BODY SYSTEMS NEWSLETTER             November, 2011
- Newsworthy
- Supplement Special
- SMART Goals
Body Systems is pleased to welcome:

Paul Skidmore 
Massage Therapist
Strength and Conditioning Specialist

I am pleased to introduce Paul Skidmore, LMT, CSCS as the newest addition to the Body Systems team.

Paul is a motivated young health professional who specializes in soft-tissue therapy as well as strength and conditioning.

I have known Paul for about two and a half years and am continually impressed with his motivation, wealth of knowledge and ambition.

He has already become an invaluable addition as we strive to promote excellence in health and wellness by educating our clients on how to implement healthy habits for life.

Sign up today for a soft-tissue treatment from Paul.

December Special:
30 minutes for $30


What's Happening: 


- You will find my 10 Habits for Healthy Eating:View our videos on YouTube

Check out previous articles in Scottsdale Health Magazine: 
Stay tuned for the December issue on Why Low Fat Diets Don't Work

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New Years Special

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I hope you had a wonderful Thanksgiving! I purposely waited until post-gluttony feasting to send out this newsletter as I think we're all entitled to a little bit of binging now and again.

However, I am in the business of educating people on how to realistically and effectively achieve their health-related goals, and it would be negligent of me to assume that we all know what's best when it comes to losing weight, packing on muscle, reducing blood pressure, etc... Therefore, I'd like to talk about the importance of setting realistic goals, as often times we get a bit over zealous, and fail to follow-through. With the New Year quickly approaching, what could be more timely than a little goal-setting 101?!

As always, thank you for reading these newsletters and please pass this on to anyone who you think it can benefit.

In Health and Happiness, 

Ben Brown

Owner, Body Systems, LLC

How S.M.A.R.T. are your Goals 

Most people set goals this time of year, usually revolving around weight loss through increased exercise and "better" food choices. While these are perfectly normal and healthy goals to have, we often fail to create a realistic plan of action as to how we're going to attain these goals. It's not uncommon for our expectations to far exceed what's realistic or even practical. Often we throw out random numbers with the hopes and dreams that we'll somehow get there, but no concrete plan as to how.


Do any of these common New Year's goals sound familiar?


"I want to lose 20 pounds!"


"I'm going to start exercising every day"


"I'm going to stop eating carbs"


Most goals are ambiguous, open-ended hopes, with no finite plan. While we all have good intentions, there's a few things you need to know that will help you not only set appropriate goals, but allow you to achieve them through planning, hard-work and some inspiration.


Step 1: Write down your goals


We all have hopes, wishes and dreams, which often become our New Year's goals. All commendable, but these goals cannot become reality without a specific action plan. And, those that write down their goals are significantly more likely to achieve them.


Step 2: Goals are specific and measurable


"I want to bulk up" is not as good as, "I will put on 5 lb of muscle in the next 5 weeks"


Step 3: Goals should have a specific timeline


A timeline ensures that you know exactly when it's going to happen and therefore, makes the goal that much more real.


Step 4: Goals are realistic


We're used to seeing quick and seemingly easy weight loss through the media, so much so, that people don't have a basic understanding of what it takes to lose and maintain healthy weight loss. For example, losing 20 lb of body fat could take a year for some people, but most of us don't think about it like that, nor do we factor in levels of commitment and previous experience. For many people, they want to get healthy by losing weight, but all too often, the weight loss happens by getting healthy first!


Step 5: Find your inspiration


It's easy to throw out a random goal, like, "I will lose 8 lb of body fat in 8 weeks." In fact, this sounds like a pretty good goal, given it's specific, measurable, and seemingly realistic. However, if the goal doesn't have a motivating factor for someone, then they're unlikely to have the desire to follow-through. On the other hand, if it's their wedding in 8 weeks and they need to fit into their dress, then it's likely that their motivation is very high and will do what it takes to achieve the goal.


Step 6: Understand the difference between outcome goals and behavioral goals


An outcome goal is the intended result, i.e., "I will lose 8 lb of body fat in 8 weeks." or "I will be able to do 5 body weight pull-ups by May 1st", as these are the objective measures of ultimate success.


A behavioral goal is the hourly, daily, weekly, and monthly tasks that you need to complete in order to achieve the outcome goal, i.e., "I will exercise 5 days/week for the next 8-weeks" or "I will eat breakfast every day for the next 8-weeks". These are under the complete control of the individual and developed in such a way to make the outcome goal attainable.


Ultimately, your behavioral goals are the most important behaviors that you can realistically commit to RIGHT NOW, that will immediately effect whether or not you attain your outcome goal.


Some examples of behavioral weight loss goals that you may be able to implement immediately:


"I commit to exercising three days per week with a trainer and two days per week on my own."


"I commit to stop drinking alcohol during the week, and only having 1 glass of wine on the weekends with food."


"I commit to shopping and preparing all of my meals for the week on Sunday."


Sit-down, whether you're on your own, with a partner, or with a health professional, and outline the steps that you think will be necessary to reach your outcome goals. Even if you implement one new behavioral goal each week, you'll be much more equipped to accomplish your goals than before.


By following the aforementioned goal-setting steps, you are giving yourself the opportunity to be successful. Just like if you were to write a research paper, start a business, or plan an event, you would need a plan with Specific, Measurable, Attainable, Realistic and Timely steps to facilitate your end goal. This is how you should treat your health-related goals for optimal success.



Berardi, John and Andrews, Ryan. 2010. The Essentials of Sport and Exercise Nutrition. Certification Manual. Pp. 256-257, 378-380.  

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