In this issue:
Get Ahead of Your Health Seminar Series
BodyBasics and MDVIP doctor, Dr. Thomas Griffin, will join together to put on the second in a four part progressive lecture series, Feeling Good For Life. This interactive series is partly based on Dr. Griffin’s book “The Physician’s Blueprint for Feeling Good for Life”. Join us next time as our very own Michele Sullivan and Dr. Griffin will be discussing what mental toughness is and the important role it plays in your health and fitness. The discussion will be a mix of information and on your feet interaction so dress accordingly and get ready to have some fun!
July 28th, August 25th and September 29th
Workshops will be held at the El Conquistador Golf and Tennis Club on La Canada in the Sunset Banquet Room from 5:30pm-7pm.
RSVP by calling Dr. Griffin at 520-544-7644 or
Join us Thursday July 21st and July 28th at 8AM for Gentle Yoga!
You can sign up online or by calling the studio at 520-498-0359.
Article – Mindset Matters Most
Picture this scenario. You really want to lose weight. You’ve just looked in the mirror, again, and walked away committed to make a change. How about this one? You really don’t like your current job. The pay is good, your boss is great. Your dislike is simply because you have a different vision for yourself.
If you’re like me you can relate to both of these scenarios. In the last twenty plus years I’ve coached thousands of clients who have shared with me these desired areas of change and countless others. What has intrigued me over the years the most though is what causes one client to actually realize their desired outcome and another to be less successful. I have discovered through research of my own as well as personal observation three key ingredients that I believe will greatly increase your success rate when it comes to sustainable change in your life. In today’s article I plan on revealing each of them. My hope is that you might find something that connects with you and improves your personal success in achieving desired change.
Probably the most important aspect of change that I have observed over the years is establishing support. For married couples your spouse is a tremendous source simply because of the amount of time and mutual choice making that takes place on a daily basis. In my experience, couples who communicate well and support each other tend to be healthier, happier, and more content than those who struggle to do so. For those unmarried it can be at least one great person in your daily life, ideally someone you interact with in some way almost daily. Having a level of support outside of yourself is essential because it gives you a source of encouragement, reflection and feedback, and even motivation.
Let’s be real here too! Change of any kind can be daunting. Going about it alone is like going into a vaguely familiar neighborhood at night, unnerving and even treacherous. Add one source of support and suddenly your situation doesn’t feel nearly as scary as it does alone. Also, remember one more thing when it comes to establishing support. Communicate the level of support you want or feel that you may need instead of just assuming that your source will know what to do and say without your guidance. If you take the time to first establish who you want as your confidant and then determine collectively how and to what extent you want them to support you, they will feel more certain in their supporting role.
Another important observable ingredient for improving the divide between wanting something and achieving it is to resist going big with change and instead set one tiny habit at a time. We’ve all sought change of something at some time or another only to find ourselves no closer to doing so several weeks later. Often this is simply the result of trying to do too much too soon. I recently experienced this with a client who was dead set on losing weight so they bought a plan that involved taking changing their diet dramatically, adding supplements, and implementing a pretty specific exercise program all at once. The intent is clearly understood and the methods can be implemented successfully. However it’s just too much! Instead pick one part and focus only on it. Your one part may still be too much even. So, break your one part into an even simpler part. For example, instead of changing your diet dramatically try eating less of the same stuff before going another step and changing the foods you are in the routine of eating for those that are not so familiar.
A third key ingredient that I have observed in those who achieve successful change is an emphasis on writing things down. I have found that individuals who are able to define their goals on paper are better at determining what behavioral modifications and decision making will need to occur in order to realize their desired outcome. Over the years I’ve seen writing take on many forms also. Journaling is a common one and so is creating “to do” lists. Others have made spreadsheets with established timelines for completing various elements of their plan. Whatever the form of writing has been, I’ve observed a much greater success rate in those who participate in some level of it versus those who do not.
My hope in writing this month’s article was to offer those of you who seek some level of change a tested starting point for doing so. I promise you that if you establish social support, focus on changing one habit at a time, and take the time to write your hopes for change as well as your plans for doing so down, you will greatly improve your chances of successful change. Add to those being consistent in sticking to wherever you are in your plan and time is all that is between you and success.
Meet this month’s client spotlight, Don Pomeroy. Certainly no stranger to staying healthy and fit with a regular walking routine all of his life and consistent bodyweight maintenance, Don’s relationship with us at BodyBasics began shortly after his 79th birthday when his wife gently mentioned that his upper body was looking weaker and his posture was starting to really slip. Just a year prior Don had been introduced to BodyBasics via a gift card given to him by a good friend, Lorri Gaffney, who was a client of BodyBasics and spoke highly about their personal trainers. Because he lived in a Senior Community and saw how people who didn’t take care of themselves had such limits to their lifestyle, Don decided that he had to make a change.
When Don started his training at BodyBasics his goals were three-part; he wanted to better his posture, improve his upper body strength, and learn how to accomplish both of these goals without injuring himself. Two and a half years later, under the intelligent coaching of his primary trainer, Myrya Ruiz and a support cast of others, Don’s made incredible progress! He stands more upright, does amazing feats of upper body strength like pushups and neutral-grip pullups, and has learned so much that he does additional workouts on his own at home to compliment his two day per week routine at BodyBasics. Nearing 82 years young, Don is a shining example of how capable our bodies are when we connect mindset with action.
- In His Words: After two and one-half years working with Myrya and others, my posture is much improved, and I have what seems to me and to others, a brand new set of shoulders and arms. My wife tells me to be careful when we hug! What also pleases me is how much more self-confidence I have in myself.
Welcome New and Returning Clients
The greatest compliment we can receive is a referral from one of our clients or allied health network!
Linda Cordova referred by Dr. Tait
Janetta and Scott Gustafson referred by Watson Chevrolet
Nick Guttuso referred by his daughter who was referred to us by past BodyBasics client, Theresa Petrillo
Susan King referred by Dennis Gyllenhaal
Victoria Krueger referred by her husband Burke
Melissa McLauchlin referred by Precision Nutrition
Dori Reap referred by Sandra Northcutt
Richard and Tina Solomon referred by Chad Miller
David Towne welcome back!
Shout outs are about us voicing victories we witness you all having at BodyBasics. We’ll keep it to our top 5 each month.
Denise Roepke – for coming out lighter after nearly a month of unbelievable stress at her last weigh in!
Heidi Thompson – for having such an incredibly open mindset when it comes to doing “scary” things like medicine ball squats and lateral lunges!
Ed Gaffney – for realizing a long standing goal of touching his toes from a standing start!
Burke Krueger – for recently trekking across several miles of golf course, something he could not do a year ago!
Toni Siler – for making marked improvements in her shoulder range of motion through diligent effort on her part and consistent self care!
Recipe – Spicy Peanut Shirataki Noodles
I was thinking in this heat why use the oven? So I found this great no oven needed recipe. No-cook noodles with fewer than 20 calories per serving – sound impossible? Well then meet shirataki: springy,
2/3 cup chunky natural peanut butter
2 Tbsp soy sauce
2 Tbsp lime juice or rice wine vinegar
1 Tbsp sugar or honey
2 – 3 tsp Asian chili sauce, such as sambal oelek or sriracha
2 tsp toasted sesame oil
1 small garlic clove finely grated
2 (8 ounce) packages shirataki noodles, rinsed, drained and patted dry with paper towels
1 cup loosely packed mix of basil, mint and cilantro leaves
1 cup mung bean sprouts
4 scallions sliced into strips
1 jalapeno seeded and thinly sliced
1 large red bell pepper cored and sliced into strips
1/2 large English cucumber cut into half moons
1/2 cup roughly chopped roasted peanuts
In a large bowl whisk together peanut butter, soy sauce, lime juice, 2 Tbsp warm water, sugar, chili sauce, oil and garlic until well combined. Add noodles and toss gently to coat. Add herbs, sprouts, scallions, jalapeno, bell pepper and cucumber and toss gently to combine. Transfer to a platter, scatter peanuts over the top and serve. Enjoy!
Video – Hurdle Step Straight Arm Pull Down
Chris, Kris, Myrya, Michele, Kristian