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The Pulse - November 2019 Newsletter

Article – Reduce Your Stress Laugh a Little (Or a Lot)

Can laughter really help with stress? It sure can! Laughter is a healing activity. It can also be quite a workout. Have you ever laughed so hard that your abs actually hurt and your face muscles are exhausted?! That’s some good exercise you just put your body through. It was so much fun, I bet you never realized the benefits that laughter has on your health and well-being.

Laughter operates on two primary levels: the biophysical and the biochemical. Let’s learn a bit about how this is so.

At the biophysical level, laughter moves lymph fluid around your body by the convulsions experienced during laughter. Your body needs to move to properly circulate lymph fluid so that your immune system may carry out its natural functions. Laughter is a great way to do just that.

Laughter also increases oxygenation of your body at both the cellular and organ levels. When you laugh, you intake large amounts of oxygen in huge gulps, and as this process is repeated, your body goes through somewhat of a temporary hyperventilation session.
Increasing your intake of oxygen is a good thing for your body. Oxygen is one of the primary catalysts for biological energy in the body and is an element of intracellular energy that’s absolutely necessary to sustain human life.

Laughing also boosts circulation and gets your body moving! The harder you laugh, the greater these effects will be. If you can find a way to get yourself rolling around with outrageous laughter, you are going to feel wonderful and get a great workout in the process!

On the biochemical level, when you laugh, your body generates a wealth of healing chemicals such as serotonin (a brain chemical that affects emotions, behavior and thought) as well as other immune-boosting chemicals like interleukins (substances that can improve the body’s natural response to disease). In other words, laughter can help defeat the negative health affects of chronic stress.

Here are some easy to implement laugh-producing tips: watch a funny movie, hang out with a comical friend, observe a child (they still know how to play and laugh) and finally, train at Body Basics where there is always a good time to be had.

This article is paraphrased from the content segment from the book “The Five Habits of Health Transformation” by Mike Adams. The book covers the five most effective, yet effortless strategies for enhancing health.

Client Spotlight – Barbro Huth

Client Spotlight Questions

1.   What was the reason you decided to go to a trainer?
I felt tired, listless, weak. I lacked both physical and mental energy.

2.   Did you consider or participate in any other form of treatment for your reason before seeking a trainer? Examples: physical therapist, acupuncturist, medication
Since there was nothing specifically wrong with I did not seek any treatment.

3.   How did you hear about BodyBasics?
My neighbor Lynne recommended Chris at Body Basics. She had tried other forms of treatment before BodyBasics but had nothing but the highest praise for Chris.

4.   Did you evaluate other gyms or trainers before deciding on coming to Us? If yes, what were other places missing that BodyBasics was able to provide?
I didn’t try anything else. Lynne’s praise was good enough for me.

 5.   Ultimately, why did you choose BodyBasics over other options?  
Honestly I never liked going to a gym although I loved moving. Running when I was younger, tennis, hiking, walking … So when I discovered what exercising was like with a trainer I knew this was the right thing for me.

 6.   What goals did you have when you started at BodyBasics?
I had very vague and general goals. I wanted to see if moving and exercising with guidance would make a difference, if I would feel stronger, move better and also have a more positive outlook.

 7.   How long have you been training at BodyBasics and what specifically have you achieved over that interval?
My plan was to stay with a trainer for six weeks and then exercise on my own. It didn’t work out that way. It’s now been seven – yes 7 -years since my first session. I feel stronger, I move without pain, my mind works better. I can’t imagine my life without BB. It’s the first thing I schedule every month.

8.   What current goals are you pursuing with your trainers at BodyBasics?
My goal, my wish, is to go about my life with as much energy and ease as possible for as long as I am able.

Welcome New and Returning Clients

The greatest compliment we can receive is a referral from one of our clients or allied health network!

  • Gary Gethmann ~ referred by fellow client Jim Gressinger
  • Robin Mangan ~ found us online
  • Vickie Lehr ~ referred by Dr. Martinez at TMC One
  • Sharon Thomas ~ found us online
  • Mark Kamitomo ~ referred by his trainers at Deliberate Strength
  • Dean Sipe ~ referred by Dr. Mike Lee at ProActive Physical Therapy
  • Ted Reingold ~ referred by Dr. Martinez at TMC One
  • Mary Jondrow ~ referred by Dr. Jonathan Tait at Rejuv Medical Southwest
  • Anne Connell ~ found us online

“Shout Outs”

Shout outs are about us voicing victories we witness you all having at BodyBasics. We’ll keep it to our top 5 each month.

  • Michael Cummins ~ for walking around his block, not once but twice, for the first time in about 5 years!
  • Barbara Supper ~ for doing her part while away for the summer to eclipse her previous best on the leg press day one of being back!
  • Jim Gressinger ~ for continuing to increase the quality of his walking without an assistance! Keep up your home workouts Jim!
  • Mo Goldman ~ for his successful return to running once again without pain! More glutes and hamstrings for you sir!
  • Tricia Harris ~ for absolutely rocking her dress as a recent family wedding!

Recipe – Maple-Ginger Roasted Vegetables with Pecans

Roasted vegetables are something we eat almost every night. It’s fun to mix up the vegetables and seasonings to try something new! Here is a great side dish option to try at Thanksgiving. Couple quick tips hen roasting vegetables be sure to chop them about the same size, so they cook at the same rate. And toss them at least once while they’re in the oven, so they brown evenly. 

1 1/2 cups pecans

4 medium carrots (3/4 pound), peeled and sliced 1/4 inch thick on the bias

2 large parsnips (1 pound), peeled and sliced 1/4 inch thick on the bias

1 medium head cauliflower (2 1/2 pounds), cut into 1-inch florets

1 small butternut squash (2 pounds)—peeled, seeded and cut into 1-inch dice

1 pound brussels sprouts, halved

1/2 cup extra-virgin olive oil

1/4 teaspoon freshly grated nutmeg

Kosher salt and freshly ground black pepper

2 tablespoons minced fresh ginger

1/3 cup pure maple syrup


Step 1
Preheat the oven to 425°. Spread the pecans in a pie plate and toast until fragrant, about 6 minutes. Let cool.

Step 2
In a large bowl, toss the carrots, parsnips, cauliflower, squash and brussels sprouts with the olive oil and nutmeg and season generously with salt and black pepper. Spread the vegetables on 2 large rimmed baking sheets and roast for 30 minutes, until the vegetables begin to brown. Scatter the pecans and ginger over the vegetables and drizzle with the maple syrup; toss well. Continue to roast the vegetables for 25 minutes longer, until they are tender and golden. Scrape the vegetables into a bowl and serve hot or at room temperature.

Basic Moves by BodyBasics ~ BodyBasics Mobility Circuit (link mentioned for alternatives is found at the bottom of our website)

Community Events

Walk With a Doc at 9:00 A.M. at Children’s Memorial Park

Join yours truly, Chris Litten, as well as our community partners, Dr. Seth Peterson, owner of The Motive Physical Therapy Specialists, and Amber Stazenski, Owner of Pusch It Personal Training, December 7th at 9:00 a.m. for a mix of learning and moving! We’ll start right at 9:00 with one of us speaking on a topic of interest. After that, we’ll all set off together for an invigorating walk along the Rillito River starting at the backstop of Children’s Memorial Park. Dogs and friends or neighbors are DEFINITELY welcome! Dr. Peterson, Chris and Amber are all rallying to increase your fitness and the fitness of our community. For map of location please call us and we will be happy to get all information to you. You can also like our Facebook page. Search “BodyBasics Personal Training” and click on the Move Better, Feel Better, Live Better logo. We provide great content daily.

Team BodyBasics

Chris, Kris, Kristian, Amanda, Dustin, Xavier, Aaron, Mike and Vadim

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