Post Workout Meal Example /  by Stephen Cooper

I'm often asked "What should I eat?"

Well, here's a quick example of what I just ate after my workout.

4 eggs, yel bell pepper, with a little bit of salt and garlic, with coconut oil...topped with hot salsa and a side of broccoli...handful of cashews missing from picture

Welcome to Week # 3 /  by Stephen Cooper

Wed. evening class we'll meet up in the flex room, as there is something going on in the cafeteria.

I have posted the complete 12-week Nutrition Program in a PDF format here on the blog.  For those of you who will not be continuing in the next boot camp, you can continue to get a lot from that nutrition information.
For those of you who will be partaking in the next camp, you'll be able to view and or print out each chapter as we progress week to week.

Speaking of the next camp, this Friday will be the last day of our first camp.  For those of you who continue I promise to work my hardest to bring you great programs that bring results.  We have a lot more fun things to look forward to.  For those of you who will not be continuing I hope that you have enjoyed the classes and have learned that exercise can be fun, and most importantly that this is a lifetime habit that must be pursued.

Please let me know as soon as possible if you will be in the next 3 week session.  You can check out the calendar here.

Notice in the last week of June, I have planned a "boot camp" experience in Brazil.  I went there a few years ago to scope out a trip just like this.  It was incredible to say the least!  Have a look at The Island Experience website, and contact me with your questions, and if you'd like to go.

A big thanks to all of you for taking this first camp.  I appreciate you putting your trust and your health in my hands.  This is what I live for.  Seeing people get more out of life by being fit and energetic.

A big thanks too, as I was able to donate $287  (10% of your reg fees) to the PE Program here at Aveson School.

Questions and Answers about the Next Boot Camp Session /  by Stephen Cooper

Our next boot camp will begin Monday March 9, and run for 3 weeks till March 27.

If you are in the current class, please contact me ASAP to confirm your space for the upcoming session.

If you are new to Boot Camp Pasadena and would like to register, please click here contact me.

Questions:

I was in the first camp, will the next camp be more challenging?

Yes.  I have noticed your fitness levels and will encourage you to push yourself harder, plus I will demonstrate ways that you can increase the difficulty of the exercises we do.

Feel free to add your questions in the comment section below.

 

 

 

 

Members Week # 2 News /  by Stephen Cooper

Welcome to week # 2.

Some quick updates.

After hearing from some of you, I have decided to print out the Maximize Your Metabolism Nutrition Guide.  You will be receiving it tomorrow.

I have given you a free membership to Hyper Strike.com. 
You don't pay a cent.  You should be receiving a separate email with complete instructions.

You probably want to know...how will having access to this site help me?
You'll have to check out the site for yourself, but one of the best uses is personalized meal plans according to your height, weight, etc..  You'll find that in the Nutrition section of the site.  Contact me if you have any question about this new benefit.

We'll also track your measurements on this site.

Once again this Wednesday NIGHT we will be meeting up on the 3rd level at the flex room.

Be ready to crank up the intensity a little this week.

Lastly, a big  shout out to Karen M. of the evening class.  She had 4 wisdom teeth pulled in the morning...and came to the evening boot camp class and still kicked butt!  Way to go!

We are the First and Only Boot Camp in the Pasadena,CA area to be Using the TRX! As Seen on The Biggest Loser. /  by Stephen Cooper

It's true!  I just confirmed it with the TRX headquarters in San Francisco...Boot Camp Pasadena is the first and only boot camp to be using the TRX in the Pasadena, CA area.  

Most other boot camps ask you to buy your own mats, buy your own dumbbells...and then pay for the boot camp on top of that.

Here at Boot Camp Pasadena we are dedicated to providing you not only with the best training and nutritional programming, but also we invest in and for you.

My idea in creating this boot camp was to treat each and every one of you like one of my one on one clients.  I decided to keep the class size small, so I will  know you by name and I can provide personal correction while knowing your background and your specific goals.  

You will not get this in other "boot camp mills".

Keep up the great work, and be sure to "brag" to your friends..."ya you know that TRX thing that you saw on The Biggest Loser...well I use that and my boot camp is the first and only one in the Pasadena area to train their clients with it."

 

 

What's Considered a Healthy or Optimal Body Fat Percentage? /  by Stephen Cooper

I'll say right at the outset of this, I don't rely a lot on body fat percentage.  I admit that it is a helpful way to measure in before and after situations, but it only one tool.

Anytime I train a client I encourage him or her to not obsess over numbers.

Having said that, I think that we all know how important it is to be at a healthy body weight.

Here is a body fat chart according to the American Council on Exercise.

 

MALE

AgeRISKYEXCELLENTGOODFAIRPOORVERY
POOR
19-24 <6% 10.8% 14.9% 19.0% 23.3% >23.3%
25-29   12.8% 16.5% 20.3% 24.4%  
30-34   14.5% 18.0% 21.5% 25.2%  
35-39   16.1% 19.4% 22.6% 26.1%  
40-44   17.5% 20.5% 23.6% 26.9%  
45-49   18.6% 21.5% 24.5% 27.6%  
50-54   19.8% 22.7% 25.6% 28.7%  
55-59   20.2% 23.2% 26.2% 29.3%  
60+   20.3% 23.5% 26.7% 29.8%  

FEMALE

AgeRISKYEXCELLENTGOODFAIRPOORVERY
POOR
19-24 <9% 18.9% 22.1% 25.0% 29.6% >29.6%
25-29   18.9% 22.0% 25.4% 29.8%  
30-34   19.7% 22.7% 26.4% 30.5%  
35-39   21.0% 24.0% 27.7% 31.5%  
40-44   22.6% 25.6% 29.3% 32.8%  
45-49   24.3% 27.3% 30.9% 34.1%  
50-54   26.6% 29.7% 33.1% 36.2%  
55-59   27.4% 30.7% 34.0% 37.3%  
60+   27.6% 31.0% 34.4% 38.0%  

 

A Question and a Solution to Soreness Felt After a Workout /  by Stephen Cooper

"The last time I played in an all day volleyball tournament and had not played in awhile, I was sore for 6 days and weighed almost 7 lbs more the very next day! Then when I wasn't sore anymore, the weight had gone back to normal. Well, the same is happening now."

Very interesting. Since you suffer from this soreness you may want to try a few things to reduce the "trauma". Icing the location of soreness...like the thigh for example, or when taking a shower, alternate between cold and warm. Get the water as cold as you can take it.

Also, what are you eating after the workout? Do you get to bed early enough to get a good nights sleep?

Ladies of the Morning Boot Camp Pasadena Working Hard /  by Stephen Cooper

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 /  by Stephen Cooper

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 /  by Stephen Cooper

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 /  by Stephen Cooper

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.

Checklist for Boot Camp /  by Stephen Cooper

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 /  by Stephen Cooper

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 /  by Stephen Cooper

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.

Pre Training Forms

 

A Little More Personal /  by Stephen Cooper

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.)