Three Top Tips To Getting The Most From Boot Camp / by Stephen Cooper

Morning Exercise HabitEach and every boot camp I try to improve my coaching and teaching.  I am always looking for ways increase or speed up ways for you to reach your goals.

Do you want to know my top three tips to getting the best results from your boot camp experience?  Here they are:

1.  Throw out the junk food

Enjoy one last splurge or cheat meal this weekend, and then get rid of the junk food. Get it out of the house. Trust me...if it's in the house, you'll eat it.  Please don't give me the excuse that it's there for your spouse or kids, they don't need it either.

Once the junk food is out of the house, get to the store and buy healthy staple foods. Lean proteins, fish, vegetables, fruit, and some healthy oils like olive oil.  There is no space on this list for sugars, bread, candy, soda, chips, or most of the other junk you can think of.

2.  Put you in your schedule

Dedicating 45 minutes to your health 2-3 times a week with boot camp is the minimum.  Mark these days and times in your calendar, and don't let anyone or anything bump you.  As your trainer, I only have limited face to face time with you, so please don't skip a workout.

I encourage you to stick to your workout days and times.  Many studies have shown that if you stick to a certain day/time your results will be way better than haphazardly trying to fit in exercise time.

If you do have to miss a class, please email me and I can give you an "at home" workout to do.  You are not off the hook.

3. Create new habits

There are various ideas on which is better, some say master one habit before moving on, others say to jump in and work on a few at a time.

The habits that I am going to ask you to master are.


  1. Get at least 8 hours of sleep a night.  Create a cool and dark setting, in which to sleep.  Power down from the electronics, and make sleep a priority.  Getting good quality sleep is critical to fat loss and recovery.  If you don't pay attention to this, I can guarantee that you will suffer, and your training will too.  Do not take this lightly.
  2. Eat whole foods.  Things like protein, vegetables, a little fruit, and some healthy fats, every day.  Don't stress on the specific calorie count, just make it a habit to stick to the basics.  The farther you stray from these...the longer and harder it will be for you to lose fat.
  3. Train.  Yep, show up to work out.  Come to class prepared to give it your 100%.  Clear your mind of work and other responsibilities...this is your time, so make it count.



I know that there are a million other things to think about when it comes to losing fat, but don't get distracted. Don't be like the dog chasing it's tail around and around in circles.

Master these basics.  Think of professional athletes.  Their focus and repetition of the fundamentals is what makes them the best in the world.

For those of you who have been in my boot camps, do you have any other "top tips" to help your fellow boot campers?