"...is trying not to move an inch cuz it HURTS!!! Darned bootcamp!!!"
"You know I must be sore because I didn't want to use the bathroom today for fear I could not get up once I sat down!!"
Ladies of the Morning Boot Camp Pasadena Working Hard /
Great work today ladies.
For those of you who aren't in our class, here are a few pictures of the "AM" ladies putting in the hard work.
We used kettlebells, medicine balls, stability balls, balance boards, sprints, burpees, and more, for a great fat-burning workout.
I'm really proud of you all for getting up early, out of that cozy bed, and making it to class on time at 5:45am.
Important Location Update for Wednesday Evening Only /
Evening Campers Only Please Take Notice
There is a school meeting scheduled for Wed. night in the cafeteria (where we met on Monday) so we will meet in what's called the "flex" room.
To find this room enter the first gate as you did on Monday, proceed up the drive passing the cafeteria, pass the grass field, and park near the third level. You will see lights. We still have a workout room, plus the outside area.
You've Created a New Habit /
To those of you who attended the boot camp classes on Monday, you are on your way to creating a new and positive habit.
You made the effort, maybe got a little uncomfortable, and created a new and healthy pattern.
Being fit, lean, whatever you want to call it comes from repetition and consistency...plus hard work. You've made the first step.
Continue putting in the effort and your body will respond with losing the fat and feeling more energetic.
Great job everyone!
Morning Crew Braves Wind and Rain to Train Hard /
I want to send out a big Congratulations and a virtual pat on the back to those of you who came to Boot Camp this morning.
With rain and cold, those who really wanted to make improvements got out of their cozy beds and made it through the cold and rain.
Each of these little steps will add up to better fitness and more fat loss. Like I mentioned at the end of class...you are going to be sore. I may suggest Epsom salt baths, and pain relievers.
I've worked out the issue with the front gate, so Wed. you may enter through that main gate (by Allen).
Once again, great job everyone.
Monday Morning Please Use North Gate /
For Monday morning please use the gate at the North of the school. This is the only gate for which I have a key.
Here is a map of how to get there.
Checklist for Boot Camp /
There are only a few things you need to bring for the boot camp Monday.
- A large beach towel...the bigger the better.
- Water
- Possibly gloves for the cold, and for protecting your hands when we do rope training.
Even more important is to bring your intensity and focus. We only have 9 sessions in this first camp, so go as hard as you can (within reason)but by all means push yourself. Give it 100%!
I will be sending one more email on Sunday which will have "diet" information and the special link to a "members only" site.
Talk to you tomorrow,
Stephen
Orientation Meeting Thursday Feb 12 at 5:45pm /
Just last night, I received word from Aveson (our boot camp location) that we could meet there this Thursday night at 5:45pm for our pre-boot camp orientation. I realize that because of work, you may not make it right on time, so do what you can. (I'm lenient here...but when the camp starts that's a different story.)
I know that this is after work and everyone's schedule is busy, but I want to meet you and answer any questions you may have before we start on Monday the 16th.
We will be meeting in the cafeteria/auditorium of Aveson school.
I have created a few pictures in hopes that they will assist you in finding the location.
This an informal meeting and if possible I suggest that you come in "workout" clothes. You will have a chance to try some of the equipment...no big workouts, but just so you get a little familiar with some of the "tools" that we will be using.
I'll stay as long as necessary to answer any questions, plus if you like I will take body measurements such as body fat percentage, weight, and hip and waist circumferences. (This is optional, but I encourage you to have it done by me, or to do it on your own before you start on Monday. You may not be pleased with the numbers, but it's the only way to document the changes you will be making.)If you will be having your measurements taken, please dress in such a manner in which you will feel comfortable with us using a tape measure on your belly and hips area. This may mean a t-shirt, sports bra, etc. No baggy clothes as your measurements will not be accurate.
I look forward to meeting you tomorrow.
Thanks,
Stephen
Only 7 Days to Start Up /
Camp Participants:
In order to provide you with a safe and effective program I need you to fill out the pre-training forms. I will need these questions answered and returned to me before we meet on Monday. (The sooner the better.)
These are simple medical questions for your safety and they will help me in providing you with the best fitness programming as well.
For those of you who are attending as a family, I need each person to fill out his or her forms.
*Please know that over my many years as a trainer that I consider the information you give to me highly confidential and I do not share any of it without a written release from you.
Here is the link to the forms, and please complete them as soon as possible. I will receive them via email (reducing paper) and will confirm with you when I have received them.
A Little More Personal /
For some of you, you have never met me before taking this boot camp, so I want to take a few minutes to let you know how I feel about "our relationship".
That's really what training with a coach or trainer comes down to...it's about a relationship.
Most of the time when I take on a trainee like yourself, he or she is coming to me to lose weight. The nice thing about training is that if you put in the work, and eat relatively clean or healthy, the weight specifically the fat, will come off. Just as you may have put it on by bad eating habits and no exercise, the good thing is that it will come off as soon as you reverse those habits.
But, there is much more to losing the fat. Stress, lack of sleep, and so on.
What I want you to know is that we are in this together. You are not merely another "body". We will get to know each other and I am here to help you succeed. You have access to my personal email, and my cel phone, so by all means if you have any questions please contact me. (If you don't have these just let me know.)
Camp Begins in 10 Days /
I put one of my clients through a sample workout which you will be doing in the upcoming workout and she was thoroughly impressed with the equipment (TRX) and the session.
We'll be using the TRX amongst other "tools" so you'll be challenged in various yet fun ways....At least i call it fun.
I didn't hear back from the school, so NO orientation meeting this Saturday. I'll see if we can do something during the week as I'd like to get you familiar with the equipment and get to meet everyone before we get started.
Start date again is Monday the 16th.
Talk to you soon.
What Do You Hope to Get From This Boot Camp? /
I'm curious to hear what you'd like to achieve by participating in this boot camp.
Is it fat loss?
Stress reduction?
Getting back into the habit of exercise?
Muscle toning?
Improvement for your specific sport? Which sport?
Improving endurance?
To set a healthy example for your child?
Let me know in the comment section below. You can respond with your real name, or anonymously...but I do want to hear from you.
* To get the latest updates, please "follow me on Twitter". Click here.
Registration is now open /
Lot's of Questions /
We now have a set time for the AM class... 5:45a-6:30.
I realize that this is early, but trust me, it's a great way to start your day, exercising and seeing the sun rise. One of the keys is to start going to bed early. Most people need 7-9 hours of sleep, so at least the week before camp starts begin to set up a habit of going to bed early. There are more reasons for getting enough sleep which relate to hormones and fat loss, but I'll discuss that at another time.
The important thing is to just do it!
The evening class is set for 6:00p - 6:45p
I will speak to the school about doing an orientation meeting before the boot camps begin. We can meet on another, and you'll have a chance to ask me whatever is on your mind.
I will post information about the necessary forms and payment methods...looks like by Monday afternoon. I'm going to central CA for a fitness conference all day Sat., and will most likely be in Santa Barbara on Sunday. (No, I won't be watching the Super Bowl, I'll be at this Brazilian Festival.)
I also sent out this notice to my list about helping us to raise money for the P.E. program at Aveson...
Lose Fat and Give Back
THURSDAY, JANUARY 29, 2009 AT 10:49AM
I’m sure that like me you have noticed how fat our children are getting. I can remember when I was a kid in grammar school there were 1 or 2 kids who were obese. These days from what I see at both my kids’ schools I’d say that about 40% are obese, and I might be underestimating that.
I’ve had enough and I’ve begun to work on the problem.
At my son’s school, he’s in the 4th grade, the needs seem to be $ for equipment such as balls, jump ropes, etc., and people hours to simply play and instruct the kids. I can’t speak for other schools, but at my son’s school they have P.E. only once per week. That’s crazy. With our ever increasing “sit on your butt playing video games, or on the computer”, the need for exercise and a balanced life is even more important.
My goals are to:
· Set up Personal Physical Education Plans for each student
· Purchase necessary equipment
· Provide Resources and Courses for Current P.E. Staff
· Increase the Time that Kids Spend Exercising
· Inspire Kids to Make Exercise and Healthy Eating a Life Long Habit
Here’s what I’m up to, and here’s how you can help.
First of all I will be conducting a 3 week fat-loss boot camp. We start Monday February 16 either 5:45a-6:30a or the evening class is 6:00pm-6:45pm. The evening class is almost filled. The before work class could take some more people. The camp will be help at my son’s school which is Aveson Charter School in Altadena. (It’s at the end of Allen if you are familiar with the Pasadena area.)
The cost for the 3 weeks is $135.00. 10% of your fee will be donated to the P.E. program. (The first two camps will be 3 weeks long due to the school vacation schedule.)
You can visit www.bootcamppasadena.com for more details.
Secondly I’ve set up deals with various vendors whereby when you visitwww.bootcamppasadena.com and either order a book or equipment, the P.E. program at Aveson will receive a 10-15% commission.
Please visit those sites and know that your purchases are going to help get kids healthy.
That’s it for today.
I’ll be quite busy getting these things up and running, plus I’ve begun studying for my Level 1 Certification as a Youth Specialist.
P.S. If you have any ideas, on how you might like to make a contribution please contact me.
One way to help out the kids is to make a cash donation. Any amount is helpful. Simply click on the "Donate" button below.
Evening Class Schedule is Ready /
Morning Class
I'm trying to satisfy the early morning group...either 5:45a or 6a as the start time. (The class is 45 min. in duration). I've sent out emails to this group and hope to hear back today.
Evening Class
You are ready to go at 6pm. I will be sending you information such as medical clearance forms, etc., very soon.
Evening Class is Solid /
Today's updates-
The evening class (6:00p - 6:45p) is solid with 10 people so far.
The day class has about 8 or 9.
I've just received a special request for a session right after school lets out. This was suggested by a single mom who really wants to take the class.
Let's see what we can do for her. This is actually a great time if your child is in SAW. I also see this as an opportunity for the staff and teachers at Aveson to get in a stress-busting workout right after school.
Not that teaching our kids is stressful or anything :)
Happy Monday Everyone /
So far we have 8 or 9 people in the AM class, and 7 8 10 in the evening class.
I will make a decision by this Wednesday as far as a specific time for the AM class. Most need it to start by 5:45am in order to get it completed by 6:30 and have time to get home and get the kids ready.
Let me know if you have any questions.
Visitors from the Aveson Compass /
Hi Aveson parents, teachers, and staff.
Thanks for visiting this (new and under construction) website.
I'm planning on starting the boot camp on Monday, Feb. 16th...but I do want to hear from you what time works best. Some have asked for 5:45 am - 6:30a, 6:45a - 7:30, or an after work program 6p - 6:45.
Please leave me a comment below, or email me at stephen@bootcamppasadena.com.
Return back to this page for more updates or you can "follow me" if you use Twitter. I'll be posting updates there too.
I'll be adding a "FAQ" section as soon as possible.
2 Spaces Have Been Reserved Already /
I haven't sent out any official notice yet, but 2 spaces have already been reserved for the A.M. class.
The A.M. class will start at 5:45 or 6a, and run for 45 minutes.
If you haven't already, please let me know if you want to be part of an "A.M." class, and which of the above times is best for you.
Start Date Announced /
Official start date will be: Monday Feb. 16, 2009.
If you haven't already responded to my survey, please let me know what days and times work best for you.
I'm ordering the equipment this week, and am putting together the step-by-step meal plan.