Pat yourself on the back /  by Stephen Cooper

I'm really proud of those of you who showed up this morning.

Congratulate yourself for waking up early on this cold and drizzly morning, getting out of your warm cozy beds, and putting forth the effort in this mornings' workout.

This is the type of effort that produces results.  Pushing yourself when it's uncomfortable will make the difference. 

Many speak of how they want to lose weight or change their habits, but their actions show otherwise.

You did it.  So congratulations to you!

Little by little these add up.

Day 39 Of the Paleo Challenge, and Vacation Updates /  by Stephen Cooper

Information Overload

I've been struggling a lot lately with this.  Tons of emails, messages from Facebook, Twitter, etc..  It's really distracted me from what I do best...which is developing programs and helping you with your specific situation.

I'm working on how best to provide you with results, and a lot of this other stuff is really getting in the way.

This means that I will be streamlining some things which may affect you.

A few things that will happen right away is that I won't be responding to direct messages on Facebook or Twitter.  I will be monitoring the boot camp page and will be posting updates (automatically), but I may not see your message there.

I will not be monitoring Twitter at all, but once again auto posts will be there.

Contacting Me

The best way to contact me is via email at: Stephen(at)bootcamppasadena.com.  I see email first, and during regular business hours 6a-5p, Monday - Friday.   I will try to respond as quickly as possible.

Calling me

For clients, you should have my cel phone number.  Once again you are always welcome to call me during those hours above.  If for some reason you don't have it just let me know and I'll gladly give it to you.

For people hoping to join the boot camp, please call (626) 609-7399, which is my voice mail.

Contacting me here on the blog

This is a great option, and one that will help a lot of people.  If you can share your questions here in the comment sections, your other boot campers will learn too.  I receive your comments via an email alert so I am usually quick to respond.

Best Place to Receive Updates

I know that many of you have been asking me about rain updates etc..  I will post all updates here on this boot camp blog page: http://www.bootcamppasadena.com/blog/  Check here first.  I can send updates to this page via my phone, but I can't email or call every individual.  Just in case...rain does not cancel morning sessions as we have use of the hall.  Rain shouldn't cancel evening sessions either, but dress appropriately as we often have to scramble for covering.

A Change in Billing by 2011

By next year I hope to implement a better system of payments.  I like to be as fair and flexible  as possible, but lately this too has gotten out of hand.  I say this not to be an ass and I hope that you don't take it that way...I'm just trying to focus on helping you, and I can't do that by being a bill collector/bookkeeper.

Minimizing Distractions

One of the most important parts of my business is being very truthful with you.  I like to practice what I preach.  If I preach balance, clean eating, good sleep, etc., I want you to be sure that's how I'm living my life. These past couple of months have not been in line with this, so that's why I'm changing a few things.

I truly believe that life is too important and too short not to be lived as we design it.   I know that I'm a lot happier when I live in this manner.

I hope that these changes will benefit you too.

I'm learning and experimenting all the time, and I'll share with you what I learn.

Important Vacation Updates

Thanksgiving Break

No sessions November 22 - 26

Christmas Break 

No sessions  December 18 - Jan 2

 

New Sessions will begin on January 3, 2011

Day 29 of the Paleo Challenge, and Hidden Sugar /  by Stephen Cooper

I went grocery shopping this weekend at Trader Joe's.

I bought what I thought were 3, pretty healthy looking items for my kids.

 

  • Multi-grain chips
  • Casava chips
  • Dried cranberries

 

Can you guess what they all had in common?

The packaging mentioned things like, low in calories, organic, baked not fried...sounds pretty healthy doesn't it?

But.... They all had sugar.  What the heck?

Sugar in chips?  Pretty deceiving if you ask me.

Lesson learned.  Watch your labels and don't assume.

Day 26 Paleo Challenge and Taking a 10 Minute Energizer Break From Work /  by Stephen Cooper

I've been trying to get better at handling my workload.  Lately I've been overwhelmed with emails, and sadly as some of you have noticed it's taken me longer to get back to you.

I apologise.

I'm trying to create better systems to handle this.

One thing that I am doing better, and I suggest you may want to try is this.

I normally work hard for 50 minutes, then take a 10 minute break.  I got this idea from one of my favorite books, "The Way We're Working Ins't Working" by Tony Schwartz.  I highly recommend it to everyone who needs to get more balance into their lives.

During my 10 min break, I do a few things to break up the work, and also "wake up" my body.

Here are my suggestions;

Do some crunches or hyperextensions on a stability ball.

Jump rope or jumping jacks for 100 repetitions.

Roll on a foam roller, or the Tiger Tail.

Try these and let me know how it goes for you.  Take the time, to be good to yourself.

Day 25 of the Paleo Challenge /  by Stephen Cooper

Don't hate me or him ladies...

I just got off the phone with one of the boot campers who is also doing the Paleo Challenge.

He's feeling way better, is thinking more clearly...and he lost 7 pounds in one week.  I know ladies don't hate him.

It's so cool for me to hear stories like his.

Remember we're talking about eating real, wholesome food.  And look...it pays off big time.

* A remeinder for those of you who need Paleo recipes, I always recommend that you go to, http://everydaypaleo.com/  Sarah does an incredible job on her site!

Thinking about recipes, I have Robb Wolf's book, The Paleo Solution on my desk to read...and there are recipes there too.

Special Birthday Shout Out to our own Amy Kubal...our RD  Happy Birthday Amy :)

Day 24 of the Paleo Challenge, Next Boot Camp Sessions, Rain "Policy" /  by Stephen Cooper

Next Boot Camp Sessions begin on Monday October 11.  (This is for the Monday, Wednesday, Friday classes.)

Tues and Thursday classes begin on Tuesday October 12.

We are looking to add a Tues and Thur night class.  Please contact me if you would like to take this class. We will open it if we have enough people, but I need to hear from you.

Rainy Days

I honestly don't have much of a rain policy.  It rains so few days out of the year and the chance that it would actually hit in one of the hours that you are at camp is pretty slim.

Morning Sessions- We can always meet in the main hall at the school if it is raining...so morning sessions are never cancelled because of rain.

Evening Sessions-  These can be a little bit more tricky because we don't usually have access to the hall.  We will meet under the overhang near the class rooms if it is raining hard.  If it is misting you can expect that we will be training in the "elements".  This is CA after all, and the weather is not that bad.

Posting updates about rain-  I will post all updates or news about rain right here on the blog.  Think of this as "message central".  Come here first, rather than Facebook, etc..

P.S.  I train myself rain or shine...just like today I am training at home at 11:20, and I'll be outside rain or shine...no excuses.  I don't expect you to train in the rain/mist while I make excuses.  I expect the same from myself just as I do of you.

P.S.S.  If you'd like to be in one of the next boot camps, and haven't already contacted me, please do so soon.

Day 22 of the Paleo Challenge and next Boot Camps /  by Stephen Cooper

A few things today.

I continue to hear great results from the Challenge.  Lot's of comments with people losing 10 pounds in the first 3 weeks.

A few of you have contacted me and/or Amy too to discuss "tweaking" your diet.  If you aren't seeing the results you had hoped for, by all means get a hold of me.  We'll look deeper in to what's going on.

I'm here for you.

Speaking of "being here" for you, I have streamlined a few things that may make me more available and to help you better.

As the number of clients increased in the last camp I was a bit overwhelmed.  Many new people joined and my "regulars" stayed...this created the biggest classes to date.

I have been working hard on trying to organise some things better which should make your experience better.

I'm a life long learner and am always trying to get the most out of life, but in a balanced manner.

New 

I have begun to take "attendance" electronically.  I will now be sending emails to those who miss their session. This method also allows me to run reports on how often you come to class, or have missed.  It will be telling for you and I.  I realize that people travel, etc., but please keep in mind that there are only 12 opportunities, or 8, depending on your session... for you to attend.  Clear out your schedules the best you can to make each session.  By the way, the classes are designed in such a manner that if you miss a day, you are missing a day of the "larger plan". 

Next Camps

We don't have many boot camp classes left in this year.  The next MWF camps begin on October 11 and run till November 5.

We then have two short sessions because of the holidays.

November 8 - November 19 has  only 6 class meetings and then...

November 29 - December 17 has 9 class meetings.

If you haven't already, please let me know if you will be in the next camp (Oct 11 - Nov 5).  If you know that you want to be in the other two camps too, by all means let me know...I may even give you a discount for registering for all 3 remaining camps. 

For those in the Tue and Thur classes you will have even fewer meetings.  (I can discuss those specific dates with you.)

Day 18 of the Paleo Challenge, and a FAQ /  by Stephen Cooper

Sorry for the slow update, just had ATT come out and replace my router.  All systems go now.

I've been hearing some great feedback.  Cravings have subsided, and anywhere from 9 - 13 pounds lost since the beginning of the challenge.

I'd love for you to post your pounds lost here in the comment section.  It inspires others to see real results.

Question:  "Should I supplement my workouts on the days I'm not attending boot camp?"

My response:

Your question about adding exercise is a common one.
Most of us are time and sleep starved.  Trying to add more exercise is not the answer.
Focus on the basics.
Get to sleep on time.
Train hard during our 3 workouts per week.
Eat on target at least 80-90 percent of the time depending on your fat loss goals.
Master these...

Just not "feeling it" /  by Stephen Cooper

I wrote this as an email to a boot camper who I saw was dragging this morning.

For those of you in the Paleo Challenge this may be old news, but for others have a look and get back to me...

"I could tell that you weren't "feeling it" today. 

What can I/we do to make it better? 

How is your eating?  Describe to me your typical day...

Breakfast

Snack

Lunch

Snack

Dinner 

How many hours did you sleep last night?

Is it possible to take a nap at work?  Tell them the benefits? 

Keep me informed.  I want you to have full energy for your training.