The Pulse - July/August 2007

Volume 3.4

Going on Vacation? Don’t Forget Your Workout Clothes!

So many times, we view vacation as a break. We think of it as an escape from our busy, hectic lives. This is exactly what it should be. However, this break does not mean that you should let your fitness and nutrition efforts go by the wayside. If you are going to succeed in your health and fitness goals, it is imperative that you make your health and fitness a part of your life and not just an addition to your life. Therefore, when you travel, you should plan to have fun, relax, enjoy your time away and lace up those workouts shoes to continue to stay active on your vacation.

Staying active while on vacation does not have to mean going to a gym to workout if that does not sound like much of a vacation to you. Still, we do encourage you to find other avenues to keep up your activity level. This is because during a period of inactivity, initial improvements in cardiovascular fitness will decrease over time. One who is inactive for 4-13 weeks will lose over 50% of gains made. That’s over HALF of hard earned fitness improvements that can be lost over just 4 weeks of inactivity! We encourage you to decide now that it is not worth throwing all your hard work away and to make a commitment to keep up your activity while on vacation. By doing this, you continue to make health and fitness a part of your life and you prevent having to start from square one when you return home.

Do you have to exercise as much as you do at home to maintain your fitness level? Research shows that to maintain your level of fitness, you must exercise AT LEAST ONCE A WEEK with the same intensity as you do during your normal exercise routine. That means pushing yourself to exercise at a level that you would if we were standing right by your side as we do during your normal training sessions. We understand the challenge in finding the motivation on your own and especially while on vacation. Therefore, your Fitness Coaches at Body Basics recommend AT LEAST TWO DAYS of total body activity, consisting of resistance and cardiovascular activity, at a moderate to moderately-hard level of intensity. We feel that two days of activity at this level is a very attainable goal and will be enough to sustain most of your fitness gains throughout your time away.

How can you stay active while on vacation? There are plenty of ways to keep up your fitness level while away from home. When you make fitness a part of your life, you will find that you tend to seek out ways to be more active no matter where you are. When you make reservations for a hotel, look for those that have fitness centers in them or near by. Often times if a hotel does not have a fitness center on location, it will offer discounts or passes to a gym that is in the surrounding area. You can also do an innovative in-room workout consisting of bodyweight exercises, i.e. pushups, squats, lunges, and rows using a towel wrapped around a door handle. Another idea is to pack minimal workout equipment. Lightweight bands pack very easily and open up all sorts of exercise possibilities. If you are interested in a hotel room friendly workout, let us know and we will be happy to put together a travel program for you.

If the beautiful weather is calling you, we encourage you to take full advantage of all the outdoor activities that will be open to you. Rent bikes, go swimming, take an adventurous kayak trip, or walk or jog in the mornings to start your day.

Wherever your travels take you, we hope you have the fun and relaxation time you need and deserve. So, hop in that car, or on that plane, or train, or ship and get ready to have a wonderful vacation full of activity!

Here is some extra information for the extra motivated:

If you are ever stuck in the airport with a long layover, believe it or not, you can use that time to workout! Many airports around the country actually have workout facilities in the terminal. At the very least, there is a gym within 10 miles of the airports. Check out www.airportgyms.com for a full list of airport workout facilities.

Get Fit This Summer with BodyBasics!

For July and August:

1) BodyBasics Health & Fitness wants you to bring a friend to workout this summer!

For the months of July and August, we are offering the opportunity for you to bring a friend or family member to one of your sessions free of cost to you and your guest! This offer is good for any of our services: indoor and outdoor group training, one-on-one personal training, and nutrition coaching.

We ask that you please let us know in advance when you will be bringing your guest so we can plan accordingly.
This offer is available for months of July and August only. Each guest will have the opportunity to experience one complimentary session with us during your workout or nutrition coaching session.

Now is the time to give your loved ones the chance to experience what you have been talking about all these weeks, months, even years! We are excited to meet everyone, so spread the word to your friends and family.

2) Complimentary Workout – Saturdays 8:30-10:00am

Every Saturday morning during the months of July and August, BodyBasics is offering a complimentary group workout for prospective clients. The group is scheduled from 8:30 – 10:00am. Please contact us at 498-0359 if you, or someone you know, is interested. No reservations necessary.

Come visit us and experience the difference!

For more information, give us a call at 498-0359.

Stepping Out / Staying In Events

Stepping Out: Summer BBQ

On June 10, 2007, we held our annual Client Appreciation BBQ. Faye Morse was gracious enough to invite us into her beautiful home for the event. Everyone brought delicious and healthy potluck items! The event was a success!

Thank you to all of our clients who were in town and joined us for the BBQ. We look forward to seeing everyone at the next one!

Abby’s Corner

Nutritional information from your Nutrition Coach, Abby Floyd, RD

The summer months bring trips and great memories, but they also bring a challenge to healthy eating. Making healthy choices while on vacation is not as tough as it seems but it does require some planning. So let’s think ahead and include some healthy eating into our travel plans.

First off, keep the good habits that you’ve already started. Remember to eat every 3-4 hours making good snack and meal choices. When we let ourselves get too hungry we are tempted to buy not-so-healthy snacks and overeat at meals. Also, keep up your water intake. Though it might be tempting to choose coffee or soda, staying hydrated with plenty of water will leave you feeling better over the course of the day. Continue to watch your portions as well. Vacations are sometimes filled with special occasions and eating out, all of which can mean large portions. It’s ok to have some of your favorite foods, but splitting meals or ordering lunch or children’s portions will help cut down on extra servings.

This may take a little creativity, but make a goal to eat out no more than one time per day (or less if possible). By packing breakfast foods, snacks, and sandwich ingredients in a cooler you will save yourself a lot of money and calories. If you are staying with friends or family, head to the local grocery store and stock up on your favorite healthy foods, then share them with everyone. Although you can not always control how meals are prepared or what is served, you can always control your own portions.

When you do eat out, try to choose the healthiest menu items. Look for chicken, turkey, and fish dishes prepared without added fats. Look for descriptions such as grilled, baked, broiled, and roasted rather than deep fried, battered, breaded or sauted. Also watch out for cream sauces, extra cheese, mayo, and special dressings. These things can add hundreds of calories to your meal, without you even realizing it! If you must stop for fast food, opt for salads with grilled chicken and light dressing or a grilled chicken sandwich. Many restaurants will substitute a side salad or fruit for unhealthy sides. Skip the fries, onion rings, and soda which are loaded with trans fat, saturated fat, and sugar.

We spend time planning out our vacation itineraries, this year let’s plan some healthy eating as well. Vacations should be enjoyed without taking a step back from your fitness goals!

Healthy Foods List for Vacations

  • Breakfasts- whole grain cereal, oatmeal, fruit, yogurt
  • Snacks- string cheese, individual cottage cheese, yogurt, whole grain crackers, whole wheat pita chips, fruit, dried fruit/nuts mix(portion into bags), cut veggies, light popcorn, energy bar
  • Lunches- whole wheat bread, lean deli meats, peanut butter, stay fresh tuna packs, fruit, cut veggies, water

Abby’s Farwell

As things in life come and go, unfortunately, so do valued team members. Abby Floyd will be leaving BodyBasics at the end of June. As our on-staff Registered Dietician, Abby provided a valuable service in which many of you participated. For this, we thank you and we thank her. We will miss Abby, but we are confident that this decision is the right one for her at this time in her life.

Here is a quick note from our Nutrition Coach:

June will conclude my work as a Dietitian and Nutrition Coach at BodyBasics. I have loved being involved at BodyBasics and getting to know all of you. This decision will allow me to spend more time with family and in other areas of nutrition. I wish you all the best!
Abby

Yoga Anyone?

Body Basics is now offering a Yoga class in the studio on Tuesday afternoons from 2:30-3:30pm. Yoga is a great supplement to resistance and cardiovascular training programs. What could be better than to have an expert-led class right here in the comfort of your BodyBasics home?

The expert who will lead this class is our very own Fitness Coach and Yoga professional, Kathleen Kordich. Kathleen is a multi-certified Yoga instructor with an RYT-500* designation. She recently studied yoga and meditation in India culminating in completion of an advanced certification in yoga and meditation. She was initiated into the Himalayan Yoga Mediation tradition in 1990 and has been teaching yoga and meditation since 1995.

We invite everyone (current clients and new clients) to experience authentic yoga in the Himalayan Yoga Meditation tradition. This gentle Yoga class will include yoga postures, stretches, breath awareness and relaxation in a supportive, non-competitive atmosphere.

*RYT-500 means registered yoga teacher at the 500 hour level and is considered the highest designation in the United States.

BodyBasics Goes Around the World!


This June, Cindy and Lou Petti have sent us pictures from their trip to New York City! They were working out at the fitness center in the Westin wearing their BodyBasics shirts proudly! Cindy Petti won the BodyBasics referral challenge last Summer/Fall for referring the most clients to us during the time of the challenge. BodyBasics sent Cindy and Lou to New York for a two nights stay in the Westin and treated them to two tickets to a Broadway show!

Thanks for the pictures Cindy and Lou! We are glad you had a great time!

Client Spotlight

Jenny Ritchie – July

Jenny was selected for this award as a result of her commitment to success here at BodyBasics. At the beginning of the year, Jenny was part of her family’s challenge resembling The Biggest Loser. With a lot of money as a reward, Jenny knew she had to do something that was going to work so she came to us! Since the end of January, Jenny has not missed one of her three sessions a week! In addition to her group training, Jenny stays after to do her cardio. She was one of the first to arrive in Flagstaff in our Route 66 challenge! Fifteen pounds lighter, Jenny came in second place in her family challenge! Congratulations Jenny on your continued commitment to bettering your health!
~Cecile, Jenny, Chris, Bryon, Kathleen and Abby

Dot Smith – August

Dot Smith is one of the kindest, most caring people you will ever meet. She originally came to us to build strength in her arms, legs, and core to keep up with her active lifestyle. Who knew, in addition to gaining strength, that she would be bicycling her way all the way to Flagstaff, Arizona! This month, Dot will receive her 10th star in our Cardio Star Chart Challenge Route 66. Upon beginning the challenge, Dot felt it was an impossible feat to make it all the way to Flagstaff. Her incredible dedication and consistency has lead the way and she will have completed 253.03 miles in three and half months! Next stop Albuquerque! Keep up the great work Dot! We are all very proud of your achievements and all the progress you have made! ~Jenny, Chris, Cecile, Bryon, Kathleen and Abby

Fitness Question / Answer

Fitness Question/Answer:

Did you read the above article about staying active while on vacation? If so, answer the following question:

At the very least, what type of exercise and how often do your BodyBasics Fitness Coaches recommend for you to do on your vacation?

Here is the answer to the fitness question posted in the previous newsletter:

How much physical activity do the CDC and ACSM recommend?

The CDC and ACSM recommend at least 30 minutes of physical activity on most, preferably all days of the week.

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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