A New Session Begins /  by Stephen Cooper

Good morning everyone,

Isn't it nice to work out in the morning?  It's warm in Altadena, the sun is out, the burpees are bliss, well maybe not bliss, but we got em rolling.

Speaking of rolling, how about a "shout out" to Christina of the morning class for knocking out the medicine ball crunches with the wall balls.  Way to go Christina!

Welcome new camper, Judy, and welcome back to Nicole.

There are often a lot of questions about what to eat for maximum fat loss, so I've posted a quick video to help.

 

Time for New Ideas /  by Stephen Cooper

I've been doing a lot of thinking lately.  With more and more information about diet, health, and fitness, it seems that we are growing fatter and unhealthier by the minute.  So what's going on here? Is more information the answer?

There always seems to be "the next miracle product" or e-book, diet, or system that is going to save us from our fatness. (I don't think that will pass as a real word, but too bad.)  Is it the newest supplement or the fitness gadget sold on QVC that will burn the fat right off our thighs?

There are many in the fitness industry who are preying on you.  That’s right, I said it.  Fitness marketing is a science and many trainers and scammers are studying the psychology of how to sell you stuff you don’t need.

So what really works?

Discipline in training hard, eating clean, and paying attention to recovery and regeneration.  Now you don’t have to be a fanatic and stress out about this one hundred percent of the time, but if you really want the best results you had better pay attention to these “rules” at least eighty-five to ninety percent of the time.

I have a new boot camp session starting this Wednesday the fourth of November, but I’m tempted to to make the camp available on an application basis only.

It doesn’t make sense to spend your money or your time if you know you can’t be committed to twelve, forty-five minute sessions spaced out over the month.  You’ll be frustrated and you won’t get the results you had hoped for. (I’ve had clients lose up to twelve pounds in twelve sessions, but that means attending all sessions, and eating clean.)

If you are serious and would like to join us, I’d love to hear from you.  If you are training on your own, please do me this favor.  Stick to the basics.  Get to work, and stop looking and hoping for the “next big thing”.  If you have any questions, or I can be of any help just let me know.

It’s up to you.  Make it happen.

Weekend Exercise Ideas /  by Stephen Cooper

I just posted this to our new group site on www.DailyBurn.com...(If you haven't received the invitation to join, let me know.)

I encourage you to do some long duration exercise on the weekend.

Take a long hike with your family. Go for a long bike ride.  Go for a long walk on the beach.  Try some new sport or challenge.

Create the habit of making exercise a natural part of your weekend activities.

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.