18 Pounds Lost in Two Weeks /  by Stephen Cooper

I'm really proud of you all who made it through the rain and came to boot camp this morning.

Kristen, Linda, Dave, Rhea, Rob, Donna, Deb, Mary, Perla, Audrey, and Libby.

You woke up, got out of that warm bed, drove to boot camp, and completed your workout for the day.  This habit will stick with you and you will reap the benefits.

By participating this morning you have "learned the secret" to fitness and fat loss.  That secret is...that there are no short cuts.  It takes commitment, discipline, and just plain hard work.

Way to go morning team, way to go!

P.S.  Speaking of way to go... A big shout out to David of the morning camp who has lost....drum roll please...18 pounds in 2 weeks.  I'm really proud of you David.  You show up every day, on time, and work hard.  You deserve it buddy :)

P.S.S.  I'll be posting more details on how David has done this in a future post.

Looking at Adding New Class Days and Times /  by Stephen Cooper

I've received the OK to add new boot camp classes on Tuesday, Thursday, and Saturday mornings.

Tues and Thurs will be at the regular time of 5:45a - 6:30, but I'd like your input for the Saturday time.  

What time would be best for you on Saturday?  Please post your comment below.

Also, contact your friends and let them know about this new option.  Many people have told me that they could afford to do the boot camp once or twice a week, so this might be an option for them.

I'd like to get this up and running by the start of next camp, Feb 1.

Now The Washington Post Is Talking About The Paleo Diet /  by Stephen Cooper

You know that I been talking about the Paleo diet for almost 3 years.  When I first spoke about at a class at Pasadena City College, I can tell you that out of 30 or so people zero had heard about it.

I've chosen it for myself and also recommend it to my clients for two big reasons.

1.  You will get leaner eating the Paleo way.

2.  You will be able to train and recover better than most other ways of eating.

I don't recommend "diets" and other things without having studied a lot on the subject, plus experimenting on myself.

Have a look at this article in the Washington Post for more information on Paleo eating.

Here's a quick recipe for a Paleo Shake

1-2 scoops Sun Warrior vanilla protein powder
1 tbsp vanilla extract
1/2 cup coconut milk
1/2 cup water
4 ice cubes
Place ingredients into a blender for 30 - 60 seconds. 

Other Paleo related links.

The Paleo Diet by Loren Cordain

Robb Wolf  More about Paleo eating.

Free Chair Massages for Current Clients of Boot Camp Pasadena /  by Stephen Cooper

Once again, thanks to Veronica a boot camper from the evening class and our new masseuse, as she will be offering free, 15 minute chair massages between 5 and 6pm this Friday January 15. 

She will be doing these at the boot camp location in a vacant classroom.

As you know one area that I harp on a lot is "rest and recovery".  Don't skip this area as it is an important piece of the plan to you losing fat.

Please call Veronica directly to book your massage.  (626) 376-2904

P.S.  Having received a massage from Veronica, I can vouch for her and suggest that you book your time quickly.

Losing Fat Takes A Lot More Than Just Working Out /  by Stephen Cooper

As I get older I find that I want to reduce the "stuff" and instead focus on what is really important.

In order for you to lose fat with this boot camp or in general, one of the more important things you can do is to cut out stuff.

One of my favorite tips comes from Jim Collins, with his tips for a "Stop Doing List".

Have a read through and let me know what you've cut out to help your focus on your fat loss path.

Morning Class /  by Stephen Cooper

Your goal for tonight is to go to bed early.  Good quality sleep is critical to your success.

Have your workout stuff ready to grab for the morning.

Take a warm bath, and sleep in a dark, cool room.

Have a little coffee or tea ready for the morning.

See you in about 12 hours.

* Also for the morning class...you may park inside on the school grounds.

* P.S. I'm going to sleep by about 8p, so I won't see phone or email messages till tomorrow morning.

Jan 4, 2010 Boot Camp Begins /  by Stephen Cooper

You are receiving this because you are in the Jan. 4, 2010 boot camp session.

If you are new to Boot Camp Pasadena, I welcome you.  If you've taken classes before, I sincerely thank you for joining us again.

For those of you who are new, we meet at 1840 N. Lake Ave, Altadena.  We usually meet on the blacktop or the grass near Woodbury Rd..  There is a black gate which you may enter there.  For the morning class most people usually park inside on the school grounds, but for the evening class you'll need to park on the street.

Please bring a mat, large beach towel, and some drinking water.  Dress in layers.

I usually get to the school at least 15 minutes before the sessions begin in case you have any questions.  I like to help in any way I can, just ask.

As usual I'll be bringing in some new exercises and keeping it fresh.  

I always write from my heart, and here are my "tips" for getting the most out of these 12 sessions...

  • Show up to every session.  This also means that you show up rested, on time, and ready to train.  Try to empty your mind of other stuff, and concentrate on working your hardest during the session.
  • Eat well, according to the tips I give you.  Basically...eat lean meats, fish, chicken, turkey, vegetables, healthy fats, nuts and seeds, and limited fruits.
  • Get enough sleep.  This means going to bed at a reasonable time so that you wake up feeling rested.  Consider this a priority.  If you don't your chance of losing the fat will be very difficult.
  • Interact with the other boot campers. (via the blog, the Facebook group, etc..)  There are a lot of great people in these camps, many have been with me for a long time.
  • Ask me any questions and give me feedback.  The more we communicate, the faster you will see results.


I look forward to having a great class.  See you Monday.

Best,
Coop

Happy Saturday /  by Stephen Cooper

Happy Saturday morning to you.

I'm working on the final rosters today, and will be posting some details later today.

I will also be emailing you the information.

If you have a common question you may want to sue the search function here on my site.  Many times you can find your answer there.

Talk to you later today,

Coop

Monday and Wednesday /  by Stephen Cooper

Last sessions of 2009.

Monday and Wednesday regular sessions and Friday off.

Think about your 2010 New Years resolutions as they relate to fitness and health, also reflect on2009.

Please post them in the comments if you feel comfortable doing so.

Hey Sleepy Heads /  by Stephen Cooper

Very small attendance this morning???

With many gone, this is a good time to get extra attention to form and technique.

Vacation Schedule:

No boot camp on Christmas day.

No boot camp on New Years day.

Camp begins on Jan. 4.

Discount on Road ID /  by Stephen Cooper

Here's something smart to buy as a Christmas gift for yourself as a boot camper, or for someone you know who exercises.

I've had my Road ID for about 3 years. It's one of those preventitive measures that you hope you'll never have to use, but smart to have.

You can receive a !0% discount by clicking here, and putting in the code: pcHoliday294