Welcome!
Welcome Extreme Boot Campers and all those who have yet to join us to the October/November issue of the
Extreme Boot Camp™ Newsletter!
We
are coming close to the holiday season and it's time to get serious.
We're approaching the most dangerous time of the year where we start
traveling, attend parties, family gatherings; our life just becomes
crazier which helps throw off our exercise routines and better way of
eating. So be aware and read on and make a conscious effort not to
allow yourself to get caught up in the holiday madness of weight gain.
Linda Taix
Founder |
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Common Exercise Myths
By Bryan Borenstein (Owner of Extreme Boot Camp™ Toluca Lake)
 There are many misconceptions people hold as beliefs in regards to exercising. It's time to put some of them to rest!
1. Exercise doesn't burn many calories, so it's better to just cut back on calories.
Exercise
DOES burn a significant amount of calories. Jogging or riding a bike in
the right target heartrate 3 times a week for 30 minutes is enough to
burn at least half a pound of pure fat (which is 26 pounds in a year!)
2. Women who work out with weights will develop big bulky muscles.
That's
impossible! Men produce different hormones than women and this
difference allows men to build bigger muscles. Also, large muscles take
up to 3 to 4 years to build. Just as no one loses 30 pounds in a week,
no one ever builds 30 pounds of muscle in one week. Weight traiing for
women will produce firmer muscles, speed their metabolism, increase
bone density, and enhance self-esteem.
3. In order to get results, exercise must hurt.
Nothing
could be further from the truth. Whoever made the saying, "no pain no
gain!" had "no brain!" Intense training is individual and gains are
based upon controlled movements, keeping good form, personal progess
and continal improvement. Only the ininformed will suffer pain and
injuries.
4. The more you sweat, the more calories you burn.
This
just simply isn't true. Running a mile and sweating all the way burns
no more calories than running the same distance without breaking a
sweat. If this statement were true, all we would have to do is sweat
ourselves thin by wrapping ourselves in trash bags to serve as a sauna
suit, crank up the heat, and watch televsion all night!
5. It's too late to start.
The
elderly can enjoy the cardiorespiratory benefits of exercise that we
all do. Furthermore, light weight training can slow down bone loss
associated with osteoporosis. Improved circulation, lower blood
pressure, less muscle wasting, and more energy are just some of the
benefits related to exercise. Try Beginner Boot Camp!
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Do I Need New Running Shoes? 
Q: My running shoes are a little worn - they kind of lean to the side. Does
that mean I need a new pair?
A:
Not necessarily, says Timothy Charlton, M.D., assistant professor of
orthopaedics at the Keck School of Medicine of USC. "The
'lean' most people refer to is on the outside edge of the heel, and that's the
part that wears down first on most people's shoes. It can be a function of
walking with an external rotation of the hip-a 'duck' walk." A foot specialist,
Dr. Charlton notes that athletic shoes should definitely be replaced if, after
wearing, you feel any pain in the heel, foot, knees, leg, hip or back or if your
balance feels off. "New shoes should not need 'breaking in,'" he adds. A survey
by the American Orthopaedic Foot & Ankle Society found most runners replaced
their shoes after 300-400 miles. * From the USC Health Now Newsletter, Sep 17 2007 Edition. "Ask the Expert"
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This Month's Self-Care Tips
From the University of California, Berkeley Wellness Letter- To help prevent restless leg syndrome
(uncontrollable spasms in the lower leg when lying in bed), stretch or
massage the afflicted muscles before going to sleep and/or wear long
socks to bed. The application of heat or cold compresses may help.
Avoid caffeine in the evening. And don't smoke! (But you knew that
already)
- Improve your chances of getting a good night's sleep:
relax for an hour or so before getting into bed. Read, listen to music,
take a warm bath. Don't take work to bed with you. Avoid strenuous
exercise within a couple of hours of bedtime. Keep your bedroom quiet,
dark, and cool. Don't drink caffeinated beverages after dinner. Try to
establish a regular sleep schedule. (One that coincides with Boot
Camp!)
- If your muscles are sore the day after a strenuous bout of Boot Camp
ibuprofen or aspirin (but not acetaminophen) can provide relief.
Resting the sore muscles can ease the discomfort, but "active rest" may
be better: repeat the activity that caused the soreness, but at a lower
intensity. Also, a hot bath can temporarity ease the pain.
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Tip! Reusing Plastic Water Bottles
From the USC Health Now Newsletter
 To keep reusable plastic water bottles germ and odor free due to bacteria build up in water that is not consumed USC sports teams wash them at least twice a week in the
dishwasher, notes Sue Lerner, assistant athletic/medical trainer for the USC Department of Athletics. "Some people use a weekly
sanitizing rinse of one teaspoon of bleach in a quart of water," she says. And
most importantly: "Let the bottle air dry completely every night." |
Gormet a Go Go
Tired
of eating the same old thing? Completely stumped on how to eat well and
tired of doing pushups for it? No time to cook and just looking for a
healthy alternative? Try Gormet a Go Go! Gourmet
a Go Go has been one of our most award-winning, revered nutrional and
dietary facets to the Extreme Boot Camp experience and has supplied our
Boot Campers at La Canada, Sherman Oaks, and soon South Pas/San Marino
with nutritiously conscious meals that have all been approved by our Nutritionist, Jill Brooks!
Be sure to check them out on the web at www.gourmetagogoonline.com for more information on how they can improve your diet and well being. |
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Featured Article
Splurge Scourge
Hello!
Everybody
knows it's healthier to spread out your caloric intake over the entire
day with frequent small meals, but many people still prefer to save up
most of their calories for a big indulgence once a day or week.
Here's why that makes you gain weight:
An
average body can handle AT THE VERY MOST 800 calories at once and every
calorie above that gets turned to fat (it's less if you are small,
inactive, etc.) So no matter how much you starve yourself before that
big dinner, you'll still store fat if you eat (and/or drink!) more than
800 calories.
Unfortunately it's EXTREMELY easy to reach 800
calories at a restaurant or any time you consume alcohol or dessert
with a meal. The good news is that if you are eating frequent, small
meals throughout the day you won't want to overindulge so much at
dinner.
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Happy Halloween everyone! Here's something to keep in mind (along with thoughts of candy and parties).
The
average American gains approx. 7-10 pounds between Halloween and New
Years!! Remember that the holidays are not an excuse to let yourself
go. Let's not be a part of the statistic, Boot Campers!
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Save the date!
November 22, 2007!
If you are in town Linda expects to see you running on
Thanksgiving morning! Come join over 2000 participants in this exciting event!
Once again Extreme Boot Camp will be proud sponsors of the La
Canada Flintridge 14th Annual 5K Run
for the Hungry. Linda will be there warming up the crowd before the run and
you better be too! It's a fun event and a great opportunity to get your
metabolism going before you spend the rest of the day indulging yourself! Make
sure to wear your Boot Camp t-shirt!! For more information (including registration, directions, and
a schedule) visit their website: RunForTheHungry.com
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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 camp.
 Let's get those shirts on everyone!! |
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