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The Pulse - January/February 2007

New Years Resolutions Revisited.

Ah yes, it is that time again. Happy New Year! Time for a fresh start and time to make those New Years Resolutions! Woo-hoo! Yippee! Yay! Sounds good right? Or does it? Why is it that some of us are very excited about setting goals and others dread the process? Some of these feelings of dread could be related to the fact that while setting goals and making New Years Resolutions is something that we all think about doing; only 9% of Americans are really serious about achieving our goals.

This, most likely, is the reason the majority of the resolutions that are set in the beginning of January are usually tossed by the waste side come February. So maybe we dread making resolutions because we are afraid of failing (which is why 51% of Americans do not even make New Years Resolutions). So, what do we do about it? You will be happy to know that you can greatly increase your chance of keeping your resolutions by doing something very simple: Creating a Game Plan.

So, here is your game plan: the following 6 simple steps below will help get you on track and start living your New Years Resolutions and goals.

These steps were written by Gail Kasper, an internationally renowned motivational strategist.

1. A support system is essential. When growing up, you have your parents to keep you on track. At work, you have your boss. Eventually you must come to the conclusion that you are accountable for your life.
With 10% of individuals indicating that their #1 reason for not achieving a New Year’s Resolution is that they don’t want to ‘do it alone’ and over 30% indicating that they ‘procrastinate,’ it’s time to develop a support system to keep you on track and hold you accountable. It may be a spouse, boyfriend, girlfriend, or family member, or perhaps it’s time to have a “goal planning” party. There are Tupperware parties, make-up parties, so how about a “goal planning” party.
19% of individuals don’t “have a game plan” and many times goals don’t get achieved because of our inability to know how to proceed. One brainstorming session where others share their ideas and experiences can propel you to the next level of achievement.

2. Schedule a meeting with yourself. That’s right, schedule a 30 minute meeting… with you! When you decide that you “want” something whether it’s a purchase or a vacation, you are tenacious about it. Isn’t it time to be tenacious about your life? When you meet with yourself, ask yourself this question: where do I want to be 5 years from now? And write down the response. This will give you a clear direction for where you want to go.

3. Have a Daily Planning System. Gene Donohue once said that the difference between a goal and a dream is the written word. So get your electronic organizer, daily planner or other method of choice and write down your goals. Writing them down will make it “important” and give seriousness to the task. It will bring your goals to life.

4. Identify the specific date and time to start tasks. Next to those goals, write down the specific tasks you must do to complete those goals. These specific tasks are placed in your daily planning system.
So if next week, you plan to go to the gym, identify the specific date and time you will go. For each task, identify the date and time you will do that task.

5. Design your value system. A value system is who you are and how you choose to live your life. It’s your standard operating procedure. If you are a caring, hard working, honest with yourself, loyal individual – these values will define the process for how you will move forward with your goals. And these values will define the choices you make with your life.
An individual who is “honest with themselves” will not pretend they are working toward a goal when they’re not. They will admit that they have fallen off track and will get back on. A value system is very important. It defines you and the steps you take.

6. Celebrate every accomplishment. We are a negative society. We see what we haven’t accomplished, rather than the steps that we have taken. Any effort or energy you give to what you haven’t accomplished will only slow you down. Celebrate every accomplishment, keep the momentum, and look toward tomorrow.
Action creates results!

Read more on Gail Kasper’s web site.

Our Cover Girl!

Cecile Abs CitizenIf you have not heard (or seen) yet, one of our very own Fitness Coaches, Cecile Brown, was featured in the Tucson Citizens Body Plus insert on Monday, December 18th, 2006. The article highlighted Great Abs and it featured Cecile and her six-pack.

Chris Litten was also featured in an online video demonstrating a few core stability exercises.

View the newspaper article and video clip online.

We are very proud of our BodyBasics celebrities!

Stepping Out / Stepping In Events

The Nutrition Group meets every third Tuesday of the month from 5:30-6:00pm. For those of you that have the folders Abby made for you, be sure to bring those with you. She will provide everyone with notes on the topic she discusses as well as readings to insert into the folder. If you have not attended a group yet, Abby has the folders for you.

The group is free of cost, but you will walk away with a wealth of knowledge.

Abbys Corner

Nutritional information from your Nutrition Coach, Abby Floyd, RD

As January rolls around once more many of us set goals for nutrition, fitness, and health. Let’s focus on a healthy addition to our eating plans Flax Seed! Many of you may be aware of the benefits of flax due to its omega-3 fat content. But did you know that apart from a dose of healthy fats, ground flax seed is also high in fiber and antioxidants?

Fiber seems to be something that we all know we need, yet we consistently fall short of daily recommendations (25-35 grams). Just 2 TBS of ground flax seed will supply 4gms of fiber, and added to whole grain cereal will get you on your way to meeting those fiber goals. Fiber as well as helping to lower cholesterol, is good for intestinal health and preventing certain types of cancers.

Antioxidants sounds like something healthy, yet few people know exactly what they are and how they work. Some studies have shown that antioxidants capture free radicals in the body and prevent them from causing damage which leads to cancer. There is still a lot to learn in this area, but we know that whole foods (such as flax seed and fruits/vegetables) containing antioxidants are safer and more effective than high doses of supplements.

Flax seed is the most abundant plant source of omega-3 fatty acids. Omega-3s are associated with lowering cholesterol, improving inflammatory conditions (arthritis and asthma), improving circulation, reducing clotting and lowering blood pressure. They have also shown to help mental and visual function.

So, how do we include more flax seed in our diets? Try adding a couple tablespoons to yogurt or cottage cheese. It’s also a great topping on salad and can easily be added to hot or cold cereal. Baking is a great way to include flax. Add it to pancake or waffle mix, muffins, breads, or even cookie dough.

Making an effort to add more quality foods to our diets will not only improve overall health, but often crowds out empty calorie (not so good for us) foods. Better for everyone!

Check out how to include Flax in your banana bread with the recipe below

Healthy Recipe: Flax Banana Bread

  • ½ cup packed light brown sugar
  • ½ cup low-fat buttermilk
  • ¼ cup fat-free egg substitute
  • 3 tablespoons canola oil
  • ¾ cup unbleached all-purpose flour
  • ½ cup whole-wheat flour
  • ¾ cup ground flaxseed
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • c teaspoon salt
  • 1 cup pureed bananas
  1. Preheat oven to 350E F. Coat a non-stick 8″ by 4″ pan with non-stick cooking spray.
  2. In a large bowl combine the sugar, buttermilk, egg substitute and oil. Whisk until smooth.
  3. In a medium bowl, combine the unbleached flour, whole wheat flour, flaxseed, baking powder, baking soda and salt. Whisk to mix. Add to the liquid ingredients. Stir just until blended; do not overmix. Add the bananas and stir to mix.
  4. Pour into the prepared pan. Bake for 40 minutes or until a knife inserted in the middle comes out clean. Remove the pan to a wire rack and let the bread cool slightly. While it is still slightly warm, turn the bread out of the pan.

Makes 10 slices.

Note: For best results choose very ripe bananas, place them in a blender or food processor and puree until smooth.
(Recipe from

Client Spotlight

Karen Helouin and Jim Reed – January

Client of the month photo Client of the month photoCongratulations to Karen and Jim our first Couple of the Month! Karen has been with Body Basics since before we opened our doors two years ago and it took her almost that long to finally get Jim to start up with us, too. Despite his incessant humorous griping, Jim is seeing great improvement in his strength and endurance. Karen has also come a long way over the past 2 & 1/2 years. She has now successfully made exercise a part of her life and is officially obsessed. Although she has had her share of challenges, Karen refuses to let them get in the way of her workouts. Together, Karen and Jim give support and encouragement to one another at home, which has certainly helped in their health and fitness improvements. Congratulations you two we are all very proud of you both!
-Chris, Jenny, Cecile, Bryon, Abby & Kathleen

Mike Cummins – February

Client of the month photo

Mike has been with Body Basics since the summer of 2006. In that time, he has greatly improved his hip strength and flexibility as well as his core stability. Mike has also reported a decrease in lower back pain, which is greatly improving his quality of life. Mike has shown incredible dedication to his workout and is totally focused and ready to work when he enters the studio. Prior to vacations, he requests exercises and stretches to do on his own.
Congratulations Mike! We are all very proud of you!
– Chris, Jenny, Cecile, Bryon, Abby, and Kathleen

And the winner of the Referral Challenge trip to NEW YORK is

The winners name will be posted on the bulletin board in the studio! Check it out the next time you’re passing by.

Fitness Question/Answer:

Did you read the above article about Resolutions? If so, answer the following question:

What percentage of Americans are really serious about achieving their goals?

Answer to the fitness question posted in the previous newsletter:
Your fitness coaches say: weight loss is a by-product of a healthy lifestyle.

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Cecile, Jenny, Bryon, Abby and Kathleen

Staff picture December 2006

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