Fat Loss Stimulus Package for April 6 Boot Camp /  by Stephen Cooper

That's right, I've created a special Fat Loss Stimulus Package for you.

I'm chopping off $15 from our next boot camp session.  So rather than pay $180 for 12 sessions, you'll only pay $165...that's about $13 per forty five minute session.

The weather is perfect for training outdoors, and summer will be here before you know it.

Get in shape now by signing up for our next boot camp.

Boot Camp begins Monday April 6.

Sign up here.

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!