March Boot Camp Plans by Stephen Cooper

Near Henniger Flats

Hi everyone,

March will be a short training month for me as I will take some time off with my family from March 20 - April 1.

I will provide some workouts to those who want. Just ask me.

For those who want to attend their regular days and schedule, you’ll have 8 classes on MWF for $120, or 5 classes T/Th for $75. If you’d like to add more days just let me know.

Question for you.

When or how often do you review your progress?

You basically have 3 areas to look at:

  1. Sleep

  2. Eating/Diet

  3. Training

As I always say, don’t complicate things. Take simple notes in your journal. Did you get enough sleep? Did you eat well? How often do you weigh yourself? And your training, how many days and for how much time did you move?

Look these over honestly and make a plan for the new week.

P.S. There’s no need to beat yourself up or dwell on a not-so-great week, just start today.

Make the Most of Your Session by Stephen Cooper

Evening jog around the Rose Bow, Pasadena, CA.

When you come to train with me, it may be only twice or thrice per week for 45 minutes each session.

To make the most of your time, I encourage you to get into the proper mental state before you start. This means trying to clear your mind off the daily distractions and begin to focus on yourself. How are you feeling? Do you have any aches, pains, or joints that you should avoid training (and also tell me about)?

Next, turn off your phone. Use it only for emergency texts or calls. Give yourself 45 minutes of undivided attention.

Get to your class or training session a little before it starts. If you have any concerns or questions, ask. Do not miss the warm-up. This is important for many reasons, which you can read about on your own. You want to be prepared both mentally and physically for the training.

During the session, push yourself. Get uncomfortable. Good change comes from being uncomfortable.

Comfortable is sitting on the couch watching Netflix with a bowl of ice cream. Training is not the place for being "comfortable."

Life is short, and the time that you have to train is limited. Make the most of each session.

Decide to Make 2024 Your Best Year Ever by Stephen Cooper

Make 2024 the year that you decide to take your health and your fitness seriously.

It does come down to decisions. You decide if you’ll commit time to exercise or distractions.

You decide if you shop and prepare healthy meals or choose fast food and non-nutritious foods.

If you are serious and want to commit and want help on this path, then join us in January.

I can help you in so many ways. If you want, you can check in with me daily by sending me texts with pictures of your meals. We can chart your weight, measurements, habits, and progress photos. All of this is included at no extra charge.

Classes begin January 2, 2024.

Note that there are three training options.

Choose if you’ll train twice weekly, which is 9 classes for $145. Or choose to train three times per week, which is 13 classes for $175.

Drop-in or pay per class is $20.

You can attend any day or time to fit in your classes, but classes do not carry over to the next month.

Class times:

AM Sessions 5:45 am - 6:30 am

PM Sessions 6:00 pm - 6:45 pm

There are no classes on weekends.

To register:

Fill out the pre-training forms here, and I will email or call you to confirm your spot.

Questions:

You can email me or call me at (626)487-8980 with any questions.

Wishing you an awesome New Year!

Coop

P.S. Current clients please confirm with me if you will be continuing in the January camp.

November Boot Camp Details by Stephen Cooper

San Jacinto Mountains, Palm Springs

I see many famous online marketers beginning to presell their 2024 fitness transformation programs. Please don't fall for them.

Your success depends on your actions today, not some magical program coming next year.

Instead, train today. Eat well today. Pay attention to your recovery and sleep today...these will bring you true success.

If you need help with accountability, train with us at Boot Camp. If you can't make it in person, I offer the same boot camp/fat-loss workout program online.

The November Boot Camps start tomorrow. Note no classes on Thanksgiving and the Friday after.

12 classes for $165

8 classes for $135

Classes meet in Altadena, near the border of Pasadena.

Contact me with any questions,

Coop

P.S. Current Boot Camp clients, please confirm if you will continue in November.

This Is How You Lose Weight by Stephen Cooper

VIP Accountability Program

Here's a real-life example of how one of my clients lost 10 pounds in August. (And the month isn't over yet.)

This client realized her eating and training habits needed improvement, so she committed to my "VIP" Training/Diet/Accountability Program.

This client trains with me by taking our Monday, Wednesday, and Friday morning Boot Camp classes. As shown in the picture above, her attendance is 100%!

For this particular client, I did not need to give her a specific diet. She knows how to eat healthy. It was just a matter of getting back to those good habits. Using this program, she can share pictures of her meals with me, and we can make adjustments. By having me as her accountability partner, she can stay on track and make progress toward her fat loss goals.

She shares her meal, and I can comment and make suggestions.

We all know how important exercise and leading a healthy life are. I encourage you to take this very seriously.

Invest the time and money in yourself.

Contact me for help or questions.

My Morning Routine by Stephen Cooper

Click on the picture to see the video

I’ve compiled this morning routine from the late Charles Poliquin, Tim Ferries, and Dr. Andrew Huberman.

I’ve been doing a version of this for over 10 years, and it seems to serve me really well.

What is your morning routine? Do you have one?


I’m grateful to get to try out some products from  Viking Bags, Elite Sports and Born Tough .

As you know, I give honest opinions on things I share with you. I will develop a review post once the product testing is done.

Keep an eye out for these updates.

Check them out here:

BJJ Gi's

Workout Shorts

You Are What You Are Optimizing For by Stephen Cooper

You are coming to Boot Camp to make changes.

Be ready. I will ask you to do things that may seem “uncomfortable” to you. If you’ve been used to sitting on your couch for hours watching Netflix and eating junk food, then be ready for some changes.

Your body is in its current state because of your habits. Know this isn’t about judgment. It just is what it is.

As we improve your habits, so will your body.

Self Care by Stephen Cooper

Self care…

Spending time on myself, whether training or eating right, has been in my nature since my late teens.

When life is stressful or out of balance, I check on how I care for myself. I look at sleep, recovery, training, and diet.

There's no magic formula.

Just look at your life, review the critical areas, and improve.

Make an effort.

June Boot Camp Classes by Stephen Cooper

Arenal Volcano, Costa Rica

I'm back from a week in Costa Rica 🇨🇷 and ready for our June Boot Camp.

I'm grateful for my habit of training, as I was able to put in some great hikes by the Arenal Volcano. Being able to ask my body to perform and respond to everything I want to do is a gift. I often wonder about others who, because of poor health and poor fitness, cannot do all they want. I feel sorry for them.

Are you at the level of fitness where you feel you can do all you want? If not, please do not waste another day hoping for change.

You must commit to action and improvement.  

It's my goal to help guide and push you toward your personal goals.

Join me for personal training or my boot camp classes.

June camps start tomorrow.

June Camps 2023 

Monday - Wednesday - Friday Camps - $165 for 13 Classes

Tuesday and Thursday Camps - $135 for 9 Classes

$20 Per class drop-in 

Morning Classes: 5:45 am - 6:30 am 

Evening Classes: 6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length.

Please get in touch with me with any questions.

Thanks,

Coop

P.S. For current boot campers, please let me know if you'll continue in the June camps.

Will A.I. Help You Lose Weight? by Stephen Cooper

There is a lot of talk lately, with many people touting how helpful A.I. will be. In contrast, I believe that physical training with others is very helpful. Actual support, interaction, and going through some difficulty together are healthy.

Coming to the boot camps is a great way to stay accountable and help fellow boot campers stick to their programs.

As a trainer, I have fun seeing you all chat, laugh and support each other.

We need human encouragement and human support.

An A.I. bot does not understand your challenges, nor does it have any empathy for you. It may tell you that you must consistently eat and train, but it cannot be the example. You need to know that it is possible as an average human to eat right and get in training day after day, week after week, and so on.

I've been posting more videos of my daily activities. I'm surprised and grateful that many people find some inspiration in them. It's hard for me to post as it's just what I do. But maybe my habits will inspire you to be more consistent.

We've got a shorter training camp this month

May Camps 2023 (Short Session)

No Classes May 22 - 29

Monday - Wednesday - Friday Camps - $150 for 10 Classes

Tuesday and Thursday Camps - $105 for 7 Classes

$20 Per class drop-in 

Morning Classes: 5:45 am - 6:30 am 

Evening Classes: 6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length. 

Please email me with any questions.

Thanks,

Coop

Why Do I Eat Like I Do by Stephen Cooper

And why do I choose this breakfast?

I eat according to what I have planned for the day.  I have a busy morning with one-on-one clients till about 1 pm, so I need a big breakfast that will sustain me through my normal lunch.

I won’t lift this morning, so my meal is slightly lighter.  On days I lift, I would have a little more protein, probably a date or 2, and some honey.

It’s about eating to provide sufficient nutrients and fuel.  Sufficient but not more.

Find and journal to see what works for you.

Take notes.  Do you feel energized after your meal?  Is your mind sharp?  Do you feel full/satisfied?  Do your choices bring you closer to your weight goals?

Adjust as necessary till you find your optimal meals.

April 2023 Boot Camp Details by Stephen Cooper

Boxing is back in April.

Welcome to April already. 

If the rain has paused your training, I encourage you to make time for your health and exercise this month.  

Be honest with yourself. How much time and money do you invest in your health?  

Time:

If you were to share your calendar with me, how many minutes per day, week, or month have you spent on exercise? How consistent are you?

( I offer classes M-F all mornings and all evenings. I encourage you to commit to Monday, Wednesday, Friday, or Tuesday and Thursday as a simple way to put it into your schedule, but you can come any weekday to fit in your exercise.)

If you are spending your time on something other than your health and exercise, where are you spending it? Social Media, the news? Who controls your life, and where do you invest your time?

Get real.

"You'll build your confidence through relentless practice rather than mere hopefulness."

Money:

Where do you invest your money? Do you invest in healthy foods or junk foods? Soda? Alcohol? This isn't about judgment. Your body will respond to the inputs it receives.

I care deeply about how people spend their time. So many people live as if there is "always tomorrow."  

Do something today. Move forward towards a healthier commitment to yourself and your family.

"The smallest of actions is always better than the noblest of intentions."

Note that this month, I will be bringing back partner exercises. So we will be doing boxing again. It's been a long time.

I hope to see you this month.

April Camps 2023

Monday - Wednesday - Friday Camps - $165 for 12 Classes

Tuesday and Thursday Camps - $135 for 8 Classes

$20 Per class drop-in 

Morning Classes: 5:45 am - 6:30 am 

Evening Classes: 6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length. 

Current clients:

Please confirm if you will continue training with us in April.

Thanks,

Coop

Jan 2023 Week # 1 Focus (Track Your Actions and Your Progress) by Stephen Cooper

Track Your Actions and Your Progress

For this first week of January 2023, I want you to set up a method to track your actions and progress.

Keep it simple and easy to note and review.

When it comes to exercise, eating, and sleeping, I've been tracking these ever since I began training at around age 13.

Here’s an entry from 17 years ago. I used to use Google’s Blogspot to record workouts, etc.

I often take a quick picture of the weights I used.

My methods have changed a lot over the years. I've used scraps of paper and blogs and now use Apple Notes and a small paper notebook.

Think of this as your personal improvement diary. You can add pictures and videos to your notes. Don't overthink this. Just do what helps you to record, review, and take the necessary actions to improve.

Assignment:

Set up a method to track your actions and progress. Take a picture and send it to me.

2023 Boot Camps Start January 3 by Stephen Cooper

Start Your Morning Off Right By Exercising

Our 2023 Boot Camp classes will begin on January 3.

Please don't put off taking care of yourself. You know that exercise pays off in many ways, be it strength in dealing with the mental stress of today's busy lives, or improving your chances of fighting or reducing disease.

But this is your choice. You have to commit. You are worth it; no one else will do this for you.

Classes meet twice or three times per week, Monday - Friday.  

I am flexible with which days you can attend, but be honest with yourself. Put these workouts into your calendar and show up.

Altadena/Pasadena Location (Woodbury and Lake Ave)

  • Morning camps - 5:45 AM till 6:30 AM

  • Evening camps - 6:00 PM till 6:45 PM

  • Each class is 45 minutes long. 

  • No classes on Saturdays or Sundays. 

The Highland Park Boot Camp at Sycamore Grove Park takes place Mon/Wed/Fri from 9:55 AM - 10:40 AM only. (Please get in touch with me directly if you are interested in this camp.)

Prices:

12 Classes for $165

9 Classes for $135

Please get in touch with me with any questions.

I look forward to helping you in 2023

Coop

Just Because We Aren't Training In Person, Doesn't Mean That I'm Not Thinking of You. by Stephen Cooper

Even on my days off, I’m up early, reading and learning new things. A significant part of my job is digging deep into what helps people take care of themselves and live life to the fullest.

This week off from training gives me time to review and contemplate.

The news that a couple of people I care about are dealing with severe health issues reminds me how important my job and our health are.

Please do not take this day for granted. Make the most of today and every day.

Finish The Year Strong by Stephen Cooper

Florianopolis, Brazil

This last month of 2022 will be busy, and you may be tempted to avoid exercising. But don’t.

Pay attention to your health, and stick to your exercise plan. (You do have a plan, don’t you?)

Our last Camp starts tomorrow. We’ll take the 26th off, but otherwise will have a regular class schedule, so you have no excuse.

Join us.

Monday/Wednesday/Friday Classes
12 Classes $165 - No Classes on Monday, December 26, 2022

Tuesday/Thursday Classes
9 classes $135

Don't hesitate to get in touch with me with any questions.

Who knew that exercise could be fun? (October Training Details) by Stephen Cooper

Who knew that exercise could be fun?

Who knew that exercise could be fun?

I want to create fun, safe, and effective classes when composing training sessions.

I spend hours and hours each week studying. I'm consistently reading and learning the latest about health, fitness, nutrition, stress, etc. (Note that this is from legit sources, not 20-year-old Tik Tok "fitness" influencers).

When it comes to losing fat and improving fitness, there is a "blueprint" that, when followed, can produce excellent results. Everyone may have particular challenges and need adjustments to their schedule and lifestyle to achieve these improvements, but isn't it worth it?

It would help if you looked honestly at your daily habits. Are they leading you closer to your goals?

If you need help, contact me for personal training or my boot camp classes.

Our October Camps start Monday the third.

Monday - Wednesday - Friday Camps - 12 classes for $165

Tuesday and Thursday Camps - 8 classes for $135

$20 (one-time drop-in)

Morning Classes:

5:45 am - 6:30 am

Evening Classes:

6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length.

Contact me with any questions,

Stephen

No Classes on Labor Day, September 5 by Stephen Cooper

We may not train on Monday, but I’m posting a couple of videos to give you a boost and some inspiration. The lesson being, fit in exercise when you can. Don’t stress about perfection.

I fit in some Tabata burpees between training my boot camp clients and my personal training clients.

I never ask clients to do what I am not willing to do. I set the example and walk the talk.


June Boot Camp Details by Stephen Cooper

I do most of my writing over at my other site, www.stephencoopertraining.com

You can find out about our June Camps here, www.stephencoopertraining.com/clients/ud254q100vlq4ng8dscncwvdmuzkfx