A New Camp Begins Today /  by Stephen Cooper

For those of you who joined me this morning it wasn't too cold was it?  And with some sprints and other goodies thrown in, I'd say that you warmed up pretty fast.

Goals....I'm reviewing everyone's goals.

Most of you have mentioned that losing fat, toning, and getting a lean and athletic look are your main goals.

So how will you measure your goals?

Start with taking your scale weight.  I’m not a big fan of weighing as your lean body tissue may actually increase during the camp, while your body fat percentage decreases, but never the less taking your scale weight once a week during the camp may be helpful.

Take circumference measurements.  Guys may want to measure around the chest and belly button, while women may want to measure around the belly button, hips, and thighs.

Take a “before” picture.  I know this is a tough one for some, but it really helps.  You’ll get a true idea of where you are starting, plus you’ll notice your improvements as time goes on.

NEW FOR THIS BOOT CAMP SESSION

For these next 12 sessions I will be introducing a few new things.

Member’s area:  I just started a member’s page where you can share questions and hopefully encourage and help each other.  I know that some people are on the Boot Camp Pasadena Facebook page, but not everyone is on Facebook.  You may feel more comfortable sharing on this new “private” page.  In order to have access to the site, you will need to visit the page whereby I will “approve” your access.

Live video chat sessions via UStream.  If you aren’t familiar with UStream it’s a cool way for us to interact via the internet.  I’ll be live on camera and you’ll be able to type in your questions.  Our Ustream channel is here: http://www.ustream.tv/channel/stephen-cooper-tv I will make an announcement soon as to our first live session.

Live and recorded telephone interviews with other fitness professionals.  I will be hosting calls where I’ll interview other trainers, nutrition experts, etc.  You’ll be able to call in listen, ask questions, etc..  I will record the sessions and as a current boot camp member you’ll have full access to those recordings.

Hikes…Now that the fires have stopped and the trails have reopened, I’d like to conduct some fun hikes.  Most likely they’ll be on Saturday mornings.

Lot's of stuff,  with my main goal of helping you achieve your goals.

Please know that I always have you in mind whether it's doing these web posts, or doing the live stuff, I want to see you succeed. 

Radio Interview Tonight With William Wolcott, Author of The Metabolic Typing Diet /  by Stephen Cooper

My buddy and trusted fitness professional Sean Croxton of Underground Wellness.com will be interviewing William Wolcott, author of The Metabolic Typing Diet.  Tune in for an in-depth discussion on the science behind Metabolic Typing. 

TONIGHT, 5pm Pacific/8pm Eastern
LIVE internet: www.blogtalkradio.com/undergroundwellness
LIVE phone: Dial 347-237-5608
 

Learn WHY one diet may work for one but not for another.

  • Understand why the pill approach to treating health challenges rarely works.
  • Get to the ROOT CAUSE of your health complaints!

Building health from the ground up is the key to overcoming conditions and diseases. Solutions should be person-specific not symptom-specific. 

 

Four Sessions Left in This Boot Camp /  by Stephen Cooper

Already eight sessions down, and only four to go in this current boot camp.  Our last day is Monday, October 5.  The next session will start immediately on October 7.

I know that I don’t say it enough, but I am really impressed by your effort.  To those who show up in the early morning, barely awake, you manage to get in your training before your busy day starts.  To those in the evening class, I know that you have battled the heat…and sort of survived.

Congratulations.

You are building the habits that will lead to lifelong success to being leaner and healthier.  Training as you, are and eating “clean” is the way to go.  There are no miracles to losing fat… just hard work and discipline.  I would say that if you stay on target with your training and eating 80-90% of the time, you’ll be fine.

I hope that you join us for the next session, but my real hope is that you continue to exercise and eat well whether or not you are in our boot camp.

If you’ll be joining us for the next camp which starts Wednesday October 5th, I am keeping the price at $165.  Remember that you can get $15 off for each new person who signs up with you.  Grab a few new people, and you’ll really reduce the cost of your camp.
To those who are moving on, I hope that you check in and stay in touch.  This is much more that a “job” for me, I really am concerned about your health and well-being.

When you have a minute, please drop me a note to let me know if you will be continuing or not.  I’m heading to the Red Bull Soap Box Races with my son today, so I won’t respond to your emails until tomorrow.

We are at the halfway point for this boot camp session. /  by Stephen Cooper

Today marks session number 6, or half way through this boot camp session.

How are things going for you?

For most of you, you told me that you are taking this camp to lose weight.  How's your progress?

Did you take your measurements and weight at the beginning of this camp like I suggested?

Have you attended all of the sessions?

Are you putting in 100%...and then some?

Are you eating lots of vegetables, lean protein, fruit, and healthy fat?  If not, are you taking a multi vitamin as "insurance". 

Have you added healthy fish oil to your diet either through whole food sources like salmon and other fatty fish?  If not, have you considered supplementing with fish oil pills?

What else can I do to help?  Please contact me directly with any questions.

"What Else Can I Do to Speed Up The Fat Burning?" /  by Stephen Cooper

I'm often asked this from boot campers, and you too might be wondering what else you can do to speed up the fat loss.

If you aren't in the habit of exercising my main hope for you is that you make it a habit to come to every boot camp session.  It may take some extraordinary effort to wake up early, or to bring forth the energy to after work to train.  But this is the first habit I want you to nail down.

So let's assume that you have created the habit of training consistently and you want to know what's next.

Two other major parts to your success are nutrition or what you eat, and training outside of our boot camp sessions.

Here's a clip from an email I just sent out about the subject.  This client had questions about diet and "supplemental" exercises.

You are going to be frustrated in trying to lose weight if you eat bagels.  I would try to go cold turkey on the bread.  It may take 2 weeks of cravings,but it should pass after that.

Try to "limit" your fruit to right after your workout.  If you don't workout, then be very careful with your fruit intake.  (This doesn't mean that I am against eating fruit.  We all know the benefits such as fiber, etc. but the reality for many is that if you eat too much fruit your chances of cutting the fat are slim.)

A supplemental workout that you could do which I just did a modified version is this:

100 jump ropes, then 50 crunches,  80 jump ropes, 40 crunches, 60 jump ropes, 30 crunches, and so on...

Go as fast as you can with as little rest as possible.

To optimize fat burning here's what I take.

1.  A multi vitamin (VGF 25+)

2.  Fish oil  (Essential Fatty Acid)

3.  Greens Plus Wild Berry Greens Drink

#1 and #2 I get from Prograde (get the smart ship so you won't pay shipping)

You can also get an extra 10% off but just until Friday.  Use this code for the discount:BTS2009


#3 I get from www.iherb.com (best price I've found)

Choose One Habit To Make The Biggest Impact /  by Stephen Cooper

My hope is that you have recovered and your muscle soreness has subsided.  I always say that the first week is the hardest.  Each workout and each week should be challenging, but hopefully you won't be as sore in the weeks to come.

When trying to lose fat and tone, there are a few areas in which I consistently "harp" on.

    * Diet/Nutrition
    * Training
    * Rest/Recovery

These are the basics area which must be mastered to achieve the fat loss you are looking for.

Sadly, on this list you won't see miracle potions or pills, wacky infomercial exercise gimmicks, or any other nonsense.

Fat loss and long term success is simple, but not easy.  I hope that makes sense.

If you stick to the basics of what I will discuss over the next four weeks or so you will learn how to take back control of your health and fitness.  Just as your body has responded to poor eating and not enough exercise, it will respond in a positive way with our boot camp sessions and healthy eating.

Here's my suggestion: (I "stole" this from a great little book, The Power of Less, by Leo Babauta.

1.  Choose one habit for the next 30 days which you know will make the biggest impact on improving your health or helping you lose fat.

It may be to stop eating white flour and sugar.
It may be being consistent about attending the boot camp classes.
It may be to stop or reduce your alcohol consumption.

2.  Write down your plan.  State your new habit and review it daily.

3.  Post your goal publicly.  A great place to post this is in our Facebook Group Page here.

4.  Report on your progress daily.  Once again I suggest the Facebook Group Page.  I set up that FB page so that we could support one another, encourage each other, inspire, and hold each other accountable.

5.  Lastly, after the 30 days, celebrate your new habit.

I really believe in the idea of "mastering" one habit at a time.  Just imagine how much progress you'll be able to make when you master your most important fitness related habit.

If you have any questions or might be stuck for ideas, let me know.

Boot Camp and Body Transformation Contest to Begin September 9 /  by Stephen Cooper

It takes a lot for me to get depressed, but I'll admit these fires and the smoke from them really put me into a crappy mood.

I'm used to training about 4 days a week and only in the past two days have I gotten back into my workouts.  In looking at my training journal I haven't trained since July 27th.  After these two sessions, I can tell you that my mind is sharp and I am ready to "bring it" in our upcoming sessions.

Two big announcements:
1.  A new start date and new location for our September boot camp.
2.  A brand new "Body Transformation Contest".

I know that many of you had asked about the boot camp and some were upset that they had missed the start date.  Well, no worries as the boot camp was postponed due to smoke.  You still have a chance to get into great shape with us as we start a new boot camp session on September 9th.  Just remember "9/9".

We will also be at a new location.  Our new location is at St. Elizabeth School which is at 1840 N. Lake Ave. in Pasadena.  I'm very happy to be running this camp at this location as it is more "private" than doing it in the park.  The school has a great field, lights,stairs and clean bathrooms too.

Along with the start of this new boot camp I will be running a "Body Transformation Contest".  Think of it as a "Biggest Loser Contest".  This will also begin "9/9".  (I will be putting the details of the contest up on my website very soon.)  Anyone can enter, you don't have to be a current client of mine.

Boot Camp Days, Times, Price
M, W, F (with the exception that we will begin on Wed 9/9)
AM class 5:45-6:30
PM class 6 - 6:45
Price $165 for 12 sessions (That's only $13.75 per class.)

Things to do.
1.  Contact me to confirm your spot for this September Boot Camp.
2.  Contact me to let me know if you are interested in the "Body Transformation Contest".
3.  Have a great weekend, and get ready for Wednesday.

My goal for this next camp is going to be...attention to form, and I want you to give me your all, "and then some".

I'm ready to bring it for Wednesday.  Are you up for the challenge?

Best,
Coop

P.S.  I just had my head shaved so you know I mean business...

Boot Camp Postponed Till Sept 7 /  by Stephen Cooper

Today was a hot and ash filled day up here in Altadena and I think that it is better to cancel boot camp for the rest of this week.

I actually worked out this morning inside with the air conditioning on...this was the first time since returning from my vacation.  The workout did not go well, and I felt lousy.

I will be posting specific information about the new start date and some details about a "Fat Loss Challenge" which will be starting along with the new camp.

I appreciate your patience with all of this, and I hope to make it up to you with an excellent camp experience.

Sincerely,

Stephen 

No Boot Camp This Evening Aug 31 /  by Stephen Cooper

Hi everyone,

I went up to the park as I mention in this video and have decided to cancel tonight's class.

I am concerned about your health, and would not workout myself in this weather, so I'm not going to ask you to either.

I hope that this is the last day I'll have to cancel.

 

Smoke and Air Quality as of Monday Aug 31, 11:35am /  by Stephen Cooper

The winds have shifted the smoke back down close to the park.

This morning was probably doable, but only 1 person showed so class was cancelled.

This afternoon's class does not look like it will happen, but I will make a decision by 3pm.

I'm anxious to get started just like you, but it makes no sense to exert ourselves in this bad air.

6 PM /  by Stephen Cooper

Hi guys,

As it looks right now, we will have boot camp tomorrow morning.

The fire is high on the mountain and the winds are blowing away from the city.

I will cross my fingers and hope that the morning is clear as well.  There is always the possibility that things will change overnight, but I hope not.

If anything changes, I will notify you here.  

Special Priced Boot Camp in Pasadena Begins August 26 /  by Stephen Cooper

Just got back from Brazil last night, but today's note is about the summer Boot Camp that begins tomorrow (Aug.26).

I will run a special 11 session boot camp for only $165. That's only $15 per session.

The Pasadena/Altadena camp normally meets
Mon - Wed - Fri

The times are:
5:45a- 6:30a
or
6p - 6:45pm

Location:
We meet at Farnsworth park which is located in Altadena on Lake Ave and Concha.

What I need to know from you if you want to take the camp.
I'll need to know if you want to attend the AM or PM camp.

That's it.

Call me (626)609-7399 or email me if you have more questions.

Best,
Stephen

P.S. Current campers please confirm with me if you will be taking this class or not. Thanks.

Stephen is on vacation /  by Stephen Cooper

Please note that I will be on vacation till August 25th and will have limited access to the internet.

Please contact marie@stephencoopertraining.com for specific questions about our upcoming boot camp classes.

I look forward to talking with you when I return,

Stephen