• September/October 2008 ·
• Volume 4, Number 5

In This Issue

• What is Functional Training?
• Nutrition Corner - Planning is the Key!
• Healthy Recipe: Fettuccine with Creamy Red Pepper Sauce
• Guest Article: Go Gently into the Day
• Client of the Month: June
• Client of the Month: July
• Our Mission
• BodyBasics Abroad!

Group Training

Currently Available:

• 6:00 am – Wake Up Call (Mon., Wed., & Fri.)
• 7:00 am – Fresh Start (Mon., Wed., & Fri.)
• 12:00 pm – Power Lunch (Mon., Wed., & Fri.)
• 6:00 pm – Evening Gang (Mon., Wed., & Fri.)
• 9:00 am – Weekend Party Saturday Group
• 7:00 am – Gentle Yoga (Tues)

What is Functional Training?

You may have heard us describe our training style as more “Functional Training” as opposed to traditional training. But, what exactly is Functional Training? The concept of Functional Training began with Physical Therapy. The idea was to rehab patients through specific exercises that would allow them to return to their normal, everyday activities. If the patient’s occupation involved heavy lifting, the therapy would focus on proper lifting techniques and strengthening the muscles involved. Likewise, if the patient ran around chasing kids all day, muscular strength and endurance was addressed in order to minimize re-injury.

Developing strength to assist the body through the daily stresses and activites of life makes perfect sense to us. We believe Functional Training is the future of our industry because it is simply, training for life! At Body Basics, our focus is to train you in the gym for the activities you do (and/or want to do) outside the gym.

Functional vs. Traditional

What makes Functional Training different from traditional training is that very little equipment is needed to train someone functionally. Much of traditional training involves the use of weight-bearing machines or benches for support. Many times, these machines will target one muscle group at a time and the benches are used to support a specific body position during an exercise. Functional Training utilizes many muscle groups at the same time to strengthen your body as a whole. As we compare certain exercises, we want to point out that there are definite benefits to traditional training and many times, they are needed to help build a foundation for fitness or to supplement a routine.

The leg press, for example, may be used to train someone traditionally. This is a great machine to help build leg strength and flexibility. The client sits or lies down in a pre-set position supported by the machine. The machine will only allow movement in particular direction. The muscle groups specifically targeted are the quadriceps and hamstrings. In comparison, a squat would be more of a functional exercise due to the fact that the person has to use his/her entire body’s stability and strength to balance and perform the squat properly. The quadriceps and hamstrings are targeted, but so are the “core” muscles of the abdominals, hips, glutes, lower and upper back. And whether you know it or not, you perform a squat every day when you sit down in a chair. Therefore, training functionally by performing squats as part of your exercise routine can to help strengthen your body to ensure you are sitting down and standing back up properly to minimize injury.

Functional Training = A Total Body Workout!

When training functionally, upper-body exercises often times combine with lower-body exercises to become total body exercises. Most of the exercises that utilize the “funky” equipment, such as the physioballs, medicine balls, bands, balance discs, the BOSU, foam rollers, etc. are used for functional training. These exercises will use more of your body’s balance, stability and strength to perform as opposed to more traditional exercises that tend to work one muscle group at a time. For example, take the exercise of performing a dumbbell chest press on the bench. This is a very good exercise to strengthen your chest, triceps and shoulders. However, lying on the bench supports your lower body and back so you can focus on your chest. If you were to take the same exercise and replace the bench with a phyisoball, you would now be working your lower-body and your “core” in addition to your chest. Your body becomes the bench and therefore, your support. That simple adjustment turns a traditional upper-body exercise into a more functional, total-body exercise.

Functional Training Sets us Apart

Our focus on Functional Training is just one of the many things that set Body Basics apart from other gyms or personal training businesses. Just walk into our studio and you will see that we are not set up like a typical gym. We have very few machines, lots of dumbbells, and a plethora of colorful physioballs, bands, balance discs, foam rollers, etc. When Chris, President of Body Basics, was designing his studio, he wanted to create an environment that allowed for more Functional Training. To accomplish this, he chose the few traditional machines that we currently have and use. As many of our clients will attest to, we are constantly creating new exercises to mimic specific movements to meet the needs of our clients. If you are training for a hike, we will develop an exercise that simulates what the knees, ankles, hips, and back go through while out on a trail. If you are looking to improve your golf swing, we will have you work on rotational exercises that involve twisting and accelerating just as you would on the golf course. Gardening or doing yard work? You bet we will have you squatting, kneeling, swinging, lifting, pushing, pulling, etc. These exercises may look goofy and will definitely be “out of the box,” but they are sure to help you stay strong in your daily activities.

Functional Training for Life!

The focus of Functional Training is to strengthen your body in ways that will make your everyday activities easier, pain and injury-free, and ultimately, more enjoyable. It is also about strengthening your body to do the activities you may not do every day, but still enjoy like hiking, playing tennis or golf, scuba diving, skiing, etc. The Functional Training focus is all about moving your body to keep it strong and healthy in order for you to do what you want to live and enjoy your life to the fullest! We, the Fitness Coaches at Body Basics, strive to be there with you every squat, lunge, jump and step of the way!

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Nutrition Corner - Planning is the Key!

All too often, we hear the following words about nutrition, “We know what to do, we just don’t do it!” When it comes to better nutrition, whether you are looking to eliminate body fat, gain muscle, or simply maintain a healthy body, having a plan and following through, is the key to success.

As important as time management is with keeping on task throughout your day, food management is equally important in helping you succeed with your healthy lifestyle goals. The following scenario is a common day-in-the-life of someone who may struggle with their weight loss and lacks energy throughout the day:

Jack wakes up around 6:00am. He hurries along getting ready for his day, giving himself only coffee for his much-needed burst of morning “energy.” Long about 10:00 or 11:00, he starts to feel hungry and reaches for candy dish nearby and/or maybe the Snickers bar he has stashed in his desk for a quick “pick-me-up.” Or he may simply have another cup of coffee, hoping this will curb his hunger until lunch. By lunchtime, Jack is famished and since he didn’t pack a meal for lunch, he will go out to eat. Being so hungry, he will order something that may not be the healthiest choice on the menu and he will eat the whole thing justifying this behavior because he didn’t have breakfast this morning, so “it’s okay for today.” Then it’s back to the office for the second half of his day. A couple of hours later and Jack is now feeling the 3:00 slump. He fishes around for some change and visits the vending machines for another sugary snack and maybe a diet soda. When the workday is over and Jack arrives home, he is ravenous again and no matter how perfect the portion sizes may be Jack is still hungry so he goes back for seconds. Relaxing on the couch for a couple of hours, Jack gives into his sweet tooth and gets a bowl of ice cream before heading to bed.

The next day…he does it all over again.

Does this scenario sound even remotely familiar to you? When reading through this, you may think that Jack is falling victim to poor decisions throughout his day. In reality, Jack is feeling the direct results of poor planning or, in other words, poor food management.

Set Yourself Up for Success!

No doubt, you have heard that eating smaller meals throughout your day is better than eating two to three larger meals. The reason for this is to help balance your blood sugar levels, and therefore, your energy throughout your day. In other words, if you do not eat on a regular basis, i.e. every three to four hours, you are setting yourself up for feeling overly-hungry and out of control when you finally do eat. Allowing five, six, even seven hours or more between meals will cause your blood sugar to rise and fall drastically, giving you an energy roller-coaster feel throughout your day. For better results, more balanced energy, and the “will-power” to make healthier choices in your day, plan your meals before your day begins.

Just like planning your daily to-do list, meal planning will help you increase your productivity and improve your chances for success with your goals. This doesn’t mean that you must know exactly what you will be eating at a specific time each and every day, but having a general idea will help you set yourself up for success. If you pack your lunch, make sure to pack healthy snacks as well. Even if you are planning on eating lunch out, having a healthy, mid-morning snack will help you make a more conscious and healthy choice at lunch. You may need to set your watch to remind you to eat every three to four hours in order to help you create the habit. The idea is to construct a more regular schedule for your meals so you can stay in control of your hunger and have more energy throughout your day.

What’s For Dinner?

Ask yourself this question: Do I know what I am having for dinner tonight? If the answer is “no,” you may be setting yourself up for a night of not-so-healthy choices.

If you really want to be organized, plan your meals for the week and buy your groceries in one big trip. This will help you save time, as well as money throughout your week. It will especially answer that “What’s for dinner” question and help avoid the quick, last-minute decision of eating dinner out.

Of course, there will be times when things don’t always go as planned. For these times, it is important to have a back-up plan ready. Back-up plans are usually executed when time is running short, so if you are up for cooking at home, you will most likely want a quick-prep meal. The following recipe in the “Healthy Recipe” section of this newsletter is healthful and utilizes pantry items that you can keep on hand. The best part is that this meal can be prepared in about 15 minutes. If cooking at home is just not feasible, you can rest assured that you have been eating well throughout the day, so you have set your self up to make good, healthful decisions for your evening meal.

Planning equals Success!

Planning your meals throughout your day can help you stay in control of your hunger and keep your energy level high so you will continue moving forward toward your goals. Being prepared will reduce the last-minute, quick stops to pick up food that may not be in line with these goals. When it comes to making healthy nutritional changes in your life, meal planning and following through with your plan is truly the key to success!

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Healthy Recipe: Fettuccine with Creamy Red Pepper Sauce

Recipe courtesy of Ellie Krieger, RD of the Food Network. Ellie is the author of “The Food You Crave.” The recipe can be found in her cookbook as well as online at Food Network - Ellie Krieger

Serves 6 - serving size 1 and 1/4 cups

2 tablespoons olive oil
1 small onion, chopped
2 to 3 garlic cloves, peeled and chopped
1 (16-ounce) jar roasted red peppers, drained and chopped
1/2 cup low-sodium chicken stock or vegetable stock
1 cup crumbled feta cheese or a 6-ounce block
1 pound whole-wheat fettuccine
Salt and freshly ground black pepper
2 tablespoons chopped fresh parsley leaves

Heat the oil in a heavy skillet over medium-high heat. Saute onion and garlic until soft, about 10 minutes. Add roasted peppers and saute until heated through. Remove from heat and let cool slightly. Place mixture in the bowl of a food processor with stock and all but 2 tablespoons of the feta. Process until combined and smooth, about 30 seconds. Cook pasta according to package directions. Drain, reserving 1/2 cup pasta water. Toss pasta with sauce, adding pasta water by the tablespoon, if needed. Sauce should cling nicely to pasta. Season with salt and pepper, to taste. Divide among pasta bowls. Sprinkle with parsley and remaining feta cheese.

Nutritional Analysis per Serving: Calories 470, Carbohydrates 73 grams, Total fat 11 grams, Saturated fat 4.5 grams, Protein 18 grams, Fiber 10 grams, Sodium 1050 milligrams

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Guest Article: Go Gently into the Day

Tips on Wellness by Carol Bartol RN,MS,CS

Jennifer’s alarm blared loudly, jolting her out of her peaceful sleep. She hit the snooze button, hoping for a few more winks. But her mind was racing as she began to think of all the tasks and appointments on her agenda that day. “I might as well get up” she grumbled to herself. “Why didn’t I go to bed earlier last night!” Grabbing a large cup of coffee, she took it to the bathroom with her as she hopped into the shower. “No time for breakfast this morning” she thought. “I’ll grab a muffin when the pastry guy comes around at the office.” Does any of this sound familiar? How many people do you know who blast their way into the day? Perhaps you have had mornings that began like Jennifer’s…

Is their another way to begin your day more gently? Here are a number of tips and suggestions that will alter the way you do mornings:

1) Most importantly, make a to-do list the night before and tuck it away in your appointment book. Then, begin to train yourself to use the precious early awakening time in gentle reflections, prayer, or meditation. Listen to the sound of the birds chirping… They don’t begin their day with worry or stress!

2) Remember how cats and dogs awaken from their slumber? They stretch and yawn! So take about 10 minutes and do a series of stretches and twists. Use the bathroom first, if you wish, but then return to your bedroom and stretch out all the kinks from your night of sleep. Some people like to do this while they are still in bed, if it doesn’t mean bonking their mates in the head.

3) Time now to flush out your system and start your body flow. Many cultures recommend that you drink 16- 20 oz of pure water at this time in the morning. ( It is easier to drink that much if you use a fat drinking straw) You might also add some lemon juice to the water for greater cleansing and to make your system more alkaline (That’s right, lemon juice is an acid juice that actually becomes alkaline within your body!)

4) About the coffee… There are differing perspectives on the benefit of coffee to your body. If you are an “A” blood type, coffee could be beneficial. An “O” blood type would generally not have a positive response to the coffee, or to the caffeine. (If you would like to learn more, read Dr. d’Adamo’s book “Eat Right for Your Type”)

5) Skipping breakfast is a nutritional mistake! We frequently hear “But, I’m just not hungry in the morning” Chances are, you ate too much or too late the night before! Having protein in the morning as you “break the fast” is one of the best ways to keep your blood sugar balanced for the rest of the day. If you want an easy way to breakfast, find a high quality protein shake, select a delicious flavor, and enjoy sipping your way into the day. Add fruit and fiber for more staying power. Be creative and enjoy!

6) Still having trouble getting your engine started. Breathe deeply about 10 times to clear out the stale air in you lungs and bring more oxygen to your brain! Stretch our your arms as wide as you can and make circles in the air…forward and then backwards. Continue breathing deeply as you do this! (As if you weren’t already breathing deeply!!) Lastly, try tapping your chest like Tarzan. This thumps the thymus gland and stimulates your immune system. (Where do you think Tarzan learned this? Why of course from the gorillas, who instinctively knew that it would make them stronger!)

7) Many people are deciding that they feel better and more energized by adding high quality nutritional supplements to their morning routine. Find some products that work well for you and enjoy the benefits of nhanced health.

Lastly, a word about the benefits of sleep. Research shows that most adults are healthier when they get 7-8 hours of restful sleep each night. In fact, there is now a correlation showing a greater incidence of obesity in people who get less than 6 hours of sleep at night. What are the most valuable hours for sleep? Our bodies heal and regenerate during our sleeping hours. Studies reflect that the maximum healing time for our bodies is
between the hours of 11PM and 2PM! So make sure that this is the time when you are sleeping peacefully.

So it is good to remember that the morning is a precious time when you are emerging from the healing hours of the night. Allow yourselt to enter the day with an attitude of gratitude. Go gently into this new day!

Carol Bartol RN,MS,CS is the founder of Imagine Wellness, where you can Experience the Art of Healthy Living. She is an RN and a certified herbal specialist, and provides experienced Nutrition/Lifestyle consultation and a personalized program for wellness. Imagine Wellness, a unique wellness center is located at 7493 N Oracle, #115, Tucson, AZ 85704. Call 520 797-4099 to set up an individual appointment.

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Client of the Month: June

Ali Walrath

Ali started at Body Basics in January 2008 with the group sessions as a guest of Susie Hilkemeyer. To deepen her movement awareness she then participated in personal coaching sessions. In a short period of time she has mastered the infamous in-line lunge and has realized marked improvements in her strength. Go Ali!
Ali has demonstrated that with consistency and determination many things are possible. We are proud of your progress. Keep up the good work.

Client of the Month: July

Richard Rhynard

Richard started his journey to better health and fitness at BodyBasics in June of ‘07’. Dr. Shapiro, our very own, referred him to Chris with the goal of decreasing his body fat and improving his overall fitness. Our guy has definitely done that. To date, he has lowered his body fat by over 10% and eliminated 30+ pounds of fat! Richard has learned to replace unhealthy foods with healthier ones and he continues to practice what he has learned on a daily basis now. Richard also remains consistent, both at BodyBasics and at home where he regularly spends time exercising on his own. Richard, we are all very proud of you. Keep it up!

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BodyBasics Abroad!

Remember to get a photo with your favorite BodyBasics T-shirt on. We will post it in the next newsletter.

In this newsletter we have an insert from Lou Petti enjoying the wonderful beaches of Nantucket!

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, Mike, Kathleen, Katrina, Cecile, and Jenny

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• July/August 2008 ·
• Volume 4, Number 4

In This Issue

• Welcome to the Crew!
• “We Have it Backwards!”
• Sleep Well
• Announcements and Events
• Nutrition Corner - Hooray for Grilling Season!
• Healthy Recipe: Cayenne-Rubbed Chicken with Avocado Salsa
• Client of the Month: April
• Client of the Month: May
• Our Mission

Group Training

Currently Available:

• 6:00 am – Wake Up Call (Mon., Wed., & Fri.)
• 7:00 am – Fresh Start (Mon., Wed., & Fri.)
• 12:00 pm – Power Lunch (Mon., Wed., & Fri.)
• 6:00 pm – Evening Gang (Mon., Wed., & Fri.)
• 9:00 am – Weekend Party Saturday Group
• 7:00 am – Gentle Yoga (Tues.)

Welcome to the Crew!

BodyBasics is introducing a new Fitness Coach to our team! Mike Donelan brings with him almost 30 years of experience in the fitness industry. He has worn many hats along the way, some of which include health club owner, personal trainer, and rehab specialist. Mike looks forward to sharing his expertise in corrective exercise and rehabilitative exercise with all of us at BodyBasics.

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“We Have it Backwards!”

While on my adventure of seeing new places and meeting new friends, I (Jenny) have run into a variety of people who are always eager to talk about fitness and nutrition. One particular new friend stands out in my mind. I met Katie in Montgomery, Alabama while our husbands were attending a month-long Air Force school for Captains. Katie and I developed an instant friendship, and we immediately began sharing things about ourselves as if we were old friends.

Katie admitted that she has struggled with her weight for most of her life. She continues to work to eliminate those last few pounds in order to strive for a healthy body. Her focus has always been on the idea that before she could be healthy, she must first eliminate the weight. After many conversations about the importance of exercise, nutrition, hydration, sleep, and stress management, she started understanding more about what comprises a healthy lifestyle. An English teacher by trade, Katie perfectly articulated the misguided thinking that she and so many others have about living a healthy lifestyle. “I think we have it backwards,” she said. It dawned on Katie that her continuous quest to live a healthier lifestyle is not about losing weight to be healthy, but rather, it is about being healthy to lose weight! It was her “ah-ha” moment.

The “Ah-ha” Moment

As Fitness Coaches, we are thrilled when our clients have their “ah-ha” moment. Something clicks in the client’s mind, and they begin to see more clearly how they got to the point where they are now. The client will also start understanding what they need to do to change for the better and to achieve their goals. Everything starts to make sense. It is the moment of truth in which unsuccessful habits of the past are released, and the client is free to move forward toward their goals.

Katie’s “ah-ha” moment came to her one evening as we were sitting down to dinner at a local barbecue restaurant with our husbands. We were getting ready to enjoy some good southern pulled pork, fried okra, and collard greens. In the past, Katie would have considered this meal to have “blown her diet.” But that night, it clicked. Katie recognized that it was okay for her to eat this “forbidden” food even though she was making an effort to eliminate weight. What Katie realized was that her endeavor for weight loss involved more than just simply calories in vs. calories out. She was able to eat the meal without feeling guilty, because she had been working hard to make many healthy changes in her life. Katie was eating healthier throughout the day, drinking more water, exercising six days a week, working on getting more sleep, and taking care of herself mentally and emotionally. When she stopped putting the sole focus on food, she allowed herself to actually enjoy her meal instead of eating it with a guilty conscience. Of course, moderation is the key when it comes to foods like southern BBQ, so neither of us finished our huge plates of food. Needless to say, we had a wonderful, tasty, guilt-free meal and were happy and totally satisfied. Best of all, Katie was able to stay on track and continue toward her weight elimination goal.

“Weight Loss is a By-Product of a Healthy Lifestyle”

As our clients, you have most likely heard us say the words, “Weight loss is the by-product of a healthy lifestyle.” Simply put, once healthy lifestyle changes are being made all around, the weight will start to disappear. For example, if you find that you are carrying around extra weight, think of that weight as a reminder of the not-so-healthy decisions you have made in your life that helped lead you to where you are now. Once healthier choices are made and unhealthy habits become a thing of the past, that extra weight will fade, too.

A Healthy Lifestyle

So, what makes up a healthy lifestyle? There are many facets of your life that make up the whole person. These facets are all connected and relate to one another. If one of these facets is not working properly, it will make the whole process of healthy change more difficult.

We like to picture a wagon wheel. There are many “spokes” that make up the wheel. Each one is equally important and if one is missing, the wheel fails to move forward. Consider each of the following elements to whole-body health:
• Exercise
• Nutrition
• Sleep
• Stress Management / Mental Health
• Emotional Health
• Water

We encourage you to put emphasis on each of the above spokes that make up your wheel of life. Once you start making healthy lifestyle changes to each spoke, your goals will be achieved!

Move Forward!

Let us stop our backwards thinking and start moving forward! Throw away the idea that you must eliminate weight to become healthy and concentrate on being healthy to finally eliminate that excess weight for good! Your body, mind, and spirit will thank you.

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Sleep Well

BodyBasics is happy to introduce our first guest author of “The Pulse!” The following article was submitted by Carol Bartol of Imagine Wellness, Tucson, AZ.

Kim looked at the clock a dozen times that night…2:00 o’clock, 3:30, 4:15. She tossed and turned in frustration. “I have to get a good night’s sleep or I’ll never be able to give my big presentation in the morning. Why can’t I drift back to sleep like I usually do?”

As Kim lay in bed her thoughts returned to the previous evening. “Perhaps I shouldn’t have had that double latte on the way home from work, but I thought it would give me energy. And maybe I shouldn’t have stayed up until mid-night working on my presentation…”

Kim’s story is not an unusual one! How many of us have found ourselves in a similar scenario? A disrupted sleep pattern, even for just one night, can create additional stress for our bodies. The good news is that we can ensure a healthy nights sleep with just a few simple changes in our nightly
behaviors. Here are a few bed-time tips:

1) Try to decide your optimal sleep hours (Most people feel best on 7-8 hrs). It is difficult for your body to recover from several nights of sleep deficit. In fact, recent research identified poor sleep as one factor in weight gain.

2) The best hours for our bodies to heal are between 11 PM and 1 AM. So, try to be asleep as much as possible during these precious hours.

3) Wind down gently from the day. Allow yourself time for relaxing activities in the evening. Try skipping the night-time news before you go to bed. (Most of it is about violence or disappointments and it sets the tone for disrupted sleep.)

4) Know your own body’s response to caffeine. If it keeps you awake, limit your caffeine to morning, or skip it entirely. (Some people can actually sleep peacefully with a cup of coffee before bed!)

5) Try to eat your evening meal before 8:00PM so you have time to finish digesting before lying down. Many people with acid reflux or hiatal hernias find that they are eating too late at night.

6) Write your next day’s To-do list before you turn in for the night. That way you won’t wake up in the middle of the night, thinking about all the things you have to do the next day.

7) If you do wake up during the night, avoid the temptation of looking at the clock. It will only make you feel anxious. In fact, many researchers suggest that you turn your clock so the number display is not staring at you during the night.

Try to allow yourself to wake up naturally about the same time every morning. Your body will give you the signal that it is rested!

9) If you find that you still need some assistance in falling asleep, there are some excellent natural supplements such as valerian root, chamomile, and melatonin. Consult an experienced wellness counselor to see what might work best for you.

10) Lastly, go to bed with peace and gratitude in your heart. You will wake up with it still there!

About the Author:

Carol Bartol RN, MS,CS is an RN, certified herbal specialist, and lifestyle counselor. She is the founder of Imagine Wellness in Tucson, AZ and has assisted people in enhancing their physical and emotional wellness for many years. You may contact her at 520 797-4099, or at imaginewellnessinc@msn.com.

Imagine Wellness
7493 N Oracle #111
Tucson, AZ 85704
imaginewellnessinc@msn.com
520 797-4099

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Announcements and Events

Welcome Back Cécile!

As many of you know, former BodyBasics Fitness Coach (now Firefighter), Cécile Brown has been hanging around the studio recently. This is because she is assisting in coaching the 6:00am and 7:00 a.m. groups on her days off from firefighting. Cécile will only be working a couple of days a month, so we encourage you to take advantage of her unique style! You are guaranteed a fun time and a great workout! You can call the studio for her guest coaching times.

Welcome back Cécile. We’ve missed you!

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Nutrition Corner - Hooray for Grilling Season!

By the 4th of July, Jason and I will have lived in a hotel room for a total of 45 days. The biggest struggle, short of living out of our suitcases, is eating healthy and being creative using minimal cookware and appliances. This is why we are very thankful that it is summertime and the perfect weather for firing up the grill!

Dining out on a regular basis while living in a hotel room is tempting due to its convenience, but it can quickly become a strain on the wallet, as well as the waistline. Grilling is a great way to cook up a healthy, tasty meal in no time!

Benefits of Grilling

Grilling is a healthy option because you can cook food with little to no fat that comes from cooking oil, butter, etc. Grilling can give your foods a smoky flavor that really helps satisfy your taste buds. As one of the most versatile methods of cooking, you can grill almost any type of food and have it be a success at the dinner table!

Grill Vegetables…and Even Fruit

The grill isn’t just for meat anymore! You can grill just about any vegetable and give it a flavor that is delightfully different from conventional stove-top methods. You can also grill fruit! “Stone” fruits (peaches, plums, cherries, apricots) are best because they hold up better on the grill than some other, softer fruits. A little olive oil and some salt and pepper are all you need to make the flavors pop! Similar to roasting vegetables in the oven or sautéing on the stove top, grilling helps bring out the natural sugars in vegetables and fruit, caramelizing them and giving them a nice, sweet flavor.

Many vegetables are wonderful when grilled like, zucchini, squash, eggplant, Portabella mushrooms, tomatoes, onions, are especially tasty, but there are a few that you may not have tried yet.

Vegetables to try on the grill:

• Whole Bell or other peppers of all different colors, shapes and sizes. After washing and drying the pepper, rub a little olive oil on the whole pepper and sprinkle it with some salt and pepper. Place directly on the grill, turning when the outside skin starts to darken. Cook the pepper to desired firmness. You may eat the pepper with or without the skin.
• Scallions. These vegetables can also be placed directly on the grill. Use a little olive oil and salt and pepper for extra flavor and to avoid burning.
• Corn on the cob. There are several ways to cook corn on the cob on the grill, depending on your taste. You can shuck the husks first and then put some olive oil and seasonings (lime juice and fresh cracked pepper give the corn great flavor) on the corn prior to the grill, or you can grill the corn still in their husks. Just be careful not to catch the husks on fire. Other options are to wrap corn in foil, shucked or un-shucked, and place directly on the grill.
• Lettuce. Try Romaine, endive, or radicchio halved or quartered. Drizzle a little olive oil and season with salt and pepper. Grill until the lettuce is crispy and browned to taste. Use the lettuce in a salad or on top of burgers or sandwiches.

Tip: Grilling baskets are great for chopped, sliced, or even smaller vegetables. Skewers are also a great way to keep the veggies from escaping through the grill grates.

Fruit to try on the grill:

• Stone fruit such as: peaches, plums, cherries, apricots
• Sliced pineapple
• Halved bananas

Tip: Slice some whole, unpeeled oranges and place directly on the grill. Grill fish on top of these orange slices to add zesty flavor to your fish.

Take the Fish Outside

Ever complain about how cooking fish on the stove or in the oven makes the house smell for days? This is the perfect reason to take the fish outside and cook it on the grill! Most fish is fine to be placed directly on the grill. However, flakier fishes, like flounder or tilapia may need to be grilled on a tray for best results.

Make it a Family Affair…or Even Entertain!

Grilling is great because it can involve the whole family and the clean-up is minimal. Grilling helps take the pressure off entertaining inside and provides a great reason to spend some quality time with your loved ones outside, enjoying the summer months.

Creativity is key when it comes to grilling. Most recipes can be modified for the grill, and although it will be nice to be in our home again with an oven and stovetop along with all our pots and pans, you can bet our grill will definitely get good use over the rest of the summer. We encourage you to grab your tongs, spatulas, friends and family and fire up your grill tonight for some yummy outdoor cookin’!

Healthy Recipe: Cayenne-Rubbed Chicken with Avocado Salsa

Here is an example of a recipe that can be modified for the grill. Although the directions say to cook the chicken in a skillet with oil, we recommend taking this recipe to the grill! Just follow the recipe but instead of using a skillet on the stove, lightly oil the grates of your grill and you are good to go! Enjoy!

Recipe taken from: Everyday Food Magazine

Cool, buttery avocado makes a soothing salsa — a palate-pleasing contrast to spicy meats, such as these cayenne-rubbed chicken breasts.

Prep: 10 minutes
Total: 30 minutes
Ingredients
Serves 4
Coarse salt and ground pepper
1/4 teaspoon cayenne pepper
4 boneless, skinless chicken breast halves (6 to 8 ounces each)
2 tablespoons olive oil
1 medium red onion, finely diced
2 tablespoons fresh lime juice
1 Hass avocado, pitted and cut into chunks
Directions
In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken.
In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.
Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

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Client of the Month: April

Jerry Turetzky

When you look up dedication, Jerry’s picture will be right next to the definition. Despite major medical challenges that would most likely have permanently sidelined many, Jerry continues to maintain a consistent approach to improving his health and overall well being. Jerry started coming to BodyBasics in September of 2007 via the prompting of several loved ones around him who thought it would help him to decrease pain and increase his energy. Jerry took the plunge and has been coming ever since.
Jerry thank you for the joy you bring to BodyBasics as well as you dedication. We all love having you around!

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Client of the Month: May

Kelly Enochs

Kelly is a strong part of the 6:00 a.m. small group. She is often the first to arrive and she takes her exercise very seriously. Since her start in September of 2007, she has eliminated inches all over and improved her strength to impressive levels. She is a true example of what this thing we call exercise can do for you when it is applied in consistent weekly doses.
Kelly, we are all very proud of you and we thank you for your continued enthusiasm. See you at 6:00 a.m.

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!

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• May/June 2008 ·
• Volume 4, Number 3

In This Issue

• More Hellos…
• …and More Goodbyes!
• Future Announcements and Events
• Nutrition Corner
• Healthy Recipe - Coach Kathleen’s Breakfast Smoothie
• Client of the Month: February
• Client of the Month: March
• Our Mission

More Hellos…

Katrina J. Daniels, BSW
NSCA Certified Personal Trainer

Body Basics is proud to introduce Katrina Daniels as the newest member of our team! Katrina comes to us from a somewhat different background than most of our fitness coaches and her story is very inspirational.

Katrina attained her Bachelor’s degree in Social Work from Arizona State University. She worked at Child Protective Services until the birth of her first son. A few years later, after the birth of her second son, Katrina came to the realization that she was not living the healthiest life. She had devoted all her time and energy to her family and had lost herself in the process. Having put herself on the back burner for so long, Katrina was now morbidly obese.

Katrina decided it was time for things to change. She started working with a personal trainer and made some healthy lifestyle changes. In a 2-year span of working out for an hour 6 days a week and making better food choices, Katrina dropped an incredible 100 pounds!

Inspired by her success and with her continued desire to help others, Katrina decided that becoming a personal trainer, while keeping her own commitment, would be the perfect balance!! She completed the Pima Community College Fitness Professional Certificate Program and became a Certified Personal Trainer (CPT) through the National Strength and Conditioning Association (NSCA).

Katrina looks forward to using her skills and personal experience to inspire others towards better health and fitness.

In her free time, Katrina enjoys spending time with her two sons, Nicholas and Ran, hiking, throwing a football, or enjoying movie night at home with her family. She is excited about the next stage of her weight loss/fitness regimen and hopes this will help to inspire others to attain their goals as well.

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…and More Goodbyes!

…and a Heartfelt Goodbye

But…still "editor in chief"

Jenny Kerbs, valued fitness coach and friend to BodyBasics, is moving on. Both Jenny and her husband are headed to Waco, Texas to start a new chapter in their lives. Jenny plans to continue to work within the fitness industry and we look forward to hearing what path(s) she decides on. She has also agreed to continue writing the e-newsletter you have all come to look forward to every couple of months. This is a plus for the entire BodyBasics family who truly love this gal and aren’t quite ready to admit that she is gone.

Jenny joined Cécile and Chris in September of ‘04’ to start BodyBasics. She was a team player from the word “go” all the way up to her last day, March 31st, 2008. During the three and a half years she dedicated to BodyBasics, Jenny showed an ongoing desire to be her best. She would stay after weekly to talk with Chris or others in an effort to learn all she could. In fact, Jenny’s last week was probably one of her longest as she gathered information and made a point to hang around well beyond her end of day all week!

Along with her high level of service, Most of us will also continue to remember Jenny for her ear to ear smile. Her smile welcomed many a new client into BodyBasics, brought joy to clients and others who could use some, and made going to work out something to look forward to. We will all miss that smile.

Jenny, we wish you all the best as you part ways and head into an exciting new chapter. Thank you for your time at BodyBasics and thank you for your commitment each day to offer your best to the studio and your clients.

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Future Announcements and Events

Race for the Cure 2008 was a success for the BodyBasics Crew!

Thank you to all of our runners, walkers, and donators who participated in this year’s Race for the Cure event on April 6th, 2008. This year we ended up with 36 members of the BodyBasics Crew. Special thanks to Kelly Enochs and Susan Mannion who designed the logo for this year’s team shirt.

As a team we were able to raise nearly $2000.00 dollars for the Susan G. Komen Foundation. It is through collective efforts like this that we can all do our part to rid the planet of breast cancer, a wretched condition.

Special congrats to all who made this year their first year ever completing an organized 5K. It is a great achievement and something to be celebrated. We also offer a sincere pat on the back for those who ran competitively.

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Nutrition Corner

Hydration and Exercise - What You Need to Know!

It is that time of year again! The time of year where our Tucson temperatures reach over a scorching 100 degrees on most days of the summer. The time of year where people limit their outdoor activities to before the sun comes up to after the pavement has stopped sizzling for the day. It is also the time of year where your BodyBasics Fitness Coaches emphasize the importance of staying hydrated.

Hydration is important all year long, but because we live in the desert, the dry, hot summer weather brings an even greater need for more water to help keep our bodies healthy all summer long.

We have talked about the recommended amounts of water in previous newsletters, so the focus of this article is, specifically, on hydration and exercise. If you are curious about general recommendations of water, please refer to our 2006 July/August newsletter. Look for the title and subtitle, “Get Your Kicks – Drink up!”

Why Hydrate?

Research shows that optimal health is not possible without proper hydration. Staying well hydrated can provide many benefits to your daily life as well as possibly reduce certain diseases such as infections, kidney stones, and some cancers. It is essential that you stay hydrated throughout the day to feel your best and be your best, but it is especially important before, during, and after exercise.

Each person’s need for fluids while working out is different depending on individual sweat rates. We have clients who, after an hour workout, are barely glowing and others who break a sweat as soon as they open the door into our studio. The best way to determine how much water you are losing during your workout is to weigh yourself before and then again after exercise. Ideally, you should weigh the same. If the number is less, then you know you may not have consumed enough fluids. If the number is greater, then you possibly drank too much fluid. The general rule is that you do not want to drop below 2% of your body weight. Doing so can impair performance and create negative physiological consequences.

Have you ever noticed that some days your heart rate seems to be higher than usual? Or that it takes a longer amount of time to recover than normal? Have you ever felt a spontaneous desire to decrease exercise intensity and maybe end your session early? These are all signs of possible dehydration. When the body is dehydrated, the blood becomes more viscous (thicker) and therefore the heart has to work harder to pump blood through the body. The fact of the matter is proper hydration leads to harder, longer workouts, resulting in greater benefits and getting the most out of each workout.

Can you drink too much water?

The answer is yes. The condition in which too much water is consumed is known as hyponatremia or water intoxication. Hyponatremia, as well as dehydration, are serious conditions that, in severe cases, could result in death. Both of these illnesses are very uncommon. However, for most exercisers, dehydration and heat illness are far more common than hyponatremia. The average exerciser need not be too concerned about these conditions, but we do insist that you make sure you drink the proper amounts and types of fluids during exercise.

Determining your Sweat Rate

Most people will lose between 17 to 50 oz of sweat during an hour of vigorous activity. Of course, sweat loss depends upon the exercise intensity, exercise duration, fitness level, and environmental conditions (inside and outside the studio). Those who sweat lightly (less than 20oz/hour) can stay well hydrated by drinking very little water throughout their workout. Those who are heavier sweaters (50oz/hour or more) will need substantially more fluid replacement during their workout. The following formula will help you determine your sweat rate:

Sweat rate = ([preexercise body weight – postexercise body weight] + fluids consumed)/exercise time (in hours)

For example, Mary weighs 150 lbs before exercise. She completes vigorous activity for 45 minutes. While exercising, she consumes 12 oz of water. After exercise, she weighs 149.5 lbs.

We know that Mary lost 0.5 lbs of water during exercise. One pound equals 16 oz, so the half a pound she lost equates to a 8 oz loss of water during exercise. We also know Mary drank 12 oz of water, which she also lost in addition to the 8 oz. Therefore, Mary had 20 oz of sweat loss in 45 minutes.

To get Mary’s sweat rate, we have to convert her time into hours (45 minutes = 0.75 hours). Then we divide her sweat loss by her time in hours. 20 oz / 0.75 = 26.6 oz/hour

Mary’s sweat rate for a vigorous workout is approximately 27 oz/hour.

Once you have determined your sweat rate, you will have a better idea of how much fluid to consume during your workout in order to minimize water/weight loss. To make it easier, divide the amount of fluid needed to maintain weight during exercise by 10 to 20 minute intervals. Therefore, Mary should drink roughly 8 oz every 20 minutes to remain well hydrated.

What type of fluid is best?

Water

The best fluid for hydration is water. Water is readily available and most of the time, it is free of cost. However, research has shown that more people will adequately hydrate themselves when given a more flavorful option.

Fitness Waters

These waters are lightly flavored with few calories. Exercisers may do a better job at replacing their fluids when drinking a flavored beverage as opposed to their tasteless alternative of water. Most fitness waters market the fact that they include vitamins in their beverages. These vitamins offer no aid in hydration; however, they can be beneficial to one’s overall health.

Sports Drinks

Sports drinks have been getting a lot of bad press because of their supposed higher than desirable caloric values. But for those exercisers who workout at a high intensity for at least 60 minutes in duration and are looking to get the most out of every workout, those extra calories may be beneficial to their performance.

The calories in sports drinks are carbohydrates. Carbohydrates are the fuel for our muscles. Our bodies, on average, can only oxidize about 60 to 90 grams of ingested carbohydrates per hour. When too many carbohydrates are consumed, gastric emptying and fluid absorption are slowed down, which can lead to stomachaches and nausea. Therefore, sports drinks are specially formulated to provide the proper amount of carbohydrates needed. Check the labels of your sports drink and choose one that contains 14 to 17 grams of carbohydrates per 8 oz serving. For some exercisers, it may be a good idea to dilute your sports drink to ensure you are taking in the proper amount of fluid as well as carbohydrates.

Sports drinks are also beneficial due to their electrolyte concentration. The greatest electrolyte loss in sweat is sodium. Sports drinks will help replenish the sodium our bodies need to function properly. This sodium in the sports drinks may help the body retain more fluid that is consumed, resulting in better hydration during exercise. Depending on your sweat rate, you may consider choosing a sports drink for hydration during your workouts over water. Keep in mind, though, that for most exercisers, water is just fine for staying hydrated. Other options are to simply dilute your sports drink if you find that you do not need those extra carbohydrates during your exercise. Check with your BodyBasics Fitness Coach if you have questions.

The Bottom Line

In short, water is one of the most important nutrients we can provide to our bodies. We hope that by reading this article, you take with you a better understanding of how much water your body may need during exercise to stay adequately hydrated. As you become more aware of what a hydrated body feels like versus a dehydrated body, you will soon look just like your Fitness Coaches who carry a bottle of water with them wherever they go!

Have a great summer and drink up!

Resource: 

"Drink Up!  The Science of Hydration."  Stover, Beth, M.S., CSCS, and Bob Murry, Ph.D., FACSM.  American College of Sports Medicine’s Health & Fitness Journal.  March/April 2007.  p. 7-12. 

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Healthy Recipe - Coach Kathleen’s Breakfast Smoothie

This Breakfast Smoothie satisfies me in a way that traditional breakfast foods do not. It is high in quality protein and gives me energy.

Breakfast Smoothie
Adapted from Dr. Gabriel Cousens, M.D.
The Tree of Life Rejuvenation Center in Patagonia, AZ

In a blender combine the following ingredients:
1 heaping TBL Spirulina powder
2 TBL Whey powder
2 TBL ground organic Flaxseed

1 TBL Bee Pollen
½ large Apple or 1 medium Apple, chopped. I like Pink Lady or Fuji apples.
Approx. 5-6 ounces of purified water depending on how thick you would like your smoothie
Blend or frappe until smooth.
Yield: approx. 14 ounces
Enjoy.
Optional ingredients:
4 frozen Strawberries

¼ cup or less frozen Blueberries

Tip: put water in first, then frozen fruit.

I recommend Nutrex brand Hawaiian Spirulina Pacifica powder.

The following information comes from the book, Conscious Eating, by Gabriel Cousens, M.D.
Spirulina is about 70 % assimilable protein. It has all the essential amino acids in correct proportion. It has 14 times the daily dose of human-active B-12 (per 100 grams), contains vitamins, 17 different beta-carotenoids, enzymes, and minerals. Spirulina contains high food energy. It is considered a healing food. It is an excellent support for boosting the immune system.

Bee pollen is a vegetarian source of human-active B-12, most of the B vitamins, vitamins A,C,D, and E and all the essential amino acids and more!
 

I should mention that once a person can get past the deep, rich, healthy green color it tastes very good. Hey, green is the color of the heart chakra. Green is good.

Enjoy!

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Client of the Month: February

Cathy Burnes

Cathy has been a faithful part of the 6:00 group since her start with us in September of 2007. She is one of the first to arrive and always gives as much as she has to offer each workout. Her newfound muscles and restored bod are proof positive that she has been committed to maximizing her results.
Cathy, we are all very proud of you and thank you for being such a fun person to teach and encourage. Keep up the efforts!
Your Coaches: Chris, Jenny, Mike, and Kathleen

Client of the Month: March

Susan Mannion

Susan’s smile speaks volumes for her level of enthusiasm here at BodyBasics. She continues to challenge herself physically and the results speak for themselves. Susan has made dramatic improvements in her overall athleticism as well as her nutritional habits since her start in August of 2007.
Susan, you are such a joy to coach and we congratulate you for being this months superstar.
Your Coaches: Chris, Katrina, Mike, Jenny, and Kathleen

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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, Mike, Kathleen, Katrina and Jenny

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• March/April 2008 ·
• Volume 4, Number 2

In This Issue

• Hellos…
• …and Goodbyes!
• Future Announcements and Events
• Nutrition Corner: Fuel and then Refuel!
• Healthy Recipe—Coach Jenny’s Protein Fruit Smoothie
• Client of the Month: December
• Client of the Month: January
• Our Mission

Hellos…

We have added a new member to the Body Basics team! Mike Haas has joined us as our newest Fitness Coach. As a recent graduate of the Pima Community College Fitness Professional Certificate Program, Mike is excited to be here working as a Fitness Coach at Body Basics.

Mike is a Certified Personal Trainer (CPT) from the National Strength and Conditioning Association (NSCA). In his studies, Mike has had the opportunity to work with several different populations, ranging from cardiac rehab patients to young, competitive athletes. Mike is a strong believer that communication, commitment, and a positive attitude can turn goals into accomplishments.

Having lived in Tucson since he was nine years old, Mike attended the University of Arizona where he received his B.S. in Business Administration. Prior to getting into the fitness industry, Mike found success in sales and management positions (including owning a small business) by focusing on customer service.

In his free time, Mike enjoys enjoys working out, spending quality family time with his wife Kim, and trying to keep up with his two daughters’ aspiring athletic careers.

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…and Goodbyes!

As we say "hello" to one team member, unfortunately, we say "goodbye" to another. Bryon Lichtenhan has left Body Basics to pursue the wild! Currently, Bryon is taking part in a primitive living skills course in Washington State. There he is learning survival skills that include making knives out of antlers and flint, building shelter or teepees, and even tanning hides to make his own clothing. For those of us who know and love Bryon, we know that this is something he has wanted to do for a long time. He will definitely be missed, but we all wish him luck and are looking forward to hearing about his adventures when he eventually returns to Tucson.

Thank you to everyone who pitched in to help buy Bryon some wool clothing that will keep him warm until he has tanned enough hides to make clothing! He is greatly appreciative.

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Future Announcements and Events

BodyBasics wants you to be a part of our team!

The 10th annual Susan G. Komen Race for the Cure is scheduled for April 6, 2008. We want you to join us! The instructions on how to join our team are as follows…

1) Go to komensaz.org
2) Click on the “Register” box to the right
3) Click on “Register Here”
4) Continue through the registration process
**Remember to click on “join a team and scroll down to select “Body Basics Crew.”**

We look forward to racing with on you April 6th, 2008 for this great cause! Thank you for signing up with us and for helping us reach our goal!

Chris, Kathleen, Mike, and Jenny

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Nutrition Corner: Fuel and then Refuel!

As most of the newsletter topics go, we tend to write about subjects that our clients either ask us about or that we notice may need addressing to further ensure success in your health and fitness goals. This issue, we have decided to talk about the importance of energizing fueling prior to and after you workout. In other words, we want you to EAT before and after you exercise for best results, no matter what your goal.

Energize before exercise!

Eating before you exercise is very important. Some of you may have experienced what happens when you workout and have not pre-fueled properly. You may have felt lethargic, lightheaded, dizzy, and even nauseous. These are signs of hypoglycemia (low blood sugar) and are a direct result of not consuming enough food prior to your workout. Eating before you exercise will help energize your workout. Nancy Clark, MS, RD states in her Nancy Clark’s Sports Nutrition Guidebook, Third Edition, that there are four main functions of a pre-exercise meal/snack:

1) To help prevent hypoglycemia (low blood sugar) with its symptoms of lightheadedness, needless fatigue, blurred vision, and indecisiveness – all of which can interfere with top performance.
2) To help settle your stomach, absorb some of the gastric juices, and abate hunger.
3) To fuel your muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour of exercise (more on post-fueling later).
4) To pacify your mind with the knowledge that your body is well fueled.

Many people avoid eating before exercise because they believe they will be burning more of their fat stores when on an empty stomach. This is a myth. In reality, no matter what energy stores you are burning, if you have not fueled yourself properly prior to exercise, you will not have the energy to exercise as hard as you could if you had eaten a pre-exercise meal/snack. Therefore, you will be burning less of any stores, no matter if it is carbohydrate, fat, or protein. To truly reduce body fat, at the end of the day, you must have created a caloric deficit. This means arriving to your workout fueled and ready to be a calorie burning machine!

Other people may have concerns that pre-exercise food will cause upset stomach, diarrhea, and sluggish performance. Most likely, these intestinal problems may be caused by too much of the wrong kinds of foods. The best way to test what type of food works well for you prior to exercise is through trial and error.

How to properly fuel before exercise
Deciding on what to eat prior to exercise varies from person to person. Clark says that most people feel good results with 0.5 grams of carbohydrates (2 calories) per pound of body weight one hour before moderately hard exercise. (p. 99) Carbohydrates are certainly a must before exercise because carbohydrates are the primary fuel for our muscles. Here are some of Clark’s pre-exercise guidelines:

• On a daily basis, eat adequate high-carbohydrate meals to fuel and refuel your muscles. Snacks that are eaten within an hour of exercise will keep you from feeling hungry and will help maintain your blood sugar.
• If you will be exercising for 60 to 90 minutes without the ability to refuel during your workout, eat slowly digested carbohydrates such as yogurt, bananas, oatmeal, bean soup, lentils, and apples.
• If you will be exercising for less than an hour, snack on foods that digest easily, are high in carbohydrates, and low in fat such as, bread, English muffins, bagels, crackers, and pasta.
• Limit your intake of high-fat proteins, such as cheese omelets, hamburgers, fried foods because these foods take longer to empty from the stomach.
• Limit sugary foods (soft drinks, candy, sports drinks) because while the “sugar fix” may give you quick energy, you also may experience a drop in blood sugar during your workout that will leave you lightheaded and fatigued. • Allow enough time for your food to digest. Of course, everyone’s body is different, however, the general rule of digestion time is:

—Allow three to four hours for a large meal to digest
—Allow two to three hours for a smaller meal to digest
—Allow one to two hours for a liquid or blended meal to digest
—Allow less than one hour for a small snack to digest

Tips for morning exercisers

If you are a morning exerciser, you may be used to waking up and going straight to your workout. This behavior will have you exercising on fumes. Of course, everyone is different, but nutrition and exercise science tell us that you would most likely perform better if you eat something before you exercise. When you start a workout with low blood sugar, you will fatigue quicker than you would have if you had eaten something.

Deciding what to eat will be up to you and how your body responds. Some people feel great throughout the whole workout with simply a banana or a slice of bread. Some need more, such as a bowl of cereal or oatmeal and a glass of juice. If you are unsure, use the recommendation Clark gives above as a guide, 0.5 carbohydrates (2 calories) per pound of body weight, and see how you feel throughout your workout. For instance, if you weigh 150lbs, you could eat a bowl of cereal (with non-fat or 1% milk) and a handful of blueberries for a total of around 300 calories, most of which are carbohydrates.

Tips for afternoon/evening exercisers
The "secret" to keeping your energy high for your afternoon or evening workouts is to properly fuel your body all day long. This means spacing your meals out every three to four hours and eating a combination of carbs, protein and fat at each meal. Plan to eat a pre-exercise meal/snack within an hour of your session and follow Clark’s recommendation of 0.5 carbohydrates (2 calories) per pound of body weight.

Refueling is the key to recovery!

Just as eating prior to your workout is important, it is equally as important (maybe even more important) to eat after exercise. Refueling after you exercise is the key to recovering from the damage and stress exercise has put on your body. If you have exercised hard and feel stiff, sore, and tired, you may need to reevaluate your post-exercise meal/snack.

It is important that you replenish the nutrients your body lost during exercise. The first and foremost nutrient you should replenish is water. Ideally, you should have been drinking water before and throughout your workout to prevent dehydration. Continue to drink water throughout the day, testing your hydration levels by checking your urine color (if you are adequately hydrated, your urine should be a pale yellow to clear color).

Along with replenishing your water, carbohydrates should be the next important nutrient on your list. The best time to replenish the glycogen (the stored form of carbohydrates our muscles use for energy) used during exercise is within 90 minutes after the completion of your workout session. To do this, it is best to consume a high-carbohydrate meal/snack (about 0.7 grams per pound of body weight) immediately after exercise. Because different types of carbohydrates will affect glycogen replenishment rates, it is a fact that eating simple sugars will result in slightly faster storage during the immediate post-exercise period (about 15 minutes). This is why you may have heard us say that immediately after exercise is the best time to eat that cookie or brownie you have been craving! Of course, we also will always follow with, “everything in moderation.”

Your best bet
The general recommendation for a post-exercise meal/snack is a combination of a 4:1 carbohydrate to protein ratio. While consuming protein does not have much affect on your glycogen replenishment rates, it does in fact aid in the muscle recovery after a workout, especially strength training.

The bottom line is that when you exercise, it is important to remember that you are putting your body through a certain amount of stress. In order for your body to recover properly from that stress, you must give yourself the nutrients you need to assist in the rebuilding and repairing the muscle tissue.

Planning is the key to success!

As with anything you wish to make successful in your life, the key is to have a plan. Planning your pre and post workout meals is no different. In order to succeed and perform to the best of your ability during your workouts, you must fuel before you exercise. Plan to eat a carbohydrate-rich meal/snack at least one hour before exercise. Just as importantly, eating a high-carbohydrate meal/snack after you exercise will help your body recover, give you continued energy throughout the day, and help reduce stiffness and soreness to keep you coming back for more!

Resources:
Clark, Nancy, MS, RD, Nancy Clark’s Sports Nutrition Guidebook: The #1 nutrition resource for active people, 3rd edition. Sports Medicine Associates, Brookline, MA. 2003.

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Healthy Recipe—Coach Jenny’s Protein Fruit Smoothie

Many of you have inquired about the fruit smoothie that Jenny drinks in between clients or after workouts. Some of you have actually been brave enough to try it—and liked it! She has decided to share the "recipe" with all of those who have asked, as well as everyone else who is looking for a great post-workout burst of energy that is sure to help your body recover quickly and efficiently.

Jenny’s Protein Fruit Smoothie

• 1 C. frozen mango chunks
• 1/2 c. frozen blueberries
• 1 C. 100% pure orange juice
• 1/4 c. strawberry Kiefer
• 1 scoop Chocolate Whey Protein Powder (if you need more protein, use 2 scoops)
• 2–3 tsp. flax seed oil (optional)

Blend all the ingredients together (Jenny uses her Magic Bullet) until smooth and to desired consistency.

Nutrition Information (the following values are estimates):

Total Calories: Between 300–450 (depending on the type of fruit or the amount of flaxseed oil or protein powder).

Carbohydrates: 56 grams

Protein: 17.5 grams if one scoop of protein powder is used. 31 grams if two scoops are used.

Fat: 1.5 grams if no flaxseed oil is used. 17.5 grams if 1 TBS of flaxseed oil is used (16 grams from the flax oil)*

*16 grams of fat may seem like a lot, but the quality of fat is high. Flaxseed oil is full of Omega-3 fatty acids and Omega-6 fatty acids (i.e. good fats that are linked to all sorts of health benefits).

Notes on the recipe:

—Jenny gets all of the ingredients at Trader Joe’s except the protein powder, which she gets at Costco.

—Feel free to use any frozen fruit you want. If you would rather use fresh fruit, just add ice to get the frozen consistency.

—If you are looking to reduce some of the calories, omit, or use less of the flaxseed oil and/or use less of the orange juice and add water as needed for consistency. If you need more calories or more protein, include the flaxseed oil, the orange juice and use two scoops of protein powder.

Enjoy!

Client of the Month: December

Rick Weiss

Rick works HARD! Since starting at BodyBasics in March of 2006 Rick has dedicated his time here to putting out 100% effort. He shows a level of consistency that is to be celebrated and he always comes ready to give his best. More recent Rick has also made some terrific strides in both his nutrition and level of self-driven cardio sessions.

Rick we are all very proud of you for your commitment to being a healthy and vibrant person. Look in the mirror because that fit skier will soon be staring right back at you. Keep up the good work!

Client of the Month: January

Vicki Mulgrew

Her level of commitment and desire to give it her all every time she steps into the studio are why Vicki Mulgrew is this month’s sure pick for Client of the Month. Vicki first began her relationship with BodyBasics over 4 years ago when she partnered with a friend under Coach Chris’s watchful eye. Since then she continues to make BodyBasics her home and particularly enjoys the camaraderie and energy that flows every Monday, Wednesday, and Friday when Power Lunch is in action.

Vicki, Thank you for your continued dedication to us and to yourself. You are a joy for all of us to coach and we appreciate your level of commitment.

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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

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• January/February 2008 ·
• Volume 4, Number 1

In This Issue

• Get Real This Year with Your New Year’s Resolution!
• Future Announcements and Events
• Nutrition Corner: Eat More Veggies!
• Healthy Recipe
• Client of the Month: October
• Client of the Month: November
• Our Mission

Get Real This Year with Your New Year’s Resolution!

It is the beginning of a new year. It is the time when you set goals for what you wish to accomplish over the next 12 months. The year always seems to start out strong, but unfortunately, the motivation you feel around the 1st or 2nd of January dwindles long about the third or fourth week of the month. Ever wonder why this happens year after year? Maybe the answer is not in your lack of will-power or commitment. Maybe the answer is simply in the resolution itself and your honest desire for it to come true. This year, your Fitness Coaches at BodyBasics encourage you to Get Real with your New Years Resolutions!

Are you truly ready to make change in your life?

When you are making a New Years Resolution, you need to decide on what steps are necessary to allow to you achieve your new goal. For example, if your goal is to lose 20 pounds then you know you would need to take the steps to work on better nutrition and increase your exercise. Sounds easy right? The truth is, it is that easy, and if more people would stick to this plan, then more people would see success in their weight loss goals. The reason these steps are not that easy for people may have to do with the fact that they are not truly ready for this change in their life.

Change is tough. You become comfortable in a certain way of life and thinking about changing your life can be a scary thought. There are specific steps that everyone goes through when dealing with behavior change. The Transtheoretical Model of Change, in health psychology, can predict success or failure in achieving a behavior change, such as developing different habits. It may be the answer to why some changes “stick” and others are never made.

Stages of Change

1) Pre-contemplation. Precontemplation is when the individual has no real intent on changing the behavior in the near future (the future is usually measured as the next six months). People in this stage are often resistant or unmotivated. Any information, discussion, or thought toward the targeted health behavior tends to be avoided.

2) Contemplation. In the contemplation stage, individuals are open about their attempts to change their habits within the next six months. They are more aware of the benefits of the change, but they keep their distance, still focusing on the costs of change. Often times, individuals in the stage of change can be seen as procrastinators.

3) Preparation. This is the stage where steps towards making the change are taken by the individual, usually within the next month. The preparation stage is viewed as a transitional stage, as the individual moves into the next stage of change: action.

4) Action! This is it! The action stage represents the time when the individual makes the change happen. The behavioral habits have been modified, working toward the ultimate goal. The individual is considered to be in the action stage for the next six months.

5) Maintenance. These individuals have maintained the behavior change for at least six months and are working hard to prevent relapse. The individual in this stage reports a high level of self-efficacy and are less likely to be tempted to fall back into their old habits.

As Fitness Coaches, we work with many different people, all of whom are in at least one of these five stages of change. While an individual may be in the Action stage for the fitness aspect of his/her life, he/she may also be in the Pre-contemplation stage for the nutritional component of his/her life. It is important that we understand where to meet our clients, depending on what stage they are in, to ensure success. It is also important that the individual realizes the stages of change he/she needs to go through in order to reach the Action stage, where the behavior change is ultimately realized.

When you sit down to write your New Year’s Resolution this year, be honest with yourself about how important your goals really are to you and recognize what stage you are in according to the Transtheoretical Model of Change. The truth is you will not reach your goal until you are ready to make change in your life. When you are ready, you are in the Action stage and are making the behavior changes necessary to reach your ultimate goal. Keep yourself on track by realizing what stage you are currently in and make it a goal to keep moving forward through the stages of change until you are really, really, ready for your resolution to come true this year - and be prepared – because it will!

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Future Announcements and Events

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: Eat More Veggies!

The next time you are at the grocery store, look around the produce section and notice how many beautiful colors of fruits and vegetables there are just waiting for you to put in your cart. Eating a variety of colors of fruits and vegetables is important not only because they make up a healthy diet, but because they offer different kinds of health-protective phytochemicals that are linked with reducing the risk of cancer and heart disease.

Knowing that fruits and vegetables are incredibly good for us, many people still do not eat their recommended daily amount. For most of our clients, we find that fruits seem to be easier to add to their healthy nutrition eating habits more so than vegetables. True, fruits are excellent for our health, but don’t discount the all-mighty vegetable!

Vegatables are what internationally known sports nutritionist, Nancy Clark, MS, RD, calls “nature’s vitamin pill.” They are an excellent source of vitamin C, beta-carotene, potassium, magnesium, and many other vitamins, minerals, and health-protective substances. This year, your Fitness Coaches at BodyBasics challenge you to eat more vegetables!

What type of vegetable is best?

Any vegetable is good for you. Fresh is the certainly the best option, but frozen and canned are good too. Frozen vegetables are a good second choice since freezing destroys little nutritional value. Canned vegetables are a good option, as well, since they are processed quickly, they retain many of their nutrients. Dark, colorful vegetables usually have more nutritional value than paler ones.

Raw vs. Cooked

Most vegetables offer more nutritional benefits when eaten raw (tomatoes are an exception since they provide more available lycopene, a powerful antioxidant, when cooked than when eaten raw). However, not everyone finds slices of a crunchy yellow or red pepper a delicious, naturally sweet snack. The good news is that if you are careful not to overcook your veggies, that is, cooking them only until they are tender-crisp, most of the nutritional value will be retained. The best methods for cooking are steaming, in the microwave, or in a wok. If you are cooking your vegetables in a soup, get excited, because the broth will be saturated with all of those wonderful nutrients.

How much is enough?

Everyone’s need for vegetable intake will differ depending on their total caloric daily need. For example, a 2000 calorie diet will need two servings of “starchy” vegetables (corn, potatoes, sweet potatoes, yams, winter squashes such as pumpkin, butternut, acorn, dried beans, peas, lentils) and four servings of “regular” vegetables.
These servings may seem like a lot to handle on a daily basis, but actually, serving sizes are fairly small. The following are examples of serving sizes for vegetables:

• ½ cup of raw or cooked vegetables, such as broccoli or carrots
• ¾ 100% vegetable juice
• 2 cups of raw, leafy greens (lettuce, spinach, etc)
• ½ cup of beans (legumes)

Tips to adding more vegetables to your daily diet

• For convenience, shop for precut and cleaned vegetables
• Begin at least one meal a day with a salad
• Stock your freezer with frozen veggies that are easy to microwave or add to a soup or casserole
• Prepare vegetables ahead of time. Wash and cut up fresh produce and store in the refrigerator for handy, easy snacks (i.e. carrots, celery, radishes, jicama, sugar snap peas, bell peppers)
• Bake potatoes on the weekend to use during the week
• Make a pot of vegetable soup weekly and use for quick meals and snacks
• Eat vegetarian meals more often
• For lunch, use the salad bar at restaurants or the grocery store
• Try a new vegetable each week
• Add beans to soups, casseroles, and salads

These tips and more can be found in the Healthy Eating & Weight Management Guide: Science-Based Strategies for a Better Life by Dorene Robinson, RD CDN, p.11

Other Resources:

Clark, Nancy, MS, RD, Nancy Clark’s Sports Nutrition Guidebook: The #1 nutrition resource for active people, 3rd edition. Sports Medicine Associates, Brookline, MA. 2003.

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Healthy Recipe

While we are on the topic of vegetables, we encourage our clients to plan one of their dinners each week to be completely vegetarian. Here is a recipe for a healthy vegetarian meal that is oh-so-yummy!

Indian Tofu and Spinach over Almond Rice
Recipe by Rachael Ray. Rachael Ray 365: No Repeats, p. 156

2 cups basmati rice
3 tablespoons vegetable oil
1 14-ounce container firm tofu, patted dry and cut into 1-1/2 inch dices
Salt and freshly ground black pepper
4 garlic cloves, chopped
3-inch piece of fresh ginger, peeled and grated
1 large yellow onion, chopped
1 teaspoon ground cumin
1 tablespoon ground coriander
2 10-ounce boxes of frozen spinach, defrosted, squeezed dry of excess liquid in a kitchen towel
2 tablespoons all-purpose flour
2 cups vegetable stock or broth
2 tablespoons curry paste, mild or hot
¼ prepared mango chutney
1 15-ounce can chick peas
1 cup sliced almonds

Prepare the rice according to the package directions.

Preheat a large, deep nonstick skillet over medium-high heat with the vegetable oil. Add the tofu, season with salt and pepper, and lightly brown, 2 to 3 minutes per side. Remove the tofu from the skillet and reserve on a plate. To the same skillet, add the garlic, ginger, onions, cumin and coriander. Sauté together for 4 to 5 minutes or until the onions are tender. Add the spinach and continue to cook for 2 minutes. Add the flour and cook for 1 minute. Add the vegetable stock and bring to a bubble. Add the curry paste, mango chutney, and chick peas, then return the browned tofu to the skillet, reduce the heat to medium low, and simmer the curry for 8 to 10 minutes.

While the curry is simmering, toast the almonds in a small dry skillet over medium heat until golden. Once the rice is cooked, fluff it with a fork, add the toasted almonds, and stir with the fork.

Serve the curry in shallow bowls with a scoop of almond rice on top (rice on the bottom gets too mushy).

This recipe yields 4 Servings (Rachael Ray’s servings are HUGE portions. This recipe really should make at least 6 servings)

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Client of the Month: October

Linda Ryan

Linda began coming to BodyBasics in June of 2007. To date she has gone from knowing that she needed exercise in her program to absolutely loving the opportunity to exercise. This is demonstrated by her continued improvements in strength, flexibility, and overall athleticism. She has also taken giant steps toward improving both the consistency and the quality of her nutritional choices. All of these improvements have led to Linda being the perfect choice for Client of the Month.
We all want you to know how proud we are of you!
Your Coaches: Bryon, Chris, Jenny, and Kathleen

Client of the Month: November

Cindy Petti

Since March of 2005 when Cindy first started coming to BodyBasics, consistency has been her mainstay. Cindy continues to maintain her fitness program despite injury, travel, and other challenges that have tried their best to slow her down. Her dedication to her health and wellbeing is evidenced by her willingness to adapt the type of services she is utilizing with her time schedule. To date Cindy has participated in Yoga, Fitness Coaching, Personalized Group Training, and Nutrition Coaching. As a result she has dramatically improved her overall fitness. Cindy, thank you for your contagious laugh and bountiful energy. We really appreciate what you bring to BodyBasics!
Your Coaches: Bryon, Chris, Jenny, 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

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• November/December 2007
• Volume 3, Number 6

Introducing… BodyBasics, the PULSE of Health & Fitness!

In an effort to make a name for ourselves and really describe what it is that we do here at BodyBasics, we held a focus group in early October. The focus group consisted of 11 of our clients and two representatives from The Marketing Place, Inc., a marketing group we have been working with to help us better “brand” ourselves.

After much thoughtful discussion and brainstorming, our clients decided upon our new tagline. Our official name is now simply BodyBasics, but anytime you see our name or our logo, you will see, “BodyBasics: The Pulse of Health & Fitness.” The newsletter will undergo a slight change as well and will be renamed, “The Pulse.” Look for the first edition of “The Pulse” in your e-mailbox in January 2008!

Thank you to all of our clients who participated. We really appreciate your time and input. With our new tagline, the sky is the limit for the success of BodyBasics!

Enjoy the Holiday Season and Keep the Focus on Your Health

Survive or Enjoy the Holidays?

The holiday season is upon us once again. As Fitness Coaches, we are often asked for advice on how to “survive the holidays.” For such a common question, we give quite an uncommon answer.

Our coaching approach towards health and fitness is to provide the tools necessary to make healthy decisions in life. We do this by educating and enabling you to take steps forward, bringing you closer to your goals, even during the holiday season. Whether we meet with you once or five times a week, it is truly the decisions you make when we are not with you that determine your success. With the knowledge and understanding about how to make healthy choices throughout the year as well as during the holiday season, you will be able to “enjoy the holidays” and not merely “survive the holidays.”

Make Change Now

Our “holiday survival” advice is, in reality, “lifetime survival” advice. Why does the holiday season have to be so different from the rest of the year? Why is it that health and fitness goals seem to be virtually abandoned as soon as the air turns a bit crisp and bathing suits are packed away? The answer? Karen Helouin, a client of BodyBasics says, “Because the holidays are about good times and good food.” Most people treat the holidays as a two-month vacation, a time of year when calorie-laden food is gobbled up thoughtlessly while exercise is bumped off the schedule for holiday gift shopping and office parties.

This process starts with Halloween when there are mass quantities of candy around the house that just have to be eaten to make room for Thanksgiving Pumpkin pies, which in turn are replaced by Christmas cookies and other holiday goodies. It is not until the end of December when you finally decide enough is enough and make a pledge that in the New Year, you will change your life.

We challenge you by asking, why wait? Why not make that pledge to yourself now? Make a Holiday Resolution now and start making change in your life before you get overtaken by the holiday hustle and bustle.

Your Tools for Success

Every little bit counts.

The first tool for success is the ability to view the healthy changes in your life as life-long habits and not temporary bouts of discipline. It is comfortable to think in the temporary mode when it comes to healthy living habits. The diet always “starts on Monday” or, “when the holidays are over.” We see it every January. People make resolutions and vow that this year will be different. Keep on track by reminding yourself that you are making change NOW. Healthy change in your life can be as simple as increasing your daily water intake or going for a walk one extra evening a week. New clients to BodyBasics, Bill and Heidi Baker, have learned that little steps add up, “A month ago, we were doing no activity whatsoever. Now, we’re walking three days a week and working out at BodyBasics two days a week. I (Bill) turned to my wife (Heidi) and said,

‘Do you realize Jenny has us exercising five days a week now? How did she sneak that past us?’” It does not matter how small the steps, just as long as you keep moving forward in the direction of your desired goals. Making small changes now will help you make it through the holiday season without the usual holiday guilt.

Allow yourself to indulge.

The more you deprive yourself, the more you are likely to “cheat” and eat every cookie on the plate. Recognize that the holiday season is a unique time of year and allow yourself to enjoy the certain treats that make this time of year special for you. Just keep in mind that moderation is the key.

All in moderation, even your emotions

The holidays can be an emotional time for many people and can lead to emotional eating. Emotional eating is when we eat out of emotion rather than hunger. Tucson native and Registered Dietician, Abby Floyd, says “the holiday season evokes all sorts of emotions. You are surrounded by comfort foods that are often times associated with positive childhood memories.” Floyd continues, “Then you give yourself permission by saying ‘oh, what the heck! It’s only one time a year. Besides, I never eat these foods during the rest of the year.” That’s all fine if you indulge two days out of the month, says Floyd. It’s when the indulgence lasts through the whole two months of the holiday season that it becomes a problem.

Floyd suggests practicing moderation when it comes to holiday treats. One tip she gives is to think about adding to what you eat each day instead of focusing on what you think you need to eliminate. By ensuring that you are bringing in the appropriate amounts of fruits, vegetables, whole grains and proteins, you “crowd out” the less nutritious foods.

Move, move, move!

Although it is very tempting to curl up and hibernate all winter long, remember that our bodies are meant to move! Keep up with your activity throughout the holidays by taking the stairs while shopping, parking far away from the store’s entrance, and going for a brisk walk around the neighborhood admiring the holiday decorations. You have the power to make the decision to move. And if you eat one-too-many of a holiday treat, remember that, on average, it takes 60 minutes of walking briskly (3.0 mph) to burn off 300 calories (Robinson, p. 23).

Now, Enjoy the Holiday Season

This year, we encourage you to use the tools for success to help you stay focused during the holiday season. Allow yourself to relax and have fun, while still keeping your health goals in the forefront of your mind. As you enter this season fully equipped, you will turn your holiday “survival” mode into holiday enjoyment that will last you year after year.

How We Do It

Believe it or not, even Fitness Coaches are faced with holiday temptations. We understand that the holiday parties and cookie-baking family bonding times do in fact exist. However, once you have prepared yourself to enter the holiday season with the right attitude, you can enjoy the “good times and good food.” And the rest is a piece of cake…or pie, or cookie.

Now that we have given our uncommon response to the common surviving the holidays question, we are happy to provide a few simple “enjoying the holidays” tips that a few of our Fitness Coaches practice during the holidays to stay on track:

• “Don’t deny yourself the enjoyment of a special treat during the holiday season. Just make sure that you really enjoy what you choose to eat and that you are not just eating it because its there” says Jenny Kerbs, Fitness Coach and Studio Manager of BodyBasics Health & Fitness.

• “If you receive food as a gift from a friend, don’t feel obligated to eat it all. It’s okay to sample a little of everything” advises Kathleen Kordich, Fitness Coach at BodyBasics Health & Fitness.

• “Remember that when you are sitting down to a big meal you don’t have to eat it all at one sitting. Attempt to stay out of the ‘food coma’ by eating about half as much as you normally would and save the rest for later,” suggests Chris Litten, President and Fitness Coach of BodyBasics Health & Fitness.

References:
Robinson, Dorene D., RD, CDN. (2004). The Healthy Eating & Weight Management Guide: Science-based Strategies for a Better Life. Bellevue, WA: Beyond Fitness, a division of Peak Performance: The International Fitness Network.

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Announcements and Events

Gentle Yoga

BodyBasics offers 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.

Future Announcements and Events

BodyBasics 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!

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Nutrition Corner

Carbohydrates are NOT fattening!

“Carbohydrates are not fattening” emphasized Nancy Clark, MS, RD at her Exercise and Nutrition seminar in Phoenix on October 12 and 13, 2007. Nancy Clark is an internationally known lecturer and Registered Dietician who specializes in nutrition for sports and exercise, weight management and nutritional management of eating disorders.

Carbohydrates have had a bad rap over the past few years due to the popularity of high-protein and low-carbohydrate diets. An estimate of 25.4 million people have tried The Atkins Diet (12% of adult population). Consequently, the bread sales have declined 2% per year since the release of the Atkins book in 1997. Wheat consumption has dropped more than 12lbs per person. There has been an increase of beef sales per capita of about 1.8lbs per year since 1997. And the consumption of bacon and eggs are at a 10-year high. Interestingly enough, the obesity levels of Americans are on the rise as well. According to the Centers of Disease Control (CDC), the prevalence of obesity in America has increased from 15% in the 1976-1980 survey to 32.9% in a 2003-2004 survey. We are not necessarily saying that the increase in beef, bacon, and eggs is directly related to the obesity levels in America today, but we do strongly believe that the confusion about carbohydrates, a healthful, lean and very necessary nutrient to our bodies, plays a big role in the declining health of our country.

The truth is carbohydrates are a healthful source of energy. They contain anti-oxidants, phytochemicals and fiber. It is the carbohydrates that fuel our muscles, improve our stamina and delay fatigue to keep us moving all day long. Carbohydrates also enhance strength and cardiovascular fitness. They are an essential part of a healthy diet and a healthy body.

Clark recommends that carbohydrates make up two-thirds of your plate. In other words, two-thirds of your plate should consist of whole grains, fruits and/or vegetables. The remaining one-third of your plate should consist of protein and fat.

Ensuring that carbohydrates make up the foundation of every meal you eat will not make you gain weight. Again, carbohydrates are not fattening. Excess calories are fattening. Whenever we hear people say that carbohydrates make them gain weight, we question them further because we know that by simply eating carbohydrates, body fat does not increase. The questions we ask are: what else are you eating throughout the day that may make you gain weight? And if you do increase your carbohydrates, do you increase other foods as well? How are your daily eating habits? Do you eat breakfast? All of these questions can help us determine the reason you are gaining weight (or not losing).

Another fact about carbohydrates is that for every one ounce of carbohydrates your body stores as glycogen (the fuel for your muscles), three ounces of water is also stored (Clark, p. 233). This is a good thing. Your body needs this water to function efficiently and to stay active. So by increasing your carbohydrates, you may see a temporary increase in body weight, but it is simply water, not fat. This also means that when you cut your carbohydrates, you will see a significant drop in body weight (which is very true of those on the high protein, low carb diets). Do not be fooled though, because this temporary drop is mostly water, not fat.

Now that we have drilled in the fact that carbohydrates will not make you fat, we are going to address what will make you gain weight. Excess calories will make you gain weight. It comes down to the timing of your meals, portion control, and making sure to fill your day with a variety of whole grains, fruits and veggies, sufficient protein, and fat. We find that the main culprit to weight gain is not eating enough throughout the day to keep your hunger under control from morning to night. The majority of the people we encounter fall victim to what Clark calls, “crescendo eating.” Crescendo eating is when you eat little to nothing for breakfast, maybe a little snack for “lunch” and by dinner time you are ravenous and ready to eat everything in sight! The majority of the day’s calories are consumed at night, when you are least active. Think about the times that you have been really hungry. What do you crave? Most likely, you crave carbohydrates. When your body craves carbohydrates, it is really craving calories. When you let yourself get so hungry that you are craving calories, you will have a tendency to over-eat and therefore take in excess calories. It is these excess calories that are fattening, not the carbohydrates.

So, please, do your body a favor and start thinking of carbohydrates as your friend and not the enemy. Remember to stick with whole-grains, fruits and vegetables. As Abby Floyd, RD (former Nutrition Coach at BodyBasics) always said, “no one ever got fat from eating too many fruits and vegetables.” And as Clark pointed out in her Nancy Clark’s Sports Nutrition Guidebook, “If carbs are fattening, why are not the people in rice-eating countries fat – such as the natives in Japan and China?”

Resources:
Clark, Nancy, MS, RD, Nancy Clark’s Sports Nutrition Guidebook: The #1 nutrition resource for active people, 3rd edition. Sports Medicine Associates, Brookline, MA. 2003.

Statistics on The Atkins Diet, wheat, beef, bacon and eggs sales taken from lecture notes provided by Exercise Physiologist Dr. William Evans, for the Nutrition and Exercise seminar.

CDC Reference site.

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Healthy Recipe

This recipe was tested and approved by one of our clients, Debbie Dempsey (and Chris and Jenny and then Chris again). It is out of Jessica Seinfeld’s book, Deceptively Delicious and was featured on the Oprah Winfrey Show in October.

Recipe on Oprah.com

These brownies fool everyone! You won’t believe how scrumptious they are (or how good they are for you) until you make them yourself. Just don’t serve them warm—it’s not until they’re completely cool that the spinach flavor totally disappears.

INGREDIENTS
• Nonstick cooking spray
• 3 oz. semisweet or bittersweet chocolate
• 1/2 cup carrot puree
• 1/2 cup spinach puree
• 1/2 cup firmly packed light or dark brown sugar
• 1/4 cup unsweetened cocoa powder
• 2 Tbsp. trans-fat-free soft tub margarine spread
• 2 tsp. pure vanilla extract
• 2 large egg whites
• 3/4 cup oat flour or all-purpose flour
• 1/2 tsp. baking powder
• 1/2 tsp. salt

Preheat the oven to 350°. Coat an 8″ x 8″ baking pan with cooking spray.

Melt the chocolate in a double boiler or over a very low flame.

In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine and vanilla and whisk until smooth and creamy, 1 to 2 minutes.

Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.

Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.

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Client of the Month: August

Richard Rhynard

Richard started as a client of BodyBasics in June of 2007. Referred by his pediatrician (Dr. Shapiro), Richard was on a mission to improve his health. He started first by meeting with Abby, our past dietician, and determining a healthy approach to his nutrition. From there he started personal coaching 2X each week with Coach Chris. In addition to his workouts at BodyBasics Richard has also dedicated himself to additional treadmill walking at home just about every day of the week in some capacity. This is all on top of school, his job, and everything else an 18 year old does. The fruits of his consistent efforts are really starting to bloom now as demonstrated by improvements in his composition, stamina, strength, energy, and his bodyweight.
Keep up the good work! Coaches, Chris, Kathleen, Jenny, & Bryon

Client of the Month: September

Wendy Gamble

Wendy Gamble first came to BodyBasics because her daughter, Keri, had a couple of unused sessions left with Bryon. One session later, Wendy was hooked! Wendy has now been a client since November 2006 and is very dedicated and committed to her workouts. In addition to her consistency, Wendy is never without a positive attitude and she is always ready to go the moment she walks through the door! Wendy has seen improvements in her overall fitness which helps her enjoy her active lifestyle of hiking and skiing! Keep up the great work Wendy! We are very proud of you!
Your Coaches: Bryon, Chris, Jenny, and Kathleen

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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

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• September/October 2007
• Volume 3, Number 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 BodyBasics 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 i