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The Pulse - January 2015

Gift Certificates ~ Best Gift Ever!

Who doesn’t want to move better, feel better and live better? It’s not too late to give your friends and family health and happiness that can get them going in a favorable direction for 2015!  BodyBasics gift certificates are available at the studio in any denomination you feel would provide the right kick start.

Article – New Year, New Mindset by Chris Litten

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,

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 2015 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 2015, 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.

Welcome New Teammate Jamie Keller

You may have noticed a new bright shining face around the gym over the past couple months.  We are thrilled to introduce Jamie Keller to the BodyBasics team.  IMG_0921

Jamie is currently a student of the Pima Community College Fitness Professional Certificate Program, and will graduate with an Associate’s degree in Liberal Arts. She is certified through The American Council on Exercise (ACE) as both a Personal Trainer and Group Fitness Instructor.
Her passion to become a trainer emerged after the premature passing of her mother, who she watched suffer with several physical disabilities. Jamie is passionate about giving back quality of life, as she knows simple daily activities can be daunting for many. What excites her most is to restore hope and joy to those who couldn’t see the light at the end of the tunnel.
Jamie holds a special place in her heart as a “Michigander,” but moved to Tucson in 2013. She most enjoys spending time with family and friends, and making an adventure out of the little things in life. Often you can find her cracking a joke, or singing out of tune.


Welcome New and Returning Clients

Lindsey Amos: James Ram

Deede Cumberland: Found Us!

Lee Kane: referred by Beverly Jeru

Gerri McIllheran: referred by Judy Rafferty

Jan Murphy: referred by Mom and Dad, Carol and Richard Murphy

Lou Petti – Welcome Back!

James Ram: referred by Mom, Kathy Ram

Ken Schildt: referred by Earl Kellog

Jayne Wezelman: referred by Trudi Wieduwilt


“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 several months 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.

Allison Nair for being able to roll left and right with ease now!

Roberta for her growing love of the deadlift and for her stellar double biceps pose!

Teddi for putting herself in the number one position!

Cameron Pedri for sticking to her goal of getting herself physically into a position where she could get into group training by the end of the year!

Jenifer Halvey for staying dedicated to her group workouts throughout her entire 1st semester of teaching!


Upcoming Events

Save the Date!  January 24th, 5-8pm

Get Moving Celebration at The Westin La Paloma. If you have completed your 20 link chain you will be getting an invite via email to the celebration.  Congrats to all who Got Moving over the past couple months.  The participation was awesome!

Best of the Northwestbest of the northwest

For those of you who have already voted, and I have heard from many of you, thank you. For those who have not done so yet, please do! Voting ends on the 31st of January.

Simply click on this picture, select sports and recreation, best gym/fitness center and cast your vote.

Arizona Distance Classic, March 22nd

The Arizona Distance Classic is a true Celebration of the Healthy Active lifestyle. We encourage runners and walkers of all shapes, sizes and abilities to participate. The breathtaking course is open and fully supported for 4 hours. Plentiful aid stations and cheer groups line the course through the foothills of the stunning Santa Catalina mountains. At the finish line celebration, every participant receives the ultimate huge finisher’s medal and bountiful post race refreshments. And, most importantly, it is organized by our good friend John Corbett at All About Running and Walking! If you have ever been in to get a pair of shoes under his care, you know EXACTLY why we think so highly of him and anything he is a part of.

If you have a race on your 2015 calendar, this a great race to do.  Distances include 1/2 Marathon, 1/4 Marathon and 5K.  All About Running and Walking has a wonderful training group that started January 3rd.  It’s not too late to join in and start training with this group.  For more information on the running group, click here.


Client Spotlight – Teena SandstromTeena Tour Pic

If you were looking for a poster child to represent what sticking to a healthy lifestyle for most of your life can do, Teena fits the bill.  At the young age of 75 she continues to amaze as she sets her sights on achieving all sorts of fitness goals. Most recent, Teena completed 40 miles in the Tour de Tuscon, something she has been staunchly committed to as a very strong and active supporter also of Tu Nidito.

Whether it’s completing incredible hiking excursions all over the globe, volunteering or simply sticking to her group workouts at BodyBasics our Mizz Tee almost always finds time to log her fitness minutes. She preaches health and fitness with her actions and sells it with her wonderful ear to ear smile.

Teena, thank you for being such a dedicated BodyBasics client of now 20 years! You represent the example of how to live a healthy and vibrant life for me and everyone else inside and outside of the studio. I can’t wait to hear what adventures you have lined up for 2015!



Recipe – Halibut with balsamic cherry tomatoes

The Litten family tried this one just last night and we were unanimous in our decision to share it with all of you!

Ingredients:Halibut with Cherry Tomatoes

1 1/2 tablespoons olive oil, divided

4 (6-ounce) Halibut fillets, skinned

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper

2 cups cherry tomatoes

3 garlic cloves, minced

2 tablespoons balsamic vinegar

2 tablespoons chopped fresh basil


1. Heat a large nonstick skillet over medium-high heat.  Add 1 tablespoon oil, and swirl to coat.

2. Sprinkle fresh with 1/4 teaspoon salt and pepper, add fish to pan; cook 5 minutes on each side or until fish flakes easily with a fork.

3. Remove fish from pan; keep warm.

4. Add remaining 1 1/2 teaspoons of oil to pan and add tomatoes and garlic; saute 3 minutes.

5. Add vinegar; cook 1 minute or until tomatoes begin to burst.

6. Stir in basil and remaining 1/4 teaspoon salt.

7. Serve tomato mixture over fish.

Note: for a more budget friendly version, try substituting a similarly textured fish such as Cod for the Halibut.


Serves 4 (serving size one filet of fish and 1/2 cup tomato mixture)

Calories 224 per serving

Fat: 7.5g (sat 1.2g, mono 4.5g, poly 1.1g)

Protein: 33g

Carb: 5g Fiber: 1g Cholesterol 83mg Sodium 413mg


This Month’s In Studio Challenge Is…

For January, let’s wave a friendly goodbye to the holidays with all of their decadence and say hello to a daily abundance of fruits and vegetables. Your challenge for this month is to personally consume every color of the rainbow, in any combination of fruits and veggies you choose, every day.

Video – Wall Squat



Team BodyBasicsstaff pic revised - C (3)


Myrya, Chris, Amber, Zane, Maureen, Mike and Jamie (not pictured…yet)

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