We Often Use Medicine Balls in Boot Camp, But Did You Ever Wonder Why They Call Them Medicine Balls? /  by Stephen Cooper

I got this from Wikipedia...

"Medicine ball training is one of the oldest forms of strength and conditioning training – the first reference to wrestlers training with sand filled bladders appears in Persia nearly 3000 years ago. In ancient Greece the physician Hippocrates had them sewn out of animal skins and stuffed with sand. His patients threw them back and forth for injury prevention and rehabilitation."

So now you know.

Your Goal for Boot Camp Video /  by Stephen Cooper

You know when you go to a store and someone says that..."may I help you?". It sounds so insincere.

It's difficult to put this across in an email, but I really do want to know how to help you. I've made a short video today where I talk about your goals in taking the boot camp.

When I think of my job as your trainer I have a couple of main points on my mind.The first is to help you achieve your goal as fast and as safely as possible. Each email, video, workout, etc., has your goal in mind.

The second goal is to help you develop these skills and techniques so that you'll make them a habit in your own life.

So having said that, I'd really like to know what can I do to help? Is it more videos, emails, articles, more training days, weekend sessions? I'm totally open to hearing from you and your ideas.

Take 2 minutes to watch the video, and let me know.

Have a great day,Coop 

The Process of Successful Fat Loss /  by Stephen Cooper

As I've mentioned before, there are 3 areas that I ask you to focus.

  1. Nutrition
  2. Training
  3. Rest and Recovery

One of the most simple ways to monitor yourself and see how you are doing is to give yourself  a rating from 1 being least compliant to 10 being excellent.

Each day simply note somewhere be it a paper notebook or electronically, how you did in each area.

Once again it seems simplistic, but simple is often not easy...but it works big time.  No mystery, no distractions.  You'll quickly be able to see how you are doing, or where you need to improve.

What To Eat To Lose Fat At Boot Camp Pasadena /  by Stephen Cooper

Get the flash player here: http://www.adobe.com/flashplayer

Zen and Boot Camps /  by Stephen Cooper

I’ve been on a minimalist “kick” lately.  I’ve actually been into Buddhism and Zen since I was about 12 or so, but we’ll leave that for another time.

I like the quote “Identify what’s most important to you, and eliminate the rest”.  So how does this relate to your goal of being more fit and losing fat?

Success in boot camp will come down to a few things.

1.       Courage

2.       Commitment

3.       Community

Courage- This one you have already conquered, so pat yourself on the back.  You have followed through in signing up for the camp and you are showing up.  If you only knew how many people have told me that they should or would come to camp but never do, you’d be amazed.  You have also demonstrated your courage to do some new and often awkward exercises.

Commitment- Now it gets a little more challenging.  Your commitment to eating well and training consistently will make or break you.  I use the 80/20 principle here…so eating and training hard 80% of the time will keep you on the right track.  If you stray from this very much, you will most likely be frustrated.

Community- There are a lot of great people in your class who are supportive and encouraging.  If you aren’t already part of our Facebook group, I encourage you to join us there.  You’ll find many of your fellow campers, and me, who are there to answer questions, or to keep you on track.   We have a good time there.  Join us here on the blog too.

The class sessions are filled with exercises and we don’t get time to discuss much, so please take advantage of the blog, videos, and the Facebook page.

As always, let me know what I can do to help.

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.