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The Pulse - July 2014

In this issue:Toggle Table of Content

Unlock Your Potential

Brain“Today is the day I am going to commit to…” Is this a statement that has played in your head? Of course it has! It was most likely attached to something job-related, family-related, or, as we will discuss in this article, fitness-related. So, if the majority of us have either verbalized this or at the least had this thought, what prevents us from seeing it through? My argument is that we may have a fixed mindset versus a growth mindset. According to Carol Dweck, a professor of psychology at Stanford University who wrote the book, “Mindset: The New Psychology of Success” those with a fixed mindset believe that their traits are just givens. They have a certain amount of brains and talent and nothing can change that. It’s the “it is what it is and I can’t change it” way of thinking. On the flip side those with a growth mindset see their qualities as things that can be developed through their dedication and effort. This article will provide some insight into how you can shift your mindset to be open to growth so that you can find success in achieving your fitness goals.

Emotion is usually a part of the equation when it comes to change. It is no surprise that our emotions also play an instrumental role in affecting our mindset towards fitness. However, we can deal with our emotions in a manner that limits us (fixed mindset) or in a way that provides us a platform for further change (growth mindset). If we feel emotion towards, let’s say getting rid of the weight that has steadily found its way on us, that emotion will speak to us. It will tell us how much we don’t like the image of ourselves in the mirror. It will voice our envy of others who seem to evade our fate. This is all normal and part of a shifting mindset, as long as we actually get to the shifting part. For those of us who have a fixed mindset, we may decide to change but we will get frustrated and often quit altogether if the changes don’t happen the way we want them to. We may slip in and out of taking action steps but because our mindset is based on having only what we feel is available, we will usually fail.  What does this do? It simply reinforces that we have a limited amount of brains and talent to change our circumstances.

On the other side is the growth mindset. In the scenario described above the same voice could speak the same ills. The difference would come in the shift from being limited by our thoughts to thinking limitlessly on how we are going to achieve our goal. In my reading on a growth versus fixed mindset I consistently discovered this to be true. One psychology study I read provided a great illustration of this relating to Computer Science majors and how they approached a challenging element of programming. Those with a fixed mindset were solid, as long as they knew the material. As soon as the information got challenging despite still being attainable with some help or further exploration, the students would present with varying levels of frustration. On the flip side those who were found to have the qualities of a growth mindset did not feel frustrated. Instead they felt challenged and sought solutions actively to understand the material.

I think this is very compelling information because the same tendencies present when we are approaching our health and fitness goals. How many times have you found yourself frustrated? I know I have experienced those feelings many times over the years. If your mindset is fixed frustration left unresolved eventually leads to disengaging, quitting is another way to state it. So, if we know that frustration is one of the indications of being fixed in our train of thought, let its ring remind us to seek additional guidance outside of what we may presently know. This may be reading up on the particulars of your weight loss goal. It could involve asking a friend to help you stay accountable. Another option is a personal trainer you believe in. Again, your personal trainer, much like a trusted friend, can become your greatest ally as you commit to a scheduled workout so many times per week rain or shine, good day or not so good day.

When the going gets tough, those with a fixed mindset have trouble continuing to trudge forward. Understand this up front. You will be more prepared to counter negative self-talk if you are mindful of the fact that it will try to creep in and halt your progress. If lasting change is your goal visit past attempts for why they did not end in success and prepare solutions to overcome your own negativity. Seek knowledge, accountability, and motivation. Remember, your growth is dependent on stretching yourself further than you have been before.

1-    Murphy, Laurie, and Lynda Thomas. Dangers of a Fixed Mindset: Implications of Self-theories Research for Computer Science Education 40 (25 Aug. 2008): 271-275. Web.

2-    “MINDSET.” Mindset. N.p., n.d. Web. 29 June 2014.

Welcome New and Returning Clients

Dolly Wheeler referred by Dave Bishow

Aileen McCarthy referred by Tom Martinelli

Barb Dominick-Price referred by  Dr. Jennifer Linn

Esther Sherberg referred by Patti Trout

Sherry Whitney referred by Dr. Goldman’s office

Jan Bush referred by Lucia Towe

Nick & Traci Cortese referred by Joe Heater

Summer Shout Out!

Len and Erene

Way to go Len and Erene!  Taking the June Plank Challenge on vacation, 150 minute planks on the top of Mt. San Jacinto.









FUNctional Health

Natalie and Josh youth fitnessBodyBasics will be offering two kids exercise and health classes this summer.  With the rise of childhood obesity and sedentary lifestyles we decided to take some action! FUNctional Health is a youth fitness and health class being offered to kids 8-12yrs at BodyBasics! In our one hour classes kids will be introduced and educated on healthy habits. The focus will be fitness driven, with education about nutrition, hydration, and importance of adequate physical activity.

  • Session 2 July 7 – Aug 8
  • Mon, Wed, Fri @4:30pm
  • $180 per 4 week session
  • Call us to reserve a spot for a child you care about. Space is limited.

Client Spotlight

Kathy Spude

Kathy SpudeWith a smile every time she walks in the door and a “go hard or go home” attitude carried into all of her workouts, Kathy is a great example of how much simply being consistent can improve overall fitness. Kathy initially started training with Chris back in 2001 when she hired him as her coach. Fast forward 11 years and Kathy is still dedicated to her workouts. Presently, she is a regular participant in the Fitness Fusion classes 2x each week. Kathy is most proud of her improved core stability. Specifically, she is pleased to be able to do slide board mountain climbers in full pushup position. In talking to her I also found out she loves the TRX! Rows, Torso Rotations, it doesn’t matter. Kathy has recognized in her day to day how much stronger she is also. She shared a more recent example of being able to squat down and hold her squat confidently as she picked something up, an activity that would have had her awkwardly getting down on her knees in the past.

Kathy, I think you know how much of a fan we are of you. Thank you for continuing to trust not only in me, but also the team I have assembled. We love training with you and look forward to continuing to find new and creative ways to challenge you.


Recipe – Avocado Red, White and Blueberry Salsa

Red White and Blueberry Salsa

This is perfect for your July 4th party!


  • 1/2 sweet white onion, minced
  • 2 ripe, red tomatoes, diced
  • 2 Serrano chilies, stemmed, seeded and minced
  • 1 Tbsp. minced clilantro
  • 1 ripe, avocado peeled, seeded and diced.  Be sure the avocado is not too ripe.
  • 1/2 cup fresh blueberries
  • 1/4 tsp sea salt
  • 1/2 tsp fresh lemon juice


Gently combine all ingredients together.  Gently mix.  Let rest for at least 10 minutes before serving to allows the flavors to combine.


Video – Iso Back Hold on Bench


Team BodyBasics

staff pic revised

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

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