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The Pulse - February 2014

In this issue:Toggle Table of Content

set and reach goal concept

Let’s Talk About Goals!

By: Chris Litten

I want to continue our focus on change this month with a look at setting goals. All of us have things we want to accomplish. Do any of these sound familiar? I want to lose weight. I want to improve my finances. I want to eat healthier. According to the web portal,, these as well as seven others were the top ten goals coming into 2014.

So, next question. How many of you find yourself still reaching for the same goals you set for yourself last year? According to Forbes magazine, only 8% of us successfully achieved our goals from last year. That means that an astonishing 92% of us did not! That is incredible to me! You may think why even try after reading such an astounding statement. I am here to tell you though that your success is closer to being realized than you think. You see, the solution is simple and I am going to share it with you.

It is so important for us to dream and dream big. Doing so gives us something to look forward to. It gives us energy to work through difficult situations. However, if we simply stop at dreaming and neglect several tried and true steps that can bring our dreams from fantasy to reality, we will be left with disappointment. So, let’s explore these steps.

For starters, it is very important that we give structure to our goals by writing them down. You would be amazed at how many of us do not do this. Or, we may write certain goals down and neglect doing so for others. If your goals are not written down and recorded, they are still simply dreams. Write down your goals.

Second, create some specific and measurable elements to your goal. It is not enough to simply state, “I want to lose weight”. How much weight? If you can’t measure it or be specific about what it is that you want, it’s not a goal.

Next, it is important that you frame your goal within a specific timeline. Using the same example of losing weight, we would have already made it measurable by restating it as, “I want to lose 20 pounds.” In order to give it a timeline we will add to that “in 8 weeks”. By including your timeline, you now provide a beginning and an end to your goal. Instead of chasing the same 20 pounds for the next year, you know you have a narrowed window within which you will accomplish your goal.

Another necessary and very often underemphasized component of setting success-oriented goals is to ensure that they are realistic. Your goals should reflect an accurate understanding of how long it actually takes to attain them.

A final and very special fifth quality that truly successful goals have is significance. As you go through the process of determining what your goals are, it is also important to reflect and write down what makes them matter so much. You will face challenges to your goals. In fact, you will face them regularly, even daily. If they have significance, you will be able to navigate obstacles that may be able to detour you otherwise.

So, dream and dream big! And then provide a platform from which you can materialize your dreams. Write them down in a specific and measurable format. Give them a realistic timeline. And, finally, give them significance.

“It is good to have an end to journey toward; but it is the journey that matters, in the end.” ~ Ernest Hemingway

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Quotes About Goals

Martin_GoenigClient Spotlight

Martin Koenig

After being referred to BodyBasics from ProActive physical therapy, it was Martin’s goal to stand taller and improve neck range of motion in order to continue safely driving in Tucson area where there are countless bicyclists as well as motorcyclists. As his trainer, Amber, could appreciate his concerns for limited range of motion when needing to check the mirrors. Martin began training with us in December 2012, his training program consists of soft tissue release, postural exercises, and stability/activation exercises. He has faithfully committed to two times a week in between his worldly travels and local bon vivanting. Martin also works on mobility and flexibility during his sessions, which have be beneficial towards his goals. After he had two accidents in less than a week of each other (neither of which were his fault), he was thrown into the circle of check-ups and check-ins with his health care team. After being seen by his spine specialist he was once again referred to physical therapy. He thought he was going to have to choose between therapy and BodyBasics. However after the initial meeting with Bob at Proactive he was “kicked out” and told to continue his training here. No, this was not because of unruly behavior, it was because he was so far advanced that there was nothing that therapy was going to “fix.”
Martin came back pumped up and ready to continue his program. The energy he has been putting into himself and his program has paid off but he wants to continue. We want to take the time to recognize the effort that Martin has put in to his goals and progress at BodyBasics. Thank you for your wonderful personality and advice on food choices. Great work Martin!

brussels4ce58bBalsamic-Glazed Brussels Sprouts


  • 1 lb. small Brussels sprouts, washed and quartered
  • 2 tbsp. Extra-Virgin Olive oil
  • 2 tbsp. unsalted butter
  • Kosher Salt
  • Freshly Ground Pepper
  • 1/4 lb. bacon or pancetta, finely diced
  • 2 tbsp. finely sliced scallions
  • 1 tbsp. mined garlic
  • 1/4 cup balsamic vinegar
  • 1 cup chicken or vegetable broth
  • 1/4 cup freshly shredded parmesan cheese
  1. Rinse Brussels sprouts and pat dry.
  2. Heat a large deep skillet over high heat, about 2 min.
  3. Add olive oil and butter; heat one minute then add Brussels sprouts. Season with 1 tsp. salt and pepper as desired. Cook, stirring and shaking occasionally, 2 to 3 minutes until sprouts are browned. Reduce heat to medium and cook 3 more minutes.
  4. Add bacon or pancetta and cook stirring occasionally 1 to 2 minutes until meat starts to crisp. Stir in scallions and garlic, stirring and shaking occasionally. Add vinegar and cook until liquid reduces to 2 tbsp. Add broth and cook until liquid reduces to 4 tbsp.
  5. Remove from heat and sprinkle with cheese.


For vegetarian option substitute meat for 1/4 of pumpkin seeds.
staff_pic_revised948ed8Your BodyBasics Team

Myrya, Chris, Amber, Zane, Maureen, Mike & Carrie

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