In this issue:
Article – New Year, New Mindset
My son loves school. Okay, not really. Let’s be honest. He knows he has no choice in the matter so he tolerates going. So, you can imagine how much Kris and I have discussed his mindset when it comes to his studying. Recently, the two of us were at our wits end. We had talked at length with him about giving his best effort and were disheartened to watch as he hurriedly finished a homework assignment, satisfied with his less than best effort. So, we had quite a talk with him and through it we discovered the crux of his challenge. You see, when asked why he wasn’t willingly giving his best effort unless we pressed him to do so he simply yet profoundly stated, “It’s harder to do.”
Isn’t that the truth for all of us? I know I have experienced plenty of times where I wanted to just be done with something. How about you? Think specifically about your health and fitness. In the last year you had ample opportunities to give your best effort or not. Did you? If you did, congratulations are in order because of the nearly 50% of the population who start with New Year’s Resolutions, only 8% actually see them through to completion! That’s according to the website, statisticbrain.com.1
So how do we stick it out and give our best effort to realize a premium level of health and fitness? I’m going to share my top 5 suggestions for exactly that in today’s article. My hope is that my words will provide just the boost you need to make your 2018 your best year to date!
1-Start With Your Why: Have you ever been on a road trip where the surroundings were not familiar? If you have, you understand how important it is to familiarize yourself with the area before just getting in your car and hoping you’ll arrive where you want to be. The same goes for giving your best effort. If you skip this step and move right into what you think will improve your health, your efforts will be fleeting and your motivation will quickly wane until you are right back where you started. Instead, take some time to grab a journal and write down your why. Remember! Your mind leads and then your body follows.
2-Tell Everyone: Once your why is solidly defined, let the world know what you are going to do. This outward expression of what you have defined in your journal on a more personal level adds another level of commitment. And by tell everyone, I mean tell anyone and everyone who will support you with encouragement and assists as you need them. We all have those people who will be less than supportive. Leave them out.
3-Plot Out Your Plan Ahead: It is great to have ambition. It’s even better to have a plan to provide structure that can then guide your ambition. If you want to find success in achieving your health and fitness goals, don’t skip this step. You see, your goals start from a place of emotion. They emerge as we look at ourselves and find that we are not agreeable for whatever reason with something we recognize in us. Here is the great part though. Achieving your goals is almost entirely based on math, a very black and white discipline. Simply, plot the time it will take to achieve your goal, stick to your numbers assembled, be consistent week after week and you will be successful.
4-Know Your Numbers: It is highly valuable to know where you are now before you set your mind and then body toward where you want to be. Do you want to lose weight? Weigh yourself first and then follow up at least weekly. How about your balance? Stand on one foot for time and determine what your starting time is per side. Whatever your goals are, take a premeasure of where you are currently. Then, set your sights on where you intend to go.
5-Have Fun The Whole Time: I cannot emphasize this part enough. If you are enjoying yourself as you actively pursue your goals, you will stick to it. You will find that you look forward to your plan each day because it makes you feel happy. Let’s be real. Exercise is very hard. It can hurt as your muscles learn how to endure stress. Joints can ache at times. Let’s not forget the awful buckets of sweat it induces. So, given that improving our health and fitness requires a commitment to endure all of the above, find ways to make it fun. Create games as you do cardio. Try new exercises. Find a buddy that will be reliable and has a great sense of humor. Participate in group workouts. Do whatever you can to make pursuit of your goals fun.
I hope that you find some value in my top 5 suggestions. I know that every single one of them have been integral in improving outcomes with clients and I certainly utilize all of them for my own goal achievement also. If one in particular resonates with you, tell me. I would love to hear from you.
As we head into 2018, I pray that this is the year of transformation for you, starting on the inside with your mindset and your action steps then culminating with the physical changes that are sure to follow.
1-“New Years Resolution Statistics.” Statistic Brain RSS. University of Scranton. Journal of Clinical Psychology, 01 Jan. 2014. Web. 08 Dec. 2014.
- What was the reason you decided to go to a trainer?
After 20 visits to Kim Blanchard at Ideal Physical Therapy in less than two months I realized I would need additional work with a trainer to gain a level of physical balance and stamina that could be maintained thru the years. I started with Body Basics in September of 2016 and sixteen months later my mobility, balance and stamina have continued to increase beyond anything I could have pictured when I first started training.
- Did you consider or participate in any other form of treatment for your reason before seeking a trainer? Examples: physical therapist, acupuncturist, medication
Per my physician’s recommendation I started the process with physical therapy and an aggressive vitamin plan.
- How did you hear about BodyBasics?
Before physical therapy I had researched personal trainers in Tucson on the internet and made an initial call to Chris. I had to put this on hold until my physical therapy was complete. I did receive an excellent recommendation for Chris and BodyBasics from my physical therapist before I made the second call to Chris.
- Did you evaluate other gyms or trainers before deciding on coming to us? If yes, what were other places missing that BodyBasics was able to provide?
No, but I have worked out with a personal trainer in the Portland area for quite a few years and did have some idea of what I needed to be successful.
- Ultimately, why did you choose BodyBasics over other options?
The reason I have continued to choose BodyBasics over other options is I have achieved results I never thought possible from when I arrived for my first workout to present day.
- What goals did you have when you started at BodyBasics?
My original goals in 2016 were to continue to gain more balance, stamina and the ability to maintain my mobility with a combination of BodyBasics and my personal work at home. I am 64 years old and live alone – mobility is the way for myself to maintain independence into my 90s. Now my goals in 2018 are to continue to increase my balance, stamina and mobility and develop a daily exercise program in conjunction with Body Basics to maintain all I have gained.
- How long have you been training at BodyBasics and what specifically have you achieved over that interval?
I have been training at BodyBasics since August of 2016. Since my start I’ve achieved much! I no longer walk with a 3/8” lift in my right shoe and have mobility, balance and stamina I never thought possible. I use the treadmill three times a week and continue to increase the speed, distance and incline. My greatest thank you to my personal trainers Lance Thiele and Kristian Martorana for all their knowledge and assistance in helping me reach these unbelievable goals at a very important time in my life.
- What current goals are you pursuing with your trainers at BodyBasics?
My main goals are to continue on with what I’m doing. I also want to further my own understanding of what I’ve learned in the last 16 months with my trainers at BodyBasics.
The way I answered the questions may give the impression I am a very healthy person with no health issues. I do have a hereditary blood disease that impacts the bone marrow and bone structure. I use a right shoe with a 3/8” insert since 2004 when I had my hip replaced. Like so many women I face the challenge of wearing shoes 100% of the time with a lift and still feeling feminine during all occasions.
Welcome New and Returning Clients
The greatest compliment we can receive is a referral from one of our clients or allied health network!
Katie Chimienti ~ referred by her mom and fellow client Nelda Chimienti
Nita Hiett ~ referred by ATI Physical Therapy
David Hoffman ~ returning client! Welcome Back!
Vivian Kaplan ~ returning client! Welcome Back!
Shout outs are about us voicing victories we witness you all having at BodyBasics. We’ll keep it to our top 5 each month.
Julie Morton ~ For putting her own sock on without any assist lifting her leg up and having it feel natural!
Cheryl Gifford ~ For her recent victory of being able to move her ankle side to side, something she hasn’t been able to do without serious effort for years!
Gregg Sinner ~ For wanting to come in 20 minutes early to do cardio pre-session!
Tracy Anderson ~ For going on a jog over the holiday break with zero joint ache, a first for her!
Marny Wellman ~ For, despite being injured and waiting for a doctors appointment, still wanting to come in and work around her injury so she doesn’t miss a workout!
Recipe – Healthy Superbowl Snacks
The big game is on the way so I thought I would find some healthy ideas for everyone to try instead of the usual gut bomb options. I have selected the Simple Health Wings item to share as wings are my guilty pleasure but be sure to visit the website for several great options! Click here for more recipes.
1 pound chicken wings
1 plus 1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
3 tablespoons virgin coconut oil
3 tablespoons apple cider vinegar
3 tablespoons fresh lemon juice
1/2 teaspoon cayenne pepper
1/2 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
- Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper.
- Wash and pat dry each chicken wing. Dust evenly with ½ teaspoon of the sea salt plus the ground pepper. Bake at 400 F for approximately one hour, or until golden brown and the skin is hardened when you touch it.
- While the chicken is baking, make the buffalo sauce in a small sauce pan over the stove. Whisk the coconut oil, vinegar, lemon juice, cayenne, paprika, garlic powder, onion powder, and remaining 1 teaspoon of sea salt together. Let it simmer for 5 minutes then remove from heat. Whisk again just before using.
- When the chicken comes out of the oven, let them rest for 5 minutes then place in a large bowl and pour the buffalo sauce over. Stir and combine until each wing is evenly coated.
- Serve alongside celery sticks homemade ranch dip.
Menu and Photo by Fed+Fit
Exercise Video of the Month – 1/2 Kneel Hip Stretch
Thanks to all of you who participated, we had another successful outcome as we were able to fill 100% of the wishes our host family asked for. You all have such giving hearts! Thank you for helping us make Christmas something extra special for our adopted family in 2017!
Come explore a very unique form of fun and stimulating exercises that help to reduce fall risk, improve memory and reduce anxiety. These exercises are in a program called Bal-A-Vis-X, a series of balance, auditory, vision exercises. This international program is used to improve function for both young and old with neurological challenges, as well as those who just want to improve their over-all daily functioning. In group settings these exercises promote self-challenge as well as enjoyable social connections. BodyBasics will again be providing the space for two local Sanctioned Bal-A-Vis-X Practitioners beginning again on Friday, February 2nd at 10:00 a.m. for you to experience this innovative form of exercise firsthand. Please call the studio at 498-0359 to register for your spot. Space is limited to the first 8 people. Body Basics Studio location is at 1631 W. Ina Road, Suite 111.
If you have any questions about Bal-A-Vis-X please contact either: Anne Wheaton or Terry Tinney, 520-609-1710 and/or visit their website: Integratedstates.com
Chris, Kris, Myrya, Kristian, Lance, Rachel, Ben and Amanda