Monday Morning Motivation

Lot's of Information from this Weekend's IDEA World Fitness Conference by Stephen Cooper

Over the next few days I'll be posting what I learned from over 20 workshops, lectures, and workouts that I participated in this weekend at the huge IDEA World Conference here at the LA Convention Center.

One of the most important main areas that I wanted to gain more knowledge was about eating, and most specifically how I can help my clients lose fat through the latest research and findings on diet.

One of the biggest challenges I see for my client-athletes is information overload and frustration when it comes to what to eat for fat loss and better health.

Dr. Kara MohrLet's start with some "Diet Dilemma" tips from Dr. Kara Mohr.

Dr. Mohr spoke about "riding the urge wave".  She mentioned that our cravings for things ride up and down like a wave.  If we can get past that "peak" of the wave oftentimes the craving will pass.  She suggested substituting another activity for eating.  Some good ideas are, painting your nails, taking a bubble bath, or taking a walk.

Eventually you can build up your resistance to these cravings.  She gave a great example of a crying kid in the grocery store.  You've seen this scene of the crying kid throwing a tantrum trying to get his way.  As parents we know that giving in to the kid is most often not the best choice.  If we do, the kid continues this pattern and uses it over and over to get his way.  Dr. Mohr compared this to our cravings for bad foods.  The less often we give in to these cravings, the stronger our will becomes.

Another tip is to have a "DEP".  A designated eating place.  I love this!

Create a table and a space that is special for you.  Focus on your present mind while eating.  This means shutting off the TV, the computer, putting down the distractions and focus on your meal and your conversation with your loved ones.  Imagine how this one tip alone can transform your health!

Men and women think very differently.  Unfortunately women "have a lot of stinkin thinkin", and lot's of negative thoughts.

She also suggests the "90/10 Rule".  Meaning 90% of the time you'll want to eat clean, and 10% of the time you can splurge a little.  For some clients she suggests this is a simple way to grade yourself on your eating habits.

The 10 dimes tip. For this tip she has clients start out with 10 dimes in their right pocket.  For each negative thought the client has to transfer 1 dime to the left pocket.  Think a positive thought, and transfer a dime to the left pocket.   Then ask yourself "what time did you go bankrupt?"

So there you are...some great tips from Dr. Mohr to help you on your path. 

Would you like to receive email tips like the one above?  Join here.

Good Monday Morning by Stephen Cooper

As I mentioned on our Facebook page this morning...

"Boot campers, way to get your morning started. To those who skipped... a little message, your body doesn't know that its a needs to be challenged in order to improve. Get after it!" 

A great message from my buddy Frank Pucher of Fitness 121 Personal Training...

"Promise yourself to be so strong that noting can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!"

More news later today, as I'll give a round up from the Perform Better conference that Marie and I attended over the weekend.

Day 9 of the Paleo Challenge by Stephen Cooper

Ellen Sue's Paleo spaghetti with spaghetti squash with homemade "bolognese sauce".

Paleo FAQ's

Question:  What about ghee?  Even though its a butter product, as far as understand it isn't technically dairy because its all been skimmed out.... I haven't used it yet, but your thoughts?  And are certain meats, like bacon and sausage okay? 

Answer:  Ghee is technically 'illegal' as the preference would be to use coconut or olive oil instead.  If you are going to use ghee or butter look for products that are made with the milk of grass-fed animals in order to improve the Omega-3 content. from Amy Kubal, R.D.

A couple of you mentioned that you like the motivation videos on my site.  I've just added another here:


Monday's are Fun by Stephen Cooper

Welcome to Monday,

Good stuff going on...

Yesterday, I had a nice relaxing morning with a long walk along the beach.

My wife and kids will be returning this week from their vacation in Brazil.  My kids have been there since late June, and my wife has been there for 3 1/2 weeks.

I am so looking forward to seeing them, and hearing about their adventures.  One interesting piece of news, is that Sean, my 11 year old son, had his first kiss!  Incredible.  When he left here he didn't even like girls.

I may be in the minority, but I really like Mondays.  I do.  Each Monday seems like a fresh start.

I'm also anxious to get back to training.

Like today.  We trained with what are called SandBells.  Think of a big, floppy bean bag filled with sand.  Being that it's heavy and unstable, it's both useful in helping with grip strength, plus it helps with the core.  The core has to contract to try and get control of the moving sand.  Not to mention that it's just fun to toss them around.
(I'll post some videos of us playing with the SandBells later this evening.)

Take advantage of this new week.


P.S.  We may be starting a new Saturday morning boot camp which will be taught by Marie.  Send me a note if you might be interested.