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Tucson, Arizona 85704

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The Pulse - April 2016 Newsletter

In this issue:Toggle Table of Content

Welcome Kristian MartoranaKristian Head shot

Kristian is a Tucson native who attended Canyon Del Oro High School.  As a young child he was introduced to sports, primarily baseball which kept him busy and active.  After graduating from high school, Kristian attended the U of A with the intention of attending medical school.  After his first year, Kristian realized medicine was not his passion and decided to take a year off school to decide what he wanted to do.  With his active background he decided to explore personal training and attended the Pima Community College Fitness Professional program.  He loved the program and decided to continue on the path of becoming a personal trainer.  Kristian feels lucky to have found out what he really wants to do at such a young age.  He strives to continue learning as much as possible to be the best trainer he can be.

When Kristian is not training, he enjoys playing sports, hiking and spending time with friends and family.

Classic Stretching – Essentrics Class

What is Essentrics?

  1. A dynamic workout based on the theories of Miranda Esmonde-White that simultaneously lengthens and strengthens every muscle in the body, resulting in greater joint mobility and lean, long muscles.
  2. A full-body technique that works through the muscle chains, liberating and empowering the muscles, relieving them from tension in the process.
  3. A completely original workout that draws on the flowing movements of tai chi which create health and balance, the strengthening theories behind ballet which create long, lean, flexible muscles and the healing principles of physiotherapy which create a pain free body.

Who is Essentrics for?

Women and Men of all ages who:

  • Enjoy a dynamic workout with motivating music
  • Want to increase flexibility and overall mobility
  • Have tight hips, back and shoulders and need increased range of motion
  • Are recovering from injury but still want to keep their body active
  • Have had past injuries and seek a safe workout
  • Seeking a workout that will help relieve pain

Click here to visit the Essentrics website.

BodyBasics is excited to bring this introductory class to our facility Monday, April 25th at 1:00pm. ONLY ONE SPOT LEFT

Celeste Cregan will be teaching this class.  Celeste is the only ES certified instructor in Arizona.

Space is limited to only six participants.  Call the studio at 520-498-0359 to reserve a spot.  Class fee is $20 per person.

Article – Drink Up!

As the temperature continues to creep up, so does our fundamental need for water. But how much is enough? Does it matter if you sip water all day or drink it all at once? How do we know when we are properly hydrated? These are just a few of the many questions we hear from our clients.

In order to get you on track, let’s first start with learning how much water you need. The answer depends on your activity level, your weight and of course, your environment. The more you sweat, the more you need to replenish your fluid levels and drink water. Generally speaking, drink at least 64 80 ounces per day. This is the equivalent of 8 10 eight ounce glasses of water. It is, however, not a good idea to drink it all at once, not even 8-10 oz at a time. Doing so encourages downing water too fast. Instead, use these numbers as a guide and sip your water periodically to keep you properly hydrated throughout the day.

To make sure your body is getting enough water check the color of your urine. If it is dark yellow, chances are your body is dehydrated. Opt for somewhere between transparent and yellow, something like diluted summertime lemonade.
This last bit of information will ensure that you remain hydrated even during exercise. As you know, exercise makes you sweat. What you may not know is that you can lose lots of weight, 3 or more pounds, during some bouts of exercise. For this reason, it is very important to do two things. First, weigh yourself prior to and after exercise. If you have stayed properly hydrated throughout your exercise session, you will weigh the same after your workout as you did before your exercise. The second important thing is to be done during your session. To assure you will be keep your body properly hydrated drink water throughout your workout. Keep it to sips not gulps and drink frequently.

Why water?

Water is by far the most hydrating beverage. Sure, sports drinks will give you added electrolytes, but they also contain amounts of sugar that certainly add up if you drank 60-80 oz a day. Tea, coffee and sodas also help with your water intake, but be aware that caffeine can have a negative affect on your hydration efforts. You will also find water in your food. Specifically, fruits and vegetables pack the most H20, plus they are so good for you nutritionally! Your best bet? Meet your daily water intake with the real thing.

How water helps.

Water is necessary to the healthy function of all internal organs. It acts within each cell to transport necessary nutrients and expel waste. It helps to maintain lubrication within joints and keeps the skin from drying out. Water helps regulate body temperature, allowing heat to escape the body through sweat. If the body does not get enough water, it will become dehydrated.

With dehydration, the body is unable to cool itself and may lead to heat exhaustion or heat stroke. Your energy will decrease and you muscles may cramp. It is important to make drinking water throughout the day a habit. Don’t rely on your thirst. In fact, if you are feeling thirsty, you are already dehydrated.

In a nutshell, drink up and feel better.

Welcome New and Returning Clients

The greatest compliment we can receive is a referral from one of our clients or allied health network!

Cameron Foss referred by Barbara Brown

John Swift referred by Bob Direnfeld, ProActive PT

Vicki Swift referred by Bob Direnfeld, ProActive  PT

Peter Wellman referred by his wife, Marny

Lisa Ledyard referred by Andrea Aamodt and Kristin Cooke

“Shout Outs”

Shout outs are about us voicing victories we witness you all having at BodyBasics. What you don’t know is that we start every Wednesday staff meeting with our shout outs. After doing this for quite some time and realizing how many incredible experiences are being shared, We thought it would be excellent to position a place within our newsletter to share also with all of you. We’ll keep it to our top 5 each month.

Vivian Kaplan – For being the most capable vacationer in a tour group made up of 70 year olds…at 86 years young!  The guides daughter coined her “the champion” of the group.

Judy Reeve –  For adjusting her workout schedule to get one more in before leaving for the summer the next day!

Ian Hawtree –  For getting his abs strong enough to sit up from a low bench without needing a hand to assist to do so anymore!

Shelley Phipps –  For dropping right down on the tennis court recently to finish her clam shells pre-game after realizing she had forgotten to do them!

Marjory Wack – For being able to get up from the floor, a goal she has been working on since she started!

Recipe – Gnocchi with Zucchini Ribbons

I have always wanted to try cooking gnocchi at home so I gave it a try.  The recipe turned out very good, great flavor.  Quick note though, to make it a bit more healthy try whole grain pasta, that tasted great too.

Ingredients:gnocchi pasta

  • 1 pound fresh or frozen gnocchi
  • 2 tablespoons butter
  • 2 medium shallots, chopped
  • 1 pound zucchini, (about 3 small), very thinly sliced lengthwise, to make ribbons use vegetable peeler.
  • 1 pint cherry tomatoes, halved
  • 1/2 teaspoon salt
  • 1/4 teaspoon grated nutmeg
  • Freshly ground pepper, to taste
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup chopped fresh parsley


  1. Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.
  2. Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes.
  3. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes. Stir in Parmesan and parsley.
  4. Add the gnocchi and toss to coat. Serve immediately.

Nutrition Facts:

Recipe makes 4 servings, each about 1 1/2 cups.

Per serving: 424 calories

10 g fat (6 g sat, 0 g mono); 66 g carbohydrates; 17 g protein; 5 g fiber; 753 mg sodium.

Video – Stretching your Fingers

Team BodyBasics

Chris, Kris, Mike, Myrya, Michele, Kristian

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