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Welcome Tustin Ranch
 It is with true pleasure that we welcome Tracy Zimmerman as our Franchisee # 2. We are so excited about having Tracy as our 1st franchisee in Orange County.
Tracy has been a fitness professional for over 23 years and is certified with NASM, AFAA and AFTA. Her certifications specialize in personal training, kick boxing, cycling, and power weight lifting. She has been a fitness enthusiast for most of her life, from dance to water skiing from cheerleading to teaching aerobics. Another one of her passions includes hiking, where she conquered Half-Dome in Yosemite and Kearsarge Pass near the Sequoia's. She loves outdoor activities so being a Boot Camp Owner is right up her alley and truly her dream career!
Tracy's Grand Opening June 2, 2007.
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 Welcome Sherman Oaks
We are thrilled to welcome Mark Ritcheson as our Franchisee #3. Being a former boot camper himself made Mark realize that he wanted to own an Extreme Boot Camp himself.
While working towards his Masters Degree from USC, Mark trained and competed for years in martial arts earning a second degree black belt in Tae Kwon Do. Mark has participated in two Trans-European bicycle tours. He is also an experienced open water scuba diver and aerobatic pilot.
Mark's Grand Opening June 9, 2007.
Remember, that franchise opportunities are available. If you have any questions, please contact Linda or Stacy at
(818) 790-2770. |
Diet for Health Monthly Nutrition Tip Protein Imposters
By Nutrionist Jill Brook
Lots of people are under the impression that peanut butter, nuts and regular cheeses are great sources of protein. It turns out they are NOT if you are trying to lose weight.
Although these foods have some protein, they are mostly FAT, so you'd have to consume a bunch of (high-calorie) servings to get enough protein. For example, to get 25g protein (a good amount for one meal) from tuna, chicken or turkey you would need to eat 100-120 calories. To get that much protein from peanut butter or cheese you would have to eat over 500!
That said, there are low-fat and non-fat cheeses (cottage, feta, string) that are good protein sources. Keep the other foods in the "Fat" category and enjoy them in moderation. Remember that a serving of nuts is only 1/4 cup and have a good day!
Jill
Click on the logo above to go to Jill's website.
Jill Brook, M.A. is nutritionist and owner of Diet for Health. She received her schooling at Princeton University and UCLA and is now in private practice in La Canada Flintridge, CA. |
Lactic Acid
By Instructor Alex Usategui
Lactic acid is the main cause for muscular fatigue during exercise. When our bodies burn glycogen for energy one of the byproducts is lactic acid. During normal conditions our bodies are able to recycle the acid through an oxidative process. As we increase the intensity of the exercise however, the production of lactic acid surpasses the rate that our bodies can recycle it. This causes a buildup called OBLA (onset of blood lactate accumulation). This increase in acid causes an increase of hydrogen ions which begin to limit the muscles contractibility. The more the muscle is inhibited, the harder it will be to perform the given exercise and in turn leads to muscle failure. Therefore it is the acid in the muscle that leads to muscular fatigue and not the lack of energy stores. This also contributes to the gag feeling most people feel when beginning an exercise program. The increase in lactic acid in the bloodstream means that the more oxygen will be needed to recycle it, therefore taking valuable oxygen away from other bodily functions. There is typically more than enough glycogen stored in the liver and muscle to sustain any given exercise.
By incorporating a challenging cardio routine into your workout, you can help the muscle cell adapt and increase the number of mitochondria in the cell. The mitochondria, in the muscle cell, are where the oxidative metabolism takes place. Having more mitochondria in the cell will lead to an increase in lactic tolerance due to the increased speed that it can be recycled. Here is where muscle fiber type comes into play. Type I fibers are suited for endurance type activities, where type II are bigger and stronger and are suited to faster more explosive movements. Type I fibers are built for endurance because of their higher concentration of mitochondria, where type II fibers are bigger but have less mitochondria.
Through exercise, we can increase our tolerance and increase the speed at which we can break down lactic acid. By doing so we can increase our endurance and total exercise volume capacity for a given exercise bout. When detraining or inactivity comes into the picture, endurance is the first to go where strength hangs on for a bit longer. Since muscle cells are quick to respond and adapt, they adapt to inactivity just as easily as they can to intense exercise.
So now that you know why you get physically tired, I will go over how you can use it to your advantage. When going about an exercise program, focus early on an efficient cardio program. Doing this will help establish your muscle fibers with efficient lactic acid tolerance. By establishing a higher tolerance to the acid, we can begin to develop overall strength productively. Also remember that your body responds to the stimuli that you place upon it. So when you are performing any given exercise try to get the most you can out of each set so that your muscles adapt accordingly. By pushing yourself you will place the necessary stressor on your cells to begin the improvements necessary. The most important factor in all of this will be your diet. By eating the right foods, you will assure that your body has the proper nutrients to give to your muscle when it is trying to grow and adapt. |
Carlo Micalizio Places 1st
Carlo Micalizo, our drill instructor and trainer at Taix Workout Studio, competed in the Iron Gladiator Natural Bodybuilding & Fitness Championships in Corona, Ca. on March 31, 2007. We would like to congratulate him on winning two 1st Place Awards.
Junior Masters Men
Novice Men Medium
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Boot Camper of the Month Lars Perkins
By Lars Perkins
"When I was first invited to participate in 3 week trek in Nepal to Mt. Everest base camp, I thought, "How in the world am I going to get in shape for this?" The trek involved 14 days on the trail, hiking about 80 miles including a vertical gain of about 8,000 ft. All at altitudes above 10,000 ft. The organizers warned me that I'd better be in excellent cardiovascular shape. How to get ready? Then I thought of Extreme Boot Camp. I signed up immediately for the 6-week program, 5:30 AM each day. Because there were a number of times I couldn't make the morning session, I supplemented with 1 hr. sessions with personal trainer Gary Kasper. After 7 weeks I was ready to go. As a result of my training, I was as well-prepared as anyone, and completed the trek without any problems!"
Lars in the Himalayas
Extreme Boot Camp congratulates Lars on concurring Himalayas. Good job!!! We are all very proud of you. |
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NEW Extreme Boot Camp Fitness Center in Simi Valley
Thanks to Drill Instructor, Lars Puckler, Extreme Boot Camp Simi Valley has become such a HUGE success that we have decided to open a facility in Simi Valley. The new address is 2482 Erringer Road Simi Valley, Ca 93065. Three doors up from Starbucks (the trainers are gonna love it) We gain possession of the old Troop Real Estate office starting June 1st, 2007.
Grand Opening Date to come. | |
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Gourmet a Go Go
Click on the logo above to go to Gail's website.
Extreme Boot Camp wanted to comment on the great success of Spa Meals prepared by Chef Gail Connell from Gourmet a go go. We have had a huge response and everyone that has tried them is very happy with the meals. We again want to thank Gail for adding this wonderful amenity to our great program.
Gail Connell was trained at the Cambridge School of Culinary Arts in 1995 shortly after receiving her degree from Boston University in Business. Gail has spent the last 20 years in catering until last year when she followed her dream and opened a shop in Montrose called "Gourmet a go go." The shop has won several awards including best new restaurant and best caterer in Glendale. |
Vancouver B.C. Cruise September 2007 
Click on the ship above to view more information.
REMINDER...
Please make your reservations no later than MAY 31, 2007.
This cruise is a fund raiser for the Crescenta Valley Sheriff's Support Group. Extreme Boot Camp's goal is to help support our local Sheriff Department.
While on board, workout with us, the staff from Extreme Boot Camp.
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| MONTHLY ~FITNESS~ QUESTION
ASK INSTRUCTOR ALEX
Alex has been a personal trainer for the last five years. He holds a Masters Degree in Science and Exercise Physiology and is a Performance Enhancement Specialist for the National Association of Sports and Medicine. Alex has also worked as a strength and conditioning coach as the high school level along with coaching tennis.
QUESTION:
Alex,
How long before bone growth is reflected in a bone density test after a sedentary person commences an exercise regimen?
Joan
ANSWER:
Dear J oan,
Bone growth happens at a very slow pace. I can not give you a time frame for bone growth because everybody is different, just like different people gain muscle differently. Your genetics and body type play a major role- as well as your body's ability to produce the necessary hormones and responses that help in the muscle/ bone building process. When you hear the terms big boned people vs. very skinny people for example; people with wider body frames require thicker bones to hold the extra weight so that person's body will develop the necessary thickness accordingly. Therefore those "big boned" people will have a much more effective bone building system in place. Remember that the best medicine is prevention. It is better to take the necessary precautions to make sure you do not develop osteoporosis/ sarcopenia, instead of having to deal with the repercussions of the disease.
Please direct any health and fitness related questions and they will be featured in next months newsletter.
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GET SPOTTED !!!
If you are seen by a Drill Instructor wearing your Extreme Boot Camp T-shirt (outside boot camp), you will receive $50 off your next boot camp session. Must be more than 1 mile away from the studio.
 Let's get those shirts on everyone!! |
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Foothill's Best of the Best
The readers have chosen Extreme Boot Camp as the Best of the Best from the Glendale News Press. We are proud to be honored once again for this prestige award. |
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Fiesta Days Parade on Memorial Day
Extreme Boot Camp will be pounding the pavement at the La Canada Fiesta Days Parade on May 28, 2007 at 10:30am. Grab your seat, come watch, support the troops and cheer us on.
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| Relay for Life
May 19, 2007 
Stroller Strides owner,
Dawn Steele (above, lower right hand corner) will be conducting the warm up for the Relay for Life on May 19 at 9:45am.
Relay For Life is a community event involving the residents, businesses, schools, churches and political leaders. It is designed to raise our own awareness of cancer, to enhance our odds of avoiding it, or enhance our odds of successful recovery if we have it. It is held to celebrate survivorship and raise money for the American Cancer Society. It helps all participants memorialize and reflect on the loss of loved ones and friends and honor and celebrate the survivorship of loved ones and friends.
On the day of the event, teams of people will gather at Clark Magnet High School and take turns walking, jogging or running laps. Each team is asked to keep at least one representative of their team on the track at all times. The Relay For Life is also a fund-raising event. Each team member is asked to raise money from donors before the event. To raise money, team members solicit donations, make their own donation & hold garage sales, car washes and other fun-filled activities. You can donate directly to either a team of your choice or an individual walker if they have signed up.
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$25 Off
Your Next 6 Week Session With
Must be full session.
Not valid with any other discount. Offer Expires: June 3, 2007 |
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Extreme Boot Camp™ Headquarters: 1424 Foothill Blvd, La Canada, CA 91011
Phone: (818) 790-2770
Fax: (818) 790-7960
E-Mail: bootcamp@extremebootcamp.com
Building a Better America™ One Body at a Time
All content contained in this newsletter is property of Extreme Boot Camp © 2007
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