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The Pulse - February 2019 Newsletter

In this issue:Toggle Table of Content

Achieve Your Goals in 3 Easy Steps

Have you ever had a goal that you just couldn’t seem to gain ground on? You really worked hard at achieving it by investing the time, at least you thought you did, but it just remained out of reach? What did you do? If you’re like most, you eventually chose to move on. You gave up in pursuit of something else. This was me and surfing. About six summers ago I watched my son go from never surfed in his life to riding his first wave into shore in a matter of hours. I was so impressed and inspired, I borrowed a surf board and in a matter of hours…I wasn’t anywhere closer to surfing than I had been when I started. Frustrated, I gave up and resigned to pick it up another time.

Isn’t this the path we often take? We have a goal. We want to lose weight, get stronger, make more money, or get out of pain. We know what it is we want and we think we know how to make it happen. So we set out to accomplish “the thing”, but then obstacles present and we’re not prepared to deal with them. Failed attempts root and become impediments in our path. Eventually, we succumb to them and we trip and fall face first with a splat feeling defeated and resigned to return to our lives as they were.

I have good news! You don’t have to surrender in defeat. If you truly have the ambition to accomplish something, I think I can help. Read on to learn through my challenges and victories about how you can apply the same three success pointers that I did (or didn’t) to realize your own triumph.

If you’ll recall it was just six summers ago that my son learned to surf. And it was those same six summers ago that I did not. This leads to success point number one: If you are truly seeking success in achieving some kind of goal, look for the support of others who have been successful already at what you’re in pursuit of. You’ll remember I was so inspired as my son went from learning to surf to surfing his first waves that I borrowed a board of my own. Unfortunately for me though, I did not include him fully in teaching me. Of course I took the time to get some pointers from him but then I was off and wading on my own. Big mistake! The result of which was a lot of frustration and me turning in the board for that summer.

The next summer Kris set up a lesson for me the first Monday of our vacation. I was again focused on achieving the goal. Meanwhile Josh, now with his own board, was off in pursuit of honing his skills. We’ll check in with him later. For now, let’s explore success point number two: “If at first you don’t succeed, try, and try again.” This one is simple enough right? But so often we can get in such a rut that we don’t “try, try again”. Some of your greatest accomplishments have probably come when you refused to accept failure. When it comes to goals I encourage you to be just as single minded.

So I took my lesson which started first on land with some stretching and balance exercise on a Bongo board. I learned the three steps to getting up on a surf board after I’ve caught a wave. Push up my torso from the board with my arms. Slide one foot through so I’m in a ½ kneeling position. It’s as easy as 1, 2, and 3. Off I went to practice, practice, and practice some more. Although I was certainly more balanced lying on the board than I was the summer before, I really did not do much better toward the ultimate goal of standing up. But I did continue to try, try and try again. For those of you wondering where my son Josh was, he was surfing of course. He was trying to give me pointers but I had my lesson notes in mind and was focused on them. Clearly, I was still stubbornly missing success point number one.

If you know me, you know I am tenacious when it comes to achieving what I set out to do. So, it will come as no surprise to you that my next summer I was bound and determined again to surf. Fortunately for me, I also learned from the summer before and decided before we even got to the water that I was going to enlist my son this time. For the fellow dads out there, on a side note, I’d highly encourage positioning your son or daughter in the role of being your teacher or coach. You will be overjoyed with what it does to your relationship and their self-confidence.

My son was nervous at first at the idea of being my coach. But, after I assured him that I really wanted to learn from him, he accepted. And what a coach he was! He taught me a simplistic strategy that was so ingenious. He literally took the same 1, 2, and 3 steps I had learned the summer before but instead of having me work to get them all at once, as was the socially accepted norm, he broke them down into a progressive model. This leads to success point number three: When pursuing a goal that has eluded you, break it down into smaller more easily attainable parts.

My son was brilliant in presenting this success point to me! Never once the summer before did the professional instructor suggest that I work on one part only. But to my son, this was so simple. And, it turned out to be brilliant because in one day I was already riding waves in on my knees which was his extension of step one: push up your torso from the board. Once I mastered that, he then had me practice sliding my back leg through and riding waves in from what he called the “Tebow” position. If you are familiar with Tim Tebow you will recall his infamous ½ kneeling prayer pose in the end zone after a score. This position proved to be the hardest to master but eventually I got it. Finally, he had me work on going from Tebow to standing. It took nearly the full two weeks of our vacation to do it but it happened. With the smaller parts my son came up with and the progressive model he developed for me, I learned to surf!

As you seek to achieve your goals remember these three points: seek support from others who have already found success in the area of change you are pursuing, continue to keep trying even when you’re being faced with challenges, and break down your big audacious goal into smaller parts that are more easily accomplished. Doing these three things consistently will ensure your own personal victories this year!

Client Spotlight – Nina Borland

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

I decided to go to a trainer to learn how to safely exercise. I didn’t know what equipment to use or how to use the equipment and I didn’t know where to start. I wanted to transform myself physically, mentally and emotionally.

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

I made the decision to have a gastric sleeve surgery. This is not an easy decision and its not the solution to my weight problem. The gastric sleeve is a tool to help me become healthy. I still needed to eat healthy foods and incorporate exercise.

3. How did you hear about BodyBasics?

I found BodyBasics via the internet. I had been researching personal training for about 3 months before I joined BodyBasics.

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 interviewed several personal trainers and visited several gyms that offered personal training. When I interviewed personal trainers at the gyms, I didn’t like the “cookie cutter” routines that I was being shown. The trainers that I interviewed did not listen to my concerns. One of my greatest fears was that I would try an exercise like a squat and I would be stuck to the floor. I needed to be taught the basics when it came to exercise.

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

When I sent an email inquiry to BodyBasics, I received a response within one business day. I spoke with Chris who happens to be the owner of BodyBasics. Chris listened to my story without judgement and I felt comfortable with him. Chris invited me to the studio to check the facility and to speak with him more in depth about my goals. A big plus is that there are no contracts only the commitment to keep appointments and allowing 24 hr notice to cancel a session.

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

My goal when I joined was to lose more weight and get toned.

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

I’ve been at BodyBasics since September of 2018. Since joining, I’ve lost more weight but more importantly my body has been transforming. I feel healthier, stronger and very confident. I’m doing things that I never thought I could do even when I was in my 30’s. (BTW I’m 57)

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

Currently I haven’t discussed what I would like to do yet, but Xavier has put a “bug” in my ear about a goal. I not ready for a marathon but a 5K is not out of my range now. Who knows…

Welcome New and Returning Clients

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

Vivian Kaplan ~ Welcome Back!

Judy Reeve ~ Welcome Back!

Jack Heald ~ referred by Barbara & Dan Moore!

Carol Kelly ~ referred by Melissa Miller and search on Google!

Daniel Jung ~ found us using Google Maps!

Tom Curtin ~ referred by his wife and previous client Molly Stranahan!

“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.

Linda Sheehan ~ for mastering her monster walk technique!

Rick Jessen ~ for his ongoing improvement with the quality and pace of his breathing when doing his exercises!

Trish Harris ~ for her willingness to do just about anything we dish out in her workouts and her consistent focus within them!

Kathi Townes ~ for her dedication to her twice weekly sessions and getting the most out of each one of them. Most recently she experienced some tangible fruits of her efforts when her A1C from June of 5.8 was checked again in December and had dropped to 5.2!

Marny Wellman ~ For her steady commitment to making the time to do her pre-workout exercise series meant to increase her movement quality and ability post-injury(s). Most recently she completed her old 2 mile loop for the first time since February 2018!

Recipe – Sausage & Pepper Skillet with Asian BBQ Sauce

A colorful and versatile dish, sausage and pepper skillet.  It is packed with vegetables, so many colors!  Kale, red onions and yellow, orange and/or red peppers, are the star ingredients!  This recipe is an all in one dish, it has some added protein, and a sauce, which is the perfect tangy addition.  Making this recipe a savory winner for any weeknight dinner!


For the Rice

  • 1 teaspoon oil
  • 1 cup long grain white rice
  • 2 cups water
  • 1/4 teaspoon salt


  • 1 package of turkey kielbasa
  • 1/2 large red onion, sliced
  • 2 bell peppers, sliced
  • 3 cups chopped kale

For the sauce

  • 1/3 cup ketchup
  • 1 tablespoon rice vinegar
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon garlic powder


First cook your rice

  1. Add oil to pot, then add rice and coat with oil and toast slightly.
  2. Add water and salt to rice and bring to a boil.
  3. Lower to a simmer, cover and let cook for about 20 minutes or until the rice has absorbed all the water.
  4. Remove from the heat, fluff with a fork and set aside.
  5. While the rice cooks, chop the sausage and vegetables
  6. To a large pan add 1 tablespoon oil and onions and let cook for about 2-3 minutes
  7. Add your peppers and salt and continue to cook for 3-5 more minutes
  8. Last add your kale and 2 tablespoons water and cover to let greens wilt a bit
  9. Remove vegetables from the pan and put onto a large plate
  10. Add a little more oil to the now empty pan and cook your sausage
  11. Once the sausage is cooked, return the vegetable mixture to the pan and stir to combine
  12. Divide your rice and sausage/veggie mixture onto 3-4 plates

For the sauce

  1. Add all ingredients to a small bowl
  2. Whisk together and serve on the side or drizzle over the dish
  3. Serve and Enjoy

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 – Hip Thrust

Team BodyBasics

Chris, Kris, Kristian, Amanda, Dustin, Chelsea, Xavier and Aaron

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