The Pulse - September/October 2007

Volume 3.5

A Bittersweet Goodbye!

As many of you already know, Cecile Gagnevin Brown, one of our valued team members has made the decision to pursue her passion and take her career in a different direction. Cecile has been with BodyBasics since the very beginning and helped build Body Basics into what it is today. Her creative mind and enthusiastic spirit helped to keep the aesthetics pleasant and the energy high throughout the studio.

Cecile discovered her desire to become a Fire-Fighter in the fall of 2006 and she has been working towards that dream ever since. She graduated from the Pima Fire Academy in May of 2007 and has begun the tedious process of applying, interviewing and performing the physical tests for the various fire departments around town. Cecile realized that in order to be successful in her dream, she would need to put 100% focus towards that dream. She made the tough decision to leave BodyBasics to pursue her future as a Fire-Fighter.

We will all miss Cecile very much and we wish her the very best! Thank you, Cecile, for all of your hard work, dedication and love that you put into BodyBasics over the years. You will not be forgotten and a part of you will always be a part of us. Au revoir Cecile!

What Exactly Do the Letters Mean?

As with most businesses, the majority of our clients learned about us through referrals. Word of mouth is a very powerful marketing tool, and most of you have probably come to us based on positive recommendations from others. We know that you are in good hands at BodyBasics, but have you ever wondered about the specific qualifications of your Fitness Coaches? If you are currently training with us, or have looked into training with us, you may have noticed that each one of the Fitness Coaches at BodyBasics has a group of letters following our names. They look important, but what do they mean? This article will answer that question and explain why those specific letters help to set BodyBasics above others in Tucson.

BodyBasics Health and Fitness is proud to announce that each one our Personal Fitness Coaches has worked very hard to earn NSCA* or ACSM** certifications.

*NSCA National Strength and Conditioning Association
The NSCA is considered the worldwide authority on strength and conditioning.

**ACSM American College of Sports Medicine
The ACSM is considered the largest, most respected sports medicine and exercise science organization in the world. It is often referred to as the Gold Standard of the health and fitness industry.

The NSCA and ACSM are thought to be the leading organizations in the health and fitness industry today.

Chris Litten, President of BodyBasics, is a Certified Strength and Conditioning Specialist (CSCS) and also holds a Certified Personal Training (CPT) certification from the NSCA. The CSCS certification is offered to those who have earned a college degree. Last year, Chris completed his Bachelor’s degree with the goal of becoming CSCS certified. Chris is now one of seven registered Certified Strength and Conditioning Specialists and one of five registered Certified Personal Trainers in Tucson.

Jenny Kerbs, Personal Fitness Coach and Studio Manager of BodyBasics, is certified as a Health Fitness Instructor (HFI) through the ASCM. The ACSM HFI certification is only offered to those who have earned a college degree. Jenny is one of seven registered Health Fitness Instructors in Tucson.

Bryon Litchenhen, Personal Fitness Coach at BodyBasics, holds a Certified Personal Training (CPT) certification from the NSCA. Bryon earned his Fitness Professional Certificate through Pima Community College. The Fitness Professional Certification program is taught by internationally known experts in the health and fitness arena. Bryon is one of five registered Certified Personal Trainers in Tucson.

Kathleen Kordich, Personal Fitness Coach and Yoga Instructor, is also certified as a Health Fitness Instructor through the ACSM and is one of seven registered Health Fitness Instructors in Tucson. In addition to her training certifications, Kathleen is an Initiate in the Himalayan Yoga Meditation Tradition. She is one of a handful of Yoga instructors in Tucson with this level of training. She also holds a RYT-500 designation, which is an advanced Yoga certificate.

BodyBasics is very proud to have such a qualified team of Fitness Coaches. Our commitment to our own growth and professional development is something we value greatly and helps to make BodyBasics the best in Tucson!

Announcements and Events

Gentle Yoga (Note time change)

BodyBasics is now offering a Yoga class on Tuesday mornings from 7:00-8:00am. It’s a great way to start your day energized and clear-headed.

Please call us by 5:00pm on Monday to reserve your spot.
Your first session is complimentary.

Family Fitness Fair October 27-28

BodyBasics is partnering up with the new children’s gym, My Gym (located directly across Oracle from us), to participate in this year’s Family Fitness Fair at the TCC. We are looking for excited and energized clients to assist us in spreading the word about BodyBasics and client testimonies are a great way to do just that! We are currently brainstorming fun ways to draw attention to our booth, so if you are interested, please contact one of your Fitness Coaches for more information. Thank you!

Future Announcements and Events

Body Basics Holiday Gift Certificates!

The holiday season is upon us once again! If you’re to get a jump on your shopping, a BodyBasics gift certificate will help you give the gift of health! Ask one of our Fitness Coaches for details.

Race for the Cure!

The 10th annual Susan G. Komen Race for the Cure is scheduled for April 6, 2008. Mark your calendars and stay tuned for more information on how to join our BodyBasics Crew team!

Nutrition Corner – Water: The Fourth Macronutrient

Our bodies need certain nutrients to survive and be healthy. Those nutrients are broken down into two main categories: Macronutrients and Micronutrients. Macronutrients are those needed in larger quantities and consist of your proteins, carbohydrates and fats. Micronutrients are those nutrients needed in smaller quantities such as vitamins and minerals. The fourth macronutrient that is often left out of conversations about important nutrients is water.

Water is an essential nutrient and plays a very important role for all living organisms. Drinking enough water throughout the day will help you to keep your body’s systems working properly. Water transports nutrients to and from your cells; it helps lubricate your joints to help cushion your body from shock; and it works as your body’s temperature regulator. Water has also been thought to have potentially dramatic health benefits such as reducing the risk of heart disease, breast cancer, colon cancer, and bladder cancer.

Due to the fact that water is so important for our bodies, we need to be proactive in making sure we keep ourselves hydrated throughout the day. Every day, we lose a significant amount of water through normal bodily functions such as sweat, evaporation and trips to the bathroom. An average, sedentary 150-pound man can lose about 3 quarts (96 ounces) of water daily and an average, sedentary 120-pound woman can lose about 2.5 quarts (80 ounces) of water daily.

So, how much do you need throughout the day? Daily water needs vary with factors such as gender, body weight, activity level and environment. The general rule is to take in at least 64 ounces of water a day (eight 8-ounce cups a day). The need will dramatically increase based on your activity level and temperatures as well as humidity levels.

For example, a sedentary 150-pound person who lives in Tucson, Arizona will need approximately 77-ounces of water a day. If that same 150-pound person exercises for an hour one day, their need for water will increase to approximately 89-ounces a day.

To find our your approximate daily need based on your weight, activity level and environment, visit the Weather.com hydration tools page.

Water needs prior to and during exercise are extremely important. Here are some general water rules to follow while you are exercising:

Drink 1-2 cups of water about 1-2 hours prior to exercise
Drink another 4-8 ounces of water about 15 minutes before starting to exercise
Drink another 4-8 ounces of fluid every 15-20 minutes during exercise
Drink another 1-2 cups of water after exercise

Here are some other suggestions to help you keep you hydrated throughout your day:

Keep one liter bottle of water at home and drink it each day.
Keep one liter bottle of water at work and drink it each day.
Have one glass of water with every meal
Drink 1-2 water bottles (about 16-24 ounces) during the course of your daily workout
Add a wedge of lemon or lime to your water to give it some more flavor
Both alcohol and caffeine have diuretic effects, so be sure to compensate for this additional water loss

Are you drinking enough?

If you don’t know the answer to this question, keep track one day. Write down the number of glasses/ounces of water you drink throughout the day. A helpful tip may be to make notes in your calendar next to certain times in the day. For example, record the water you take in at breakfast time, then again at mid-morning, then at noon, mid-afternoon, dinnertime, and mid-late evening. Evaluate your day and decide what changes you need to make for the following day!

Reference: The Healthy Eating & Weight Management Guide; Science-Based Strategies for a Better Life. Doreen D. Robinson, RD CDN. 2004. p.7-8.

Healthy Recipe – Balsamic Chicken with Baby Spinach

Recipe courtesy of Ellier Krieger.

Balanced Dinner Video: Watch Ellie make this quick, easy and perfectly balanced meal!

1 tablespoon olive oil
3 cloves garlic, chopped
2 (8-ounce) boneless, skinless chicken breasts, halved
8 ounces baby spinach
2 tablespoons balsamic vinegar
1/3 cup low-sodium chicken broth
1 cup low-sodium canned chopped tomatoes with juice
2 cups whole wheat couscous, cooked

Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce.

Client Spotlight

Judy Stahl – September

Judy Stahl has been working extremely hard with us here at Body Basics as well as on her own. She is very dedicated to improving her mobility, strength, and flexibility post-injury. Judy’s positive attitude, incredible work ethic, and charming character make her a joy to coach as well as a fun person to be around. Judy is open to trying new exercises and always gives her best. Judy has also reached Flagstaff in our Route 66 cardio challenge and is well on her way to Albuquerque!
Keep up the efforts Judy! We are all very proud of you and we look forward to our next foreign language lesson!
Your Fitness Coaches ~ Chris, Cecile, Jenny, Bryon and Kathleen

Marcia Spark – October

Marcia started coming to BodyBasics in April of 07 after being inspired by a past Client of the Month honoree, Lou Petti. Similarly to Lou, Marcia suffered a stroke that was further complicated by severe trauma to her left arm all during an unfortunate car accident. Her Fitness Coach can testify for her level of dedication. She is always up for trying new methods and she continues to exercise every day at some level both at home as well as her neighborhood gym. These are in addition to her workouts at Body Basics. The results are evident as she is realizing greater functional capacity with her left arm and hand.
Marcia, you are certainly an inspiration and a beautiful example for others to emulate. Congratulations!
Your Fitness Coaches ~ Chris, Cecile, Jenny, Bryon and Kathleen

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, Jenny, Bryon, and Kathleen

Staff picture August 2007

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