The Zambruski Report!


The Breathe 24 Class Challenge is in it's final weeks of completion! The members are excited about all the work they put in and hopefully winning their facial with Dr. Bucko! So, watch out for those blue cards and make sure you get your signatures!

Les Mills "training instructors" are gearing up to submit their video in the next week! I, Laura Zambruski, will be taping on Sunday, March 1st at 9:30am! Nicol Akins will be taping on Friday, February 27th at 6:15pm! Let's support our Breathe employees and good luck, ladies!


THIS WEEK Take the ULTIMATE Les Mills Challenge! 4 Programs / 4 Signatures in 2 hours! Saturday, February 28th from 8am-10am! 30 minutes each: Combat, Pump & Flow! This will be an exciting way to experience Les Mills! Sign up today!


The "Littlest Winner" contest has been incredible! Our first two winners are Brandy Parker and Sammi Gaudreau! These ladies have won a free personal training with Laura Attard! Great job, ladies! Breathe can not wait to see who our new winners will be!

Friday, February 27th at 5:30pm Steve McMahon, one of Breathe's fitness instructors will be speaking about physical fitness and it's benefits! Come join us and learn more about what you can do with your physical fitness from one of our experts!

Saturday, February 28th at 10am, Breathe will be holding a cardio walk at the Blue Sky Ecological Reserve. Everyone is welcome to join us. The walk is only 1.1 miles going through the center of the canyon.

Leaders Wanted

President's Day is here, is anyone else excited? I didn't think so. Perhaps this holiday is worthy of a little more enthusiasm. After all, if not for George Washington and Abraham Lincoln where would this country be? What made them great was their ability to motivate, to inspire, to lead others during difficult times. So what does this have to do with you? It is likely that you are the leader of your family. As such you have many responsibilities.
I would like you to consider the importance fitness plays in your role as family leader. I put a premium on your health as you need to be in the best condition possible in order to carry out all of the various tasks thrown your way each day. There is little time for resting as you constantly switch hats from coach to psychologist to disciplinarian to cook to housekeeper to social director, and the list goes on. It is daunting when you stop to think about all the decisions you make on a daily basis. Can you imagine how much more difficult these would be if you were not in good physical condition.
Proper exercise and nutrition allow the body and mind to be strong, to perform at optimal levels. Dedicating ones self to a healthy lifestyle, takes sacrifice and although it may appear to be selfish on the surface, it is actually one of the most selfless things you can do for your family. Once they see the benefits you are obtaining from your commitment, they will be inspired to follow suit. When this occurs you have truly achieved "Leader" status.
I have faith in you. Now is the time to take control of your life and lead your family to greatness!

Laura's Corner . . . Training Tips!

Laura Attard is Breathe's premiere Certified Personal Trainer. Laura is certified in Gravity Training and has a history of training every fitness level from beginner to advanced athletes. Currently, Laura trains various clients throughout Breathe and leads a very successful Breathe Boot Camp on Tuesday's and Thursday's from 8:15-9:15am! Come join her and get fit!

Each week, Laura will discuss various training tips to help you with your training needs. This week, Laura has some great tips on Strength Training! Check them out!

As a personal trainer, I tell my clients to try a weight training interval program to get the most out of their time at the gym. If fat loss and improving muscle tone is your goal, incorporate high intensity intervals into your weight training program can really make a difference.

*For example, high intensity bursts of running, cycling, jumping rope followed by recovery can really get your heart going! A great program that we have at Breathe would be Breathe's Boot Camp on Tuesday's and Thursday's starting at 8:15am!

*Another great tip, lifting weights three times a week! Why only three times per week? Well, if you are doing a full body workout, lifting more than three times per week may not give your body enough time to recover. Recovery time is very important in order for your muscles to repair and begin to build strength.

*When lifting weights, you need to lift a sufficient amount of weight in order to maximize your workout! Yes, I know . . . you have heard that lifting light weights with many repetitions will help you tone up and heavy weights will make you bulky. Ok, if I had a nickel for every time someone said to me, I would be a rich one!

*First, being tone involves building some muscle and getting leaner by losing fat mass. Depending on your training cycle and how many repetitions you are doing your weight training should be challenging to finish.

*Also, you can use more muscles at the same time by incorporating free weights as opposed to machines. For more info, ask me to show you some examples.

*You need to in increase your weight over time. By rule of thumb, if you are completing three sets successfully for two consecutive workouts and it was relatively easy for both workouts you can try going up in weight. Here at Breathe our weights go up in 2 ½ pound increments making it easier to go up gradually.

*One other point I want to stress, you will not get huge!! It would take a lot of work for a man to get big, supplemented by a lot of fuel and possibly other supplements in some cases. Women have a lower level of testosterone which prevents us from bulking up. So unless you are spending your entire day in the gym working out, followed by an intense high calorie, high protein diet, followed by supplements, you won’t get bulky!

That's my tip for the week! Have a great day and come join me at Breathe Fitness!

BODY COMBAT LAUNCH TODAY!

Breathe Fitness of Poway will be hosting the BODY COMBAT launch TODAY, February 5th at 4:45pm and after, there will be potluck! So, bring in those hard punches, high kicks and an appetite to support our Combat Instructors!
Also next Wednesday, February 11th Breathe will also host the RPM 41 launch and members are invited to attend and support our RPM instructors! If you are a participant of the 24 Class Challenge, you can earn two signatures! Sign up at the information desk today!
The 24 Class Challenge ends March 7th, so make sure you are attending those classes and getting your signatures! You have 5 more weeks to go! Great job!

The "Littlest Winner" Update!

The "Littlest Winner" contest is in its third week and our participants are doing fantastic! Breathe participants just had weigh-ins and one lucky member will win a free personal training session with our trainer Laura Attard!

Barbara Grant a registered dietician and member of Breathe will be the speaker on Friday, February 13th at 5:30pm. Barbara will cover calories in and out, metabolism and our glycemic index!

The Lake Poway hike or the "trail of tears" as some liked to call it, went extremely well with about fourteen walkers including their friends and family. Our next excursion will be to the Blue Sky Reserve on a Saturday morning TBD!

Drake Kellas from Metagenics will be our guest speaker on February 20th! Drake will cover nutrition, supplements and smart food choices. Mark your calendars and we will see you there!

THE LITTLEST WINNER CONTEST

The purpose of this contest is for Breathe to support it's members in their quest to move toward a healthier lifestyle!
All Breathe members are eligible to enter. Members may enter after the contest has already begun.
Members will be weighed in by a member of Breathe Staff. All weights will be documented but not made public.
Breathe Fitness For Women offers the following support services; Personal Training with Laura Attard discounts, Metagenics Quality Supplement discount, Free Nutritional Counseling with owner Randy Delue, Work out support with former elite athlete Nicol Akins and small group training with Laura Attard our certified, personal trainer.
Weekly support classes including the following topics: Proper hydration, Macronutrients, Vitamins and Minerals, Posture and Spinal Care, Strength Training Facts vs Myths, Holistic Health Strategies and Body for Life workout strategies!
The cost for this program is currently $25. If you have any questions please contact Randy at Breathe or call us at 858.513.1200!

KIDS POWER HOUR!

GET YOUR KIDS IN SHAPE!
Breathe Presents

KIDS POWER HOUR!
Monday's and Wednesday's
Starting February 2nd at 3:30pm!

$10 for members
$12 for non-members

Ask about our Kids Fitness Package!
Ends February 28, 2009
Will begin Spring Program April 6th!
Sign up today! 8 week program available!