The Pulse - March 2019 Newsletter

Volume 10.59

Does Your Why Make You Cry?

Today when I was out on my morning walk with my dog Harley, I was listening to a podcast that was discussing the idea of goal setting. At one point during this podcast the presenter made a statement that resonated with me. She said, “find a why that makes you cry”.
One of the most challenging aspects of change I’ve encountered with those I’ve coached over the last 25 years is their commitment to do the daily and weekly tasks necessary to achieve their goals. When I heard the phrase find a why that makes you cry, I responded with a physical fist pump into the air! I COMPLETELY agree and have shared almost verbatim these same words to those I coach.
So what do you think the presenter meant by this phrase? I believe she intended for us to consider taking more time to dig deeper when we’re setting goals. Instead of saying, “I want…” and leaving a goal loosely defined, my hunch is that she would want us to use our SMART goal strategy we introduced to all of you in January to keep working toward defining and refining our goal until we know what it is specifically and we also know that even the VISION of achieving it produces an emotional stir in our heart.
As a coach, one tool I routinely utilize with clients who have loosely defined goals is called the 5 Whys. Let me explain.
It’s called the 5 Whys because you ask 5 why questions after laying out your goal. The purpose of doing so is to get you to consider more deeply why you’re stating a particular goal, finding your why that makes you cry. Some emotion tells you the impact a goal can have in your life. Its MEANINGFULNESS that causes us to do the day in and day out “stuff” that leads to the achievement. Without solid meaning attached to a goal, the “stuff” quickly gets ignored because it’s not easy to do unless we’re committed.
So how does the 5 Why strategy work? It’s actually quite simple. You start with a stated goal such as, “I want to eat more veggies” for example. Write your stated goal down and then start asking questions. Here’s an example of what you might uncover by doing so:
Stated Goal: I want to each more veggies
WHY #1: Why is that important to you?
Because by eating more veggies I will be healthier
WHY #2: Why is that important?
Because If I’m healthier from eating more vegetables, I will feel better, have more energy and improve my health
WHY #3: Why is that important?
Because life is so fleeting. I want to be in a position to enjoy every adventure to come
WHY #4: Why is that important?
Because enjoying life is what makes getting up each day so worth it
WHY #5: Why is that important?
For me, getting up each day to work hard is not always easy. However I find that because I eat more veggies as one of several daily focuses to improve my health, I have the energy and vitality to deliver quality care and attention to all the different people I connect with in a given day. These connections, spurring from being energized and present, bring with them daily fulfillment and purpose. These in turn help me to appreciate each day independent from the next as the gift that it is.
Consider how you too can dive deeper into your goal setting in order to connect more meaningfully with a why that makes you cry.

Client Spotlight – Jane Spitzer

1. What was the reason you decided to go to a trainer?  

I had been working out at a local gym for many years, but started to have shoulder joint issues. I thought having a trainer help me work out a program specifically to meet my needs would be beneficial.

2. Did you consider or participate in any other form of treatment for your reason before seeking a trainer?  

I was under doctor’s care, doing physical therapy, and taking a variety of supplements.

3. How did you hear about BodyBasics?

Dr. Tait , my physiatrist, recommended Body Basics.

4. 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?  

I had been going to four classes a week at a local gym, but knew in a class of 15 – 20 people I would not get the individual attention and help to adjust my exercise routine to maximize the benefits of my workout.

5. Ultimately, why did you choose BodyBasics over other options?

After my evaluation with Chris Litten, we discussed what I wanted out of my workouts. He explained the type of services Body Basic would be offering me. I knew that a personal trainer, who would watch and adjust my exercise, is what I really needed to get my joints feeling less painful and help me maintain or even gain strength. I needed a trainer to help me get the most out of my workouts.

6. What goals did you have when you started at BodyBasics?

I wanted an exercise program that would maintain or improve my strength as I aged. I also wanted to improve my balance and learn more about how the body works.

7. How long have you been training at BodyBasics and what specifically have you achieved over that interval?

During the past 18 months that I have been at Body Basics, with Chris’s guidance, I continue to build my strength and balance. We have also discussed proper breathing and the challenges my body structure has presented. I have gained a lot of insight into how and why my body works the way it does. One of the best things that has come out of my exercise program is that my dexa-scan results improved for the first time in years, which is quite an accomplishment for someone my age. With Chris’s encouragement, I will hip thrust my body weight one day!

8. What current goals are you pursuing with your trainers at BodyBasics?

I would like to be able to learn how to set up an effective at home program; so on the days I am not with a trainer, I am doing the right type of exercises.  I would also like to continue to build my strength and balance. Chris has  taught me some things about nutrition, and I am always eager to learn more on that subject.

Welcome New and Returning Clients

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

Alan Storm ~ referred by Curt Bertelsen!

Laurie and Jon Schladweiler ~ found us by Google search!

Curt Dornberg ~ referred good friends and longstanding BB clients, the Dunn’s and Annette Geistfeld

Valerie and Scott Craig ~ referred by Dr. Martinez at TMC One

Bea Cotsones ~ referred by our very own Kristian Martorana

Rich Adams ~ referred by Nicole Rasor, owner of ACTIVE Life Acupuncture

“Shout Outs”

Shout outs are about us voicing victories we witness you all having at BodyBasics. We’ll keep it to our top 5 each month.

Melanie Maguire ~ for continuing to increase her intensity every week by both lifting more weight and increasing her reps!

Linda Sheehan ~ for her dramatic overall strength improvements, most recently demonstrating by absolutely crushing plank tabatas!

Shannon Houser ~ for pushing through the early wake ups to do 6AM group training and free up her afternoons!

Trish Harris ~ for her open mind and willingness to try any exercise we challenge her with!

Mike Cummins ~ for being so gung-ho about working his butt off before his upcoming back surgery and for the dramatic improvements to his balance that are one measurable fruit born from his efforts!

Recipe – {Sheet Pan} Mediterranean Salmon & Gnocchi

March is National Nutrition Month!  So, I thought I’d share a simple yet balanced dinner option.  Mediterranean flavors are a personal favorite, and the Mediterranean style of eating is the most well researched meal pattern out there.  Full of flavor, fiber, flexibility and includes a variety of nutrients.  Enjoy this one, baked gnocchi is a game changer!

 

INGREDIENTS:

  • 1lb salmon
  • 1 package gnocchi
  • 1 pint cherry tomatoes
  • 1/2 red onion, sliced
  • 1 whole lemon, juiced
  • 3 tablespoons olive oil
  • 1 teaspoon minced garlic
  • 1 teaspoon salt
  • 1 tablespoon fresh parsley, chopped

FOR THE TOPPING

  • 1/4 cup crumbled feta cheese
  • 1-2 tablespoons fresh mint, chopped

INSTRUCTIONS:

  1. Preheat oven to 425°F. Line a rimmed baking sheet with aluminum foil or parchment paper.
  2. In a small bowl mix lemon juice, olive oil, garlic, parsley and salt.
  3. Place tomatoes, onion, gnocchi on baking sheet and drizzle 1/2 oil mixture and toss to coat.
  4. Spread into an even layer and place salmon in the center of the baking sheet. (okay to lay on top of the gnocchi/vegetable mixture.
  5. Coat salmon with remaining oil mixture.
  6. Place in oven and roast for 18-20 minutes until gnocchi is pump and salmon is cooked through.
  7. Remove from oven, serve and sprinkle with mint and feta and serve with an extra wedge of lemon.

 

Recipe By:  Ashley Munro, RD, CDE 

Ashley is a Tucson native, and the owner of Ashley Munro Nutrition, LLC, were she offers virtual nutrition counseling and meal planning support.  She is a trained chef, and certified Intuitive Eating counselor.  Through delicious cooked meals and recipes, Ashley shares her passion for food freedom, cooking, and family on her blog.  Outside of work, Ashley enjoys running and ice cream dates with her 4 year old.

 

 

Basic Moves by BodyBasics – Group Training

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