Move Better, Feel Better, Live Better

Schedule a free consult

1631 West Ina Road Suite 111

Tucson, Arizona 85704

(520) 498-0359 Hours

The Pulse - September/October 2006

In this issue:Toggle Table of Content

Get Your Kicks in 2006

The BodyBasics New Year’s Resolution Get Your Kicks series continues with more information about making healthy changes in your life.

The previous four newsletters have been informative about #1 – Jump-starting your day with a good breakfast, #2 Reducing your stress with laughter, #3 Getting adequate sleep, #4 Staying properly hydrated.

In this newsletter, we will discuss how to take the first step toward reaching your desired self: Goal Setting.

Goals, Goals, Goals

Why is it that when you have a goal in mind it can be such a challenge to achieve? Much of the challenge is not physical, it’s mental. How many times have you decided that ______ starts Monday? If you are like many, this familiar phrase has been used to describe the starting point of your weight loss plan, fitness routine, or numerous other health and fitness related goals we all share an interest in implementing into our lives. So how do we go from hoping to realizing success? Use these tips from your BodyBasics Fitness Coaches as a starting point.

1 Decide what it is that you really desire.
Often times, we will not reach our goals because, honestly, what we are striving for is simply not what we really, deep down, desire.

2 Set specific goals.
Many goals are too general. I want to lose weight you might say. Okay, dig deeper a bit. How much weight? In what time frame? What are the steps that need to be taken in order for that to happen? It is also a good idea to break down your overall goal into monthly goals, weekly goals and even daily goals.

3 Make realistic goals.
Think about this – There are actually no unrealistic goals, just unrealistic time frames. For example: It takes a calorie deficit of 500 kcals a day to eliminate one pound of fat a week. 1000 kcals a day for two pounds a week. Be honest with yourself in what you can, and are willing to realistically achieve.

4 Write your goals down!
This could be one of the most important steps to setting goals. Once you write down that goal, you are committing yourself to starting your adventure towards that goal. This can be scary. But, think of the awesome reward! A lack of committing to this step leaves you with only unrealized wishes and dreams

5 Stay positive!
Negative words can have such an impact on your well- being. Your conscious mind may say something negative, but it’s your subconscious mind that interprets those words as fact. Even if you are feeling low, force yourself to think of something positive about yourself and the successes (as small as they may seem at times) you have had thus far. And even if you happen to not reach a goal for that day, don’t beat yourself up over it. You have not failed. Simply shake it off and remember that tomorrow is another day. The key is to keep moving forward.


Talk to your BodyBasics Fitness Coach. We specialize in goal setting (simply because we do it all the time with our clients) and we are more than happy to re-visit your goals or even create new ones with you.

So, get going! Draw yourself a map. Give yourself some direction. Write down those goals and take your first step!

Food for Thought:

Think about changing your everyday vocabulary to discard negative words and replace them with a more positive and uplifting language. Start with this one

Stay away from saying I desire to lose weight. Replace lose with eliminate. Why? Because what you lose, you are sure to find again.

Gene Donohues 7 Easy Steps to Powerful Written Goals

Worth Reading: the following website has oodles of good information about weight elimination and the mental battles people will go through in the process:

Saying Hello and Goodbye

It is said that the only things for certain in life are death and taxes. Another thing that is certain in life is change. Change is inevitable and whether we like it or not, we may rest comfortable in the fact that we can forever count on change. Change will never let us down. It will always be there.

The reason we bring up change at this time is because there are some changes going on at BodyBasics. As clients come and go, so do your Fitness Coaches.

After a year of working with us as a dedicated Fitness Coach, Body Basics is sad to announce that Gordon Chapell has decided to leave the studio in order to pursue other ventures and dreams. Gordon has been a wonderful addition to the Body Basics team and we will all miss him. Thank you, Gordon, for your time and dedication to BodyBasics. Good Luck in your new adventure!

So, as one Fitness Coach leaves us, another is added. Bryon Lichtenhan is now on-board as an actual paid employee! You may remember him when he was interning with us this past Spring. Bryon has now joined the BodyBasics team and we are all very excited to have him on board. Welcome to the crew Bryon!

BodyBasics goes around the world!

See your picture in our newsletter! Body Basics is putting together a new column featuring YOU! Next time you are on vacation or just traveling away from home; take a picture of yourself wearing your BodyBasics shirt. Send it to us and we’ll feature you in our newsletter! You are going to help us take BodyBasics around the world! If you do not have a BodyBasics shirt, let us know. We are continually taking orders for new tees.

Here are a couple of pictures in response to our last month’s newsletter article featuring Kodiak Cakes ®. These pictures are courtesy of Pete Shaw (Jennys dad) from his trip to Kodiak, Alaska.

bear kodiak

Nutrition Services Update

Thank you to everyone who filled out our Nutrition Questionnaire. Abby is busily looking them over to help her create a new nutrition service that will best fit your interests and your schedules. We will keep you updated on the latest developments.

Recipe Section:

Have you checked out the new Nutritionist of the Food Network, Ellie Krieger? Ellies show Healthy Appetite with Ellie Krieger is on the Food Network every Saturday afternoon from 1:00-1:30pm (Tucson time). It is a fun show that is jam-packed with nutrition information. Listen to her everyday tips and watch how she meticulously measures her ingredients to ensure that she is not consuming more calories than necessary. Simple and totally effective!

You can also check out Ellie on the Food Network.

When you go to her website, scroll down to the view the following quick and healthy snack ideas:

  • Blueberry Blast
  • High Energy Mix
  • Portable Lunch

This website and information on it has been approved by our Dietician Abby.

Client Spotlight

Mia Tschampel – September

Client of the month photo

Mia has been a client at BodyBasics for over a year now and the strides she has made in her level of fitness and body awareness are amazing. A student of yoga and the body-mind connection, Mia came to us with great flexibility and postural awareness. What she has really gained here at BodyBasics is muscular strength and endurance as well as the understanding of the exercises and the ability to perform them correctly. Check out her bulging biceps!

Like us, Mia is eager to share her knowledge about the human body. Late June, Mia gave a few clients and fitness coaches a taste of alpha mode training it was wonderful! Congratulations Mia for a job well done. You are very deserving of this award and we are proud to give it to you.
Chris, Jenny, Cecile, Bryon, Jason, and Abby

Linda Loomis – October

Client of the month photo

Linda has been a client of BodyBasics since before we moved to our current location (over 2 years)! In that time, she has improved her fitness level and learned to really challenge herself in the group training. Recently, Linda has taken on a specific goal and she is definitely determined. Along with her three days a week of group training, Linda is doing monthly one-on-one personal training as well as nutritional consultations with her Fitness Coaches at BodyBasics. She also has a specific strength training program and a cardio regimen she is following to a T!

Congratulations Linda! You are taking the right steps to achieve your goals and we are very proud of you! Keep up the great work!
“Chris, Jenny, Cecile, Bryon, Jason, and Abby

Client Highlight

Congratulations to Silvia Viramontes the winner of our San Diego Referral Challenge! Silvia referred 3 people to BodyBasics within the three months of the challenge. Congratulations to Silvia and thank you to every one of our clients who also participated in referring new clients to BodyBasics.

New Referral Challenge!

The new challenge has begun and this time Body Basics is putting you on a plane to New York City! The winner of this challenge will be awarded with airfare for two, a 3 nights stay, and 2 tickets to a Broadway show!

The challenge has started and will run until December 31, 2006. Travel must take place by June 2007. See your Fitness Coaches for more details.

Fitness Knowledge Question:

Did you read the Goals, Goals, Goals article above? If so, answer the following question

According to the article, what tip could be the most important step to setting goals?

The answer will be posted on the studio bulletin board and will also be printed in the next newsletter.

Answer to the previous question posted in the July/Aug newsletter:
The 180lb client would need to drink 104 oz of water in the day that he/she exercises for an hour at BodyBasics.

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, Jason, Bryon, and Abby

Staff picture June 2006

Post navigation
Scroll to top