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Letter from the Founder 
As we all know, it's that time for making New Year's resolutions.
Ironically, most of us don't keep our resolutions past February. Let's
be serious this year and make 2009 the year that we keep our New Year's
resolution. Most of us choose the typical resolutions like starting an
exercise program, eating healthier, cutting back or eliminating certain
foods that aren't good for you, taking vitamins and supplements again
or stop smoking. All of these ideas are great and very healthy
for you.....but here's the problem, we need to be dedicated and
practice self discipline. Knowing human nature, this is difficult
to do. So below are 8 great ideas that can assist you in
being successful. Let's make 2009 the year we keep our New Year's
Resolutions.
8 Tips to help you Keep Your
New Year's Resolution
1) Write it Down
- When you write things down it helps you to remember it and shows that
you are serious about it. Post reminders everywhere: your refrigerator,
nightstand, bathroom mirror, visor of your car, etc. Read it from time
to time and acknowledge it. Write it, read it, see it!
2) Have A Buddy System
- Everyone feels weak at times and needs a little push. When you
know someone else is doing it with you, you stay strong for them. As I
always say, "Couples that sweat together, stay together." So grab your
significant other or best friend or family member and do it!
3) Accountability. Tell Everyone You Know
- There is power in numbers. If you divulge to your friends, family and
coworkers your resolution, they can help keep you accountable by simply
asking you time to time how you are doing.....no one likes to tell
others they've quit.
4) Plan Ahead
- Planning ahead helps keep you from "cheating" and falling short on
your goals. If you know you are going to workout in the morning, get
everything you need ready the night before. Make sure you have your
workout clothes placed out including your socks, running shoes, jacket,
water, etc. This way all you have to do is slip into your clothes and
go. No excuses. This goes for your food as well. Plan your meals and
snacks in advance to keep yourself from becoming so hungry that you are
tempted to eat what you're trying to avoid.
5) Keep a Journal -
Keep a log of the food that you eat. A recent study by Kaiser
Permanente found that the participants who kept a food journal lost
more than twice as much weight as those who did not keep a food
journal. Food journals help you see where extra calories are coming
from and help you eliminate them. You'll think twice before
opening your mouth.
6) Set Realistic Goals
- Setting goals is great; however, if you set a limited time goal, you
are setting yourself for failure later. For instance, if you want to
lose weight for a wedding or reunion and you succeed.....then what?
Most people will stop after the wedding/reunion and will possibly gain
back all or even more weight. If you work better with short time goals,
then set another goal when that one is reached. This is what one of our
clients does and it works for her. And remember, as far as
goals go, proper diet and exercise should be a lifetime goal!
7) Get Back on that Horse Again
- We are all human and miss the mark from time to time. It's okay. The
mistake is made when you beat yourself up and let yourself spiral
downward and out of control. Don't beat yourself up about it. Tell
yourself, "It's okay." Just get back on that horse again and pick up
where you left off.
8) Reward Yourself Along the Way
- It's good to reward yourself. Every month that you stay committed to
your resolution, reward yourself. It might be a new outfit, a night out
with the girls/guys, a food you have been limiting yourself from or
buying the latest electronic gadget. The point is to give yourself
something for all the effort, dedication and discipline you put out. It
will do you good.
Good luck and Happy New Year!
- Linda Taix
1 Reference from Kaiser Permanente
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Back Pain - Be Gone!
by Scott Edens - Extreme Boot Camp Drill Instructor and Franchise Support Specialist
 What do you mean more flutter kicks and leg lifts?!!
This
is really hurting my back! Having suffered from Chronic lower
debilitating back pain myself, I know the reality of back pain!
For relieving most muscular and back issues - there's no magic pill.
However, there are many forms of prevention and strengthening
that usually will alleviate the majority of pain that is
experienced from your lower back . If you're experiencing
pain now and want to prevent pain in the future - READ ON. It's going to be worth the five minutes!
Now, in order to know how to treat and prevent back pain we need to know what's wrong with it first.
One
of the most common types of back pain is referred to as a Lumbar
strain, or a lower back strain. This is a soft tissue injury
that's generally characterized by pain in a specific area of the Lower
back. This pain is usually caused by some type of overexertion of
the muscles, ligaments or tendons of that area. Firstly, soft
tissue injuries can be treated by resting, and secondly by taking mild
anti inflammatory like ibuprofen or naproxen. REMEMBER --- You
must always consult your physician before taking ANY medications! You
can also reduce tightness and spasms of the area by heating the
affected area. Also, massage can be a helpful way of treating chronic
back pain if performed consistently. Proper massage can decrease
your recovery time by increasing blood flow to the muscles and tendons,
promoting healing, and it can break up knots which will contribute to
back pain. (Remember "No Magic Pill").
In my opinion, the
most important part of your treatment is your recovery following the
injury. You have to exercise the muscles of the affected and
areas; this means not only the Erector muscles (muscles that erect a
part) of the lower back but the abdominal muscles and those of your
core belt.
 The
lower part of our back is made to keep us upright therefore the
best way I've found to alleviate future pain and discomfort
are exercises that counter the muscles natural path or reaction when
under duress.
Scott! "What in the world are you talking about?"
Bear
with me this is the most important part. Erector muscles tend to
spasm and/or "knot" when injury has occurred. So, if we can counter
this motion or tendency of the muscle to knot the, pain will therefore
ease and the natural ability of the muscle to resist the motion or
spasm would be greater therefore alleviating future injury, pain or
discomfort. Basically you're teaching it to say "NO" to spasms and
knotting on its own, by working it out and making it stronger.
So, yes you've got to rest your back initially, but once you are able,
you need to engage and strengthen the injured region. And, on
that note, if you continue to consistently or even occasionally do this
there is a strong chance you will hopefully alleviate a tremendous
amount of pain and discomfort from re injury and continued discomfort.
Remember
once the body is injured in one place, the likelihood of injuring
yourself in the same place is much greater than before the initial
injury.
The really cool thing about Working out your lower back
is that it will generally alleviate most of your backs aches and pains.
Even if you're not experiencing back pain now, doing just 2-3 minutes
of lower back exercise every couple of days will save you months if not
years of long term lower back pain.
Plus! And, in many cases, many lower back exercises that you do will not cause a lot of muscle soreness the next day!
Just ask your Personal Drill instructor about some fun new ways to work out your lower back.
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Sports Injuries & Optimal Treatments
by Andre van Commenee, P.T.
Have you been injured before?
Probably you were concerned and had the following questions:
- What tissue exactly is injured?
- What can I do about my injury?
- Will my injury get completely better?
- If I do need therapy, how often and for how long?
- How long will it last before I can do sports again?
- Are you the right person to treat me?
To
answer these questions the physical therapist needs to gather adequate
information to make the right diagnosis. Based on the correct
diagnosis we are able to make the most effective treatment plan which
will result in better and faster recovery.
Basically, a tissue gets injured when the force on the tissue is greater than its strength.
The
first aspect, the force on the tissue, can be divided into sudden/acute
(e.g. fall, motor vehicle accident, tackle, etc.) and repetitive causes
(wrong mechanics: tightness, poor posture, weakness, unbalance, etc.).
The
other aspect, the strength of the tissue, is relative to the force it
is exposed to. Fundamentally, the tissue can be weak in maximum
strength, endurance strength, or explosive strength. The
treatment should be adjusted to meet these specific weaknesses.
When
the injury is due to a sudden trauma it is important to immediately
protect the injured part of the body, immobilize it, and ice it for the
next seventy hours. It is ideal to ice for ten to fifteen minutes
every hour, or as frequently as possible. Five times a day is
better than three times. If it is still painful after three days,
please visit an orthopedic specialist as soon as possible to make sure
there is no fracture/rupture. Once it is clear there is no severe
structural damage, the focus should be on restoring function.
After a sudden injury it is good for the tissue to rest for 3 days for
the inflammation to do its work (1st phase of healing) and to limit any
chance of doing more damage.
Andre
has been physical therapist for 24 years, is the director at Active
Rehabilitation, and has worked at the World Cup Soccer, the
Olympic games, the World Championships Track & Field, the UCLA
Sports Rehabilitation Center, and at movies including "Indiana Jones
& The Last Crusade/The Kingdom of the Crystal Skull". He has
been featured in PTAdvance (July 28th, 2008), the nation's physical
therapy news magazine Andre can be reached at 626-795-0800.
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Tips from Jill Brook!
Jill Brook, M.A.
Diet for Health
1047 Foothill Blvd.
La Canada, CA 91011
(818) 952-0668
www.DietforHealth.com
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Potatoes Not Prozac
More evidence is emerging that some food tricks really do boost your mood and help you
feel more relaxed and happy. A book by Kathleen DesMaisons, "Potatoes
Not Prozac", gives the details, but here's the super-simplified version:
Tryptophan
is an amino acid in animal proteins. If you let a chicken/turkey/fish
meal digest for a couple of hours, you'll have tryptophan in your
blood stream. Then, if you eat half a plain baked potato (or 100
calories of any high-glycemic carbohydrate), the insulin you produce
will carry the tryptophan into the brain, where it gets turned into
serotonin, the neurochemical that makes you feel happy, calm &
content.
For example, try eating chicken/turkey/fish plus
veggies at dinner and then eat a plain potato 2 hours later. It should
have you feeling happy and relaxed at bedtime.
I was skeptical
at first, but I think it worked on me. The trick is to have the
self-control to not overeat those carbs. 100 calories is the amount
that will give you the effect without going overboard and storing fat.
Give it a try and let me know how it works!
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Law and Order and Weight Gain
You probably
already knew that watching TV increases hunger (thanks to commercials)
and contributes to body image problems (thanks to stars' perfect
bodies), but here's a doozie: watching TV suppresses your metabolism below it's basal rate!
Researchers
recently measured the calorie burn associated with watching TV versus
reading. In both cases, the subjects were reclining and completely
inactive. It was assumed that the calorie burn for both activities
would be the same as resting metabolism.
The readers' metabolisms stayed at the basal level, as expected, but get this: Television watchers actually had their metabolisms go down by up to 16%! That's enough to pack on a few pounds per year for the average viewer.
The
lower metabolism is thought to be caused by our brains shutting down
during TV. Under normal circumstances, a brain burns a lot of calories
throughout the day--about 450--but apparently only if you keep it
engaged.
The takeaway message: Now you really can't justify munching on snacks while watching TV. How about some ab crunches instead?
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 Featured Recipe from
Chef Gail Connell of Gourmet a go go
Gourmet
a go go continues to offer Spa Cuisine - however we are now offering
this on our cooked to order menu. There are changes in the shop
this month with the extension of our bar seating, more fresh menu
items, we are open for breakfast and also open on Sundays! The
following is when of my favorite recipes. High in protein and
very low calorie and fat. Perfect breakfast food. Enjoy!
Spa Cottage Cheese Pancakes
- 6 egg whites
- 1/2 cup non fat cottage cheese
- 1/2 cup old fashion oatmeal uncooked
- 2 tablespoons sugar free syrup
- 1 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
In a blender or a food processor, blend together all ingredients until smooth.
Spray a medium sized skillet with cooking spray and set heat to medium.
Add the pancake batter to skillet and cook until sides are lightly browned.
Top with fruit or sugar free syrup - or both! |
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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™
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