Daily Disciplines for Success /  by Stephen Cooper

I was reminded of the quote "success leaves clues".

Having whatever we want is simple, but not always easy.  

Being lean, fit, and strong come down to pretty simple steps and habits.  

You know that you must get enough sleep.  Good sleep helps the body to heal, decreases body fat, and boosts your immunity.  Are you putting in the effort to maintain good sleep habits, or are you cheating yourself?  Be real.  Don't fool yourself.  Your health will pay.

Are you showing up to train?  And when training, are you giving your 100% effort?

You've got to show up.  Skipping a workout, or saying "it's just a workout", never ends well. Too many skipped workouts add up.  They add up to increased frustration, lack of progress, and little or poor results.

Eat well.

Focus on eating real food.

The fewer boxes, fast food, processed junk, and low-fat labeled nonsense, the better.  Ask yourself, "Did this come from a plant, or was it made in a plant?"

How bad do you want it?

What do we do if it rains? /  by Stephen Cooper

Choices:

A.  Panic

B.  Watch our local news for "Storm Watch/El Nino 2016"

C.  Show up and train.

The correct answer is, "C"... show up and train.


Please don't let the dark clouds, mist, or even rain stop you from your training.

It's very rare that it will actually rain during a boot camp class, but if it does you'll be under the covers of the hallway, or in the recreation room.

It gets stuffy in that room, so unless it's really stormy, I'd prefer that you train under the covering of the hallway.

You are always welcome to join me and train in the rain too.  It is called boot camp after all.

Get after it!

 

Jan 2016 Boot Camp Pasadena Details /  by Stephen Cooper

Wow, hard to believe it's 2016.  

In preparing for the 2016 Boot Camp Season, I went over years and years worth of workouts. We're talking over 800 workout plans.

I feel it's important for me to improve and look for clues as to what brings my clients the results they are seeking.  So what did I discover?

Honestly, the fat loss that clients experience comes from diet. Those who buckle down, and get rid of the junk in their diet, see great fat loss. As I often tell clients, with all of the sitting nowadays we don't have the luxury to have crappy food in our diets.  It used to be years ago I could have clients still get results while consuming more junk, but our technology age is also the sedentary age...and snacks and processed foods are creating fat bodies.

Having said that, you do want to train though.  Clients definitely tell me how much better they feel, and how their moods have improved.  They note more strength and stamina which allows them to have more energy for their jobs and family.  Plus having a leaner more muscular body burns calories more efficiently.  

I see it in the faces of some of my clients...there is almost a peace that comes across their face.  Their look says, "OK, I know this is going to be hard, but I'm committed...and I can do this!".  And results come.  When I see this, I know this client is on her way to reaching her goals.

So how do you get to this point?

It takes the realization that losing weight and keeping it off, is going to take hard work and commitment.  It takes focus and dedication to a plan. This means avoiding the noise and endless searching on social media for the perfect diet and the perfect body.  It means not falling for faddish or outright dangerous "diets" that celebrities and fitness guru's are peddling you.

My hope for you in 2016 is that you achieve your fitness and fat loss goals.  Please focus on simplicity.  Put in the consistent work with your training.  Eat simple.  And, get enough rest and sleep.

I like this quote from Michael Pollan, the author of "In Defense of Food".  He says, "the quieter the food - the healthier".  Kinda makes sense doesn't it?  

If I can help, let me know,
Coop

P.S.  2016 Boot Camps begin Monday, Jan. 4 (only a few openings for the 5:45a-6:30a MWF class, but space in Tu/Thur, and evening 6p-6:45p)
P.S.S.  Current boot camps, please if you haven't already, confirm if you'll be in this Jan 2016 Camp. - Thanks

December 23 - Schedule /  by Stephen Cooper

Heads up - training this evening 23rd, then off the 24th and 25th.

I'll be offline till Monday morning (28th) around 5a.

Next week - regular classes on Monday/Tuesday/Wednesday, then off Dec 31 and Jan 1.

 

Daily thoughts /  by Stephen Cooper

It seems like many clients are sick during this time of year.

It's important that you do your best to keep your immunity strong.  Of course, you will catch some things, but don't neglect your daily maintenance and prevention.  Not only will you miss work, but your training will suffer.

I'll share what works for me (I rarely get sick)...but you'll have to experiment and track what works best for you.

First of all, I make getting 8 hours of sleep a priority.  I keep track on the Coach.me app.  You can track however you like, just know that it's important for health, and your fat loss goals.  You can only cheat yourself so long, before it catches up with you.

My morning supplement routine is pretty simple.  In some water I mix 1 packet of Emergen-C, and 1 scoop of Amazing Grass Green Superfood Powder.

Experiment and see what works best for you, but make this a priority.  Who can afford to miss days from being sick.

Missed workouts - 

When you miss your regular workout, please send me a quick email letting me know why.  I'm responsible for keeping you on track, so I need to hear why you missed.  Know that I want you to make up that class ASAP.  If you can't make up the class, I can email you a workout to do at home, so let me know.  Don't get distracted.

If you do miss know that your eating has to be right on target.  Missing a workout, and eating poorly is double trouble.  Your progress will suffer.

Calendar

Dec 24th No Classes

Dec 25th No Classes

Dec 31st No Classes

Jan 4, 2016 New Camps Begin (Note: MWF AM CAMP may be waitlist only, possibly 2 spots)

 

What if Boot Camp Class Just Isn't Working With Your Schedule /  by Stephen Cooper

I write this having received an email from a client who's having a hard time being consistent with his AM Boot Camp training.

I'll admit that it's not easy waking up 2-3 times a week, early in the morning when it's cold and dark.  It's way easier to stay snuggled in bed.

As I get older, I believe more and more that genetics play a big part on whether or not we can stick to an exercise habit or not.  Having said this though, I do believe that if you want excellent health and to reduce body fat, the effort has to be made whether you like it or not.  You just have to do it. 

If you know that the time of day just isn't working with your schedule, I suggest finding something that you could do from home, or while traveling.  The best tools I'd use are a kettlebell or two (one heavy, one light), a jump rope, a Power Wheel, and a TRX like suspension trainer.

With those handful of items you could train where and when you wanted.  Fitting it in when you are fresh.

Getting results and keeping the weight off comes from doing the basics.  Eating protein, vegetables, and a little bit of fruit and healthy fats.  With your training/activity it's a matter of pushing and challenging yourself.  It doesn't have to be anything extreme, it just needs to be a challenge.

Just like I wrote to my client, I share this as it's my utmost wish that you get to a weight/place that you are happy with... be it training with me, or on your own.

 

 

Last Camps for 2015 /  by Stephen Cooper

Hard to believe but the year is coming to a close

As I review 2015 I feel a combination of happiness and sadness.  I've enjoyed seeing many clients stick to their plans and achieve some excellent goals.  Clients losing 20, 30, or more pounds this year.  Nothing brings me greater happiness when a client is happy when they reach their goals.

On the other hand, it saddens me to see those who quit.  I never tell clients that the road is easy. Simple yes...but it takes consistency, effort, and determination, to see results.

Unfortunately, some will want to skip steps, or reach for the magic shortcut...but those never appear...and the frustration remains or grows.

You have the opportunity today to decide if your health is worth the investment of time and money.  Or will other things get in your way.  I ask you to be honest with yourself.  Your body will reward you if you put in the effort.

Get rid of the excuses, and commit to improving your health.

Last Camps of 2015

Dec 1 Tuesday and Thursday Camps Begin ( 8 Classes for $125)

Dec 2 Monday, Wednesday, and Friday Camps Begin ( 12 Classes for $165)

Contact me to secure your spot, or for any questions.

 

Review and Improve /  by Stephen Cooper

How do you know if you are improving (as it relates to fat loss and fitness)?

After each boot camp class, I check off those who came and those who missed.  For those who miss without letting me know what's up, I send them an email asking what happened.

My clients know that I'm going to hold them accountable...but how about you?  How do you keep yourself on track?

Here is one thing that I personally use that keeps me moving forward.

It's an app called Coach.me.  It's a very simple and free app where you can create and track your goals.  It's simplicity is what makes it so helpful.  You can create simple goals like "drink X amount of water today", "exercise", "stretch/recovery work", etc..  Then just swipe to check it off your list.  It's a nice little win for the day when you can check these things off your list. You can also review how you've done for the week, month, and year.

I'd rather you focus on mastering the habits, rather than putting too much pressure on yourself to reach a certain goal, say "I want to lose 10 pounds by Monday".  I've found that weight can fluctuate a lot, and it comes off in spurts.  You can control your effort towards your habits and goals, but you can't predict when and how much weight will come off.

Don't over complicate things.  

Boot Camp Calendar:

Nov 11th Veterans Day - Regular Class Schedule

Nov 26 & 27th No Classes, Off for Thanksgiving

No shortcuts /  by Stephen Cooper

I often see a calmness in the face of clients when they realize that there are no shortcuts.  

When the realization hits that this is going to take hard work, training almost becomes easier, and more focused.

Scattered thoughts and hopes and wishes for fat loss turn to a solid workable plan.

Something clicks when you realize deep down inside this is going to take work.

Let go of distractions, and train hard.

Your investment of time and effort will pay off.  

 

Today's thoughts /  by Stephen Cooper

Some clients email me notes on what they've eaten and also what they've done for exercise outside of camp.  It's a good way for me to know what's going on, and also for them to be held accountable.

So often clients bounce from eating well and exercising to stopping an activity and eating poorly.

Here's what I wrote to her today..."Find what motivates you to stick to good eating, and to your training.  The longer I'm in this profession, the  more I realize that it takes something deep to really get people to change and keep their good habits.  We each have our own reasons, I just hope that you can dig deep and find something that keeps you on the healthy path."

November Dates /  by Stephen Cooper

November 2015 Camps

Monday, Wednesday, Friday Camps Begin Monday, November 2 (12 classes for $165)

Tuesday and Thursday Camps Begin November 3 (7 classes for $115)

 

Losing Fat is Simple, But Not Necessarily Easy /  by Stephen Cooper

I was talking with a boot camper the other night and we were discussing that losing weight is pretty simple...but not easy.

What do I mean by this?

I first got interested in lifting weights and "body-building" when I was about 13 years old.  That's 37 years ago, ouch!  In any case, I can remember the "secret" back then to a lean body was, lot's of protein, lot's of vegetables, and fruit.  Think back to Jack La Lanne days, that's what he was preaching in the 60's.  And you know what still works today?  Yep, you got it...protein, vegetables, and fruit.  These days there is more emphasis on the benefits of healthy fats, but otherwise, the suggestions are basically the same.

Please stop wasting your time, searching for supposed quick fixes, and shortcuts.  They're aren't any!

Focus on learning how to cook, whole and nutritious foods.

Make it a habit.

 

New Boot Camp Classes Begin October 1 and October 2 /  by Stephen Cooper

Choices, choices, choices.  When it comes to getting fit, and staying there, you are going to have to make excellent choices again and again.

Your choices either build a strong and healthy body, or they don't.  Don't fool yourself, and don't waste precious time getting off track.  Stick to the simple yet true path of smart training, healthy eating, and proper rest and sleep.

My advice is to learn how to train from home.  With a little bit of equipment and a little bit of space, you can get all you need to be healthy and strong. If you do better in a group, and with more structure, join us at boot camp.

But, before you decide to join us, keep these tips in mind.

  • Decide if you can really commit to training 45 minutes two to three times per week.  Does your schedule at home and at work fit into the class times I offer?  Honestly, if it's going to be hit and miss, you are better off focusing on committing to training from home.  You need to find something where you can't make excuses for not training.
  • Can you focus on training without using your phone for 45 minutes? Getting the most for you time and money means serious and focused work while training.  Save the funny squirrel videos and social media updates till after class.  (I do understand that you may need to set your alarm and, unfortunately, I've had clients who've had relatives who are quite ill, so I understand using the phone in these cases) Otherwise - keep your phones off.  Our time together is limited, make it count.

Camp details...October Camps begin Thursday the 1st, and Friday the 2nd

3 day per week camps meet

MWF mornings, 5:45 AM - 6:30 AM or

MWF evenings 6:00 PM - 6:45 PM

Cost is $175 for 3x per week (13 classes) 

2 day per week camps meet

Tuesday & Thur mornings  5:45 AM - 6:30 AM or

Tuesday & Thur evenings 6:00 PM - 6:45 PM

Cost is $135 for 2x per week (9 classes) 

Contact me to secure your spot, and email me if you have any questions.

Thanks,

Coop

P.S.  Current boot campers, please let me know if you will be continuing in the October camp.  If you have already let me know, disregard this. Thanks.

Details for The August Boot Camps /  by Stephen Cooper

The more years that I spend as a trainer, the less I focus on promoting my training.  Might sound kind of weird, but over the years I've found that those who get the best results, are those who take their time and really look deep inside.  This isn't about some temporary fix, or some special deal...this is about an investment in your health.

Before you commit to training you need to ask yourself some serious questions.

1.  Can you commit to training 45 minutes twice or three times per week? This means showing up, on time, cel phone off, (no distractions), ready to work on you. 

2.  Do you really consider your health important?  Or would you rather spend your time watching TV, or flipping through Facebook?  Your choice.  Don't fool yourself. Your health will suffer.

I'll keep it to these 2 questions for now.

Decide if you and your health are really worth it.  If so, have a look at the details below, and contact me.   

August camps begin Monday, August 3 and 4

3 day per week camps meet
MWF mornings, 5:45 AM - 6:30 AM * UPDATE THIS CLASS IS ALMOST FULL
MWF evenings 6:00 PM - 6:45 PM 
Cost is $175 for 3x per week (13 classes)

2 day per week camps meet
Tuesday & Thur mornings  5:45 AM - 6:30 AM or
Tuesday & Thur evenings 6:00 PM - 6:45 PM

Please email me with any questions.

 

Summer Paleo Challenge to Begin July 1, 2015 /  by Stephen Cooper

One of our past Challenge Winners.

One of our past Challenge Winners.

Are you ready?  It's time for The Summer Paleo Challenge.  

In reviewing the results of past challenges, it's plain to see that so many have had great success from participating.

In our last Challenge, one winner lost almost 17 pounds, and the other went from a size 4, to a size 0.

Past participants have said...

Nicole says..."I've lost a total of 15 pounds since I started boot camp, with 10 of those since starting the Paleo Challenge."

Michelle says..." Stepped on the scale this morning and I'm down 10.5 pounds since the start of the challenge."

Sal says... "Weight at the beginning of The Paleo Challenge was 228 lbs. Weight at the end of the challenge was 210 lbs.  My waistline in the beginning was 42in., and now is 38in.  Initially, I was a bit skeptical about the challenge. I noticed I had a lot more energy during the workouts and throughout the day.  I also started sleeping better, which I think came from having a good diet. I’ve decided that I am going to continue with this diet because it’s a necessary life change.    I've been riding the bike to work and going uphill minus 18lbs. makes a huge difference!

Here are the details

The 2015 Summer Paleo Challenge begins July 1, 2015, and runs for two months, ending on September 1.  

Here are some of the basics when it comes to following the Paleo Eating Plan.  (Please look over these to decide if you are up to the challenge.)

  • Eat real food

  • Do not eat dairy.

  • Do not eat grains.

  • Do not eat legumes.

  • Do not eat sugars of any kind, real or artificial.sugars of any kind, real or artificial.

  • Do not eat processed foods.

  • Do not drink alcohol, in any form.

  • Get 8 hours of sleep each day.

Details and Guidelines of the Challenge

  • Cost: $25 to be put into a kitty. (To be paid online, or if you train with me, it can be in person, by July 1, 2015.)

  • 3 'Before' pictures taken: (on or within 2 days of July 1, 2015 ) front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top.  (See example here.)

  • 3 'After' pictures are taken (on or before September 1, 2015).

  • Your beginning and ending scale weight.

  • Your Body Measurements:
    Belly: Place the measuring tape over your belly button and measure around your body. 
    Hips: Place the measuring tape across the widest part of your hips/butt and measure all the way around while keeping the tape parallel to the floor.
    Chest: Place the measuring tape around the biggest part your breasts/pecs and measure around while keeping the tape parallel to the floor.pecs and measure around while keeping the tape parallel to the floor.pecs and measure around while keeping the tape parallel to the floor.
    Thigh: Measure around the largest part of the thigh. Measure and record both legs
    Upper arm: Measure around the largest part of each arm, above the elbow. Measure the same portion of the arm every time.

  • Winning is based on improved body measurements and weight lost.

  • Stephen will pick the winners.

  • The Grand Prize Winner takes home 75% of the kitty plus 1 month of boot camp classes.

  • The First Runner-up takes home 15% of the kitty plus 1 month of boot camp classes.

  • And the Second Runner-up gets 10% of the kitty.

  • Past winners have taken home some really cool Paleo Cookbooks too.

 

Details of the Paleo Plan

Each day you should be doing 3 things.

1.  Eat Paleo

2.  Exercise

3.  Sleep at least 8 hours

  1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

  2. Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).

  3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).

  4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!

  5. Do not eat sugars of any kind, real or artificial.  No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.sugars of any kind, real or artificial.  

  6. Do not eat processed foods. This includes protein shakes, processed bars like Zone and Balance Bars, dairy-free creamers, etc.

  7. Do not drink alcohol, in any form.

Coaching and Support

Free, private coaching group via Facebook page with recipes, workouts, tips, accountability, and any support I can help you with. 

How to Sign Up

Simply click here to sign up online.  Once I receive your payment notification, I will email you more information, and invite you to the private Facebook group.