Marge!

Congratulations on being selected BodyBasics client of the month!

Chris, Mike D., Mike H., Terry, Maureen, Nick and Becky

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