Last Boot Camp for 2010 /  by Stephen Cooper

Hi guys,

We just got back from a peaceful Thanksgiving up in Sequoia Park.  I hope that you got to spend some quality time with your loved ones too.

I finally got to take my truck up to the snow.

And also played in the mud too.

 

But now it is back to planning the last boot camp for the year.

For those of you in the Monday, Wednesday, Friday classes, there are only 9 sessions.  For those in the Tuesday and Thursday classes with Marie, you only have 6.

Some suggestions for this last camp...

 

  • Get enough sleep.  Maybe easier said than done, especially during the holidays, but so important for your goals to lose fat.
  • Stick to a Paleo diet 85-90% of the time.  You know that tempting food is coming in December, so plan your "cheat meals" wisely.
  • Show up, and train.  Block time for yourself.  You know that you always feel better after a workout, so plan on making each session.

 

I'm going to do my part to bring you a great camp.  In return, I ask that you give me your 100%.

Let's end 2010 on a high note!

P.S.  Be prepared for a very cool Monday morning, about 38 degrees according to weather.com.

Woman Loses 15 Pounds in the Boot Camp Pasadena Paleo Challenge /  by Stephen Cooper

My weight at the beginning of the challenge was at 169 lbs, knowing I had gained 18 lbs within 5 months after stopping the lactation/nursing process of my infant son. The weight gain became one of the factors of my depression.  I was accruing anxiety and panic attacks with the medications for my depression.  Having physical and mental limitations with my body, affecting me, I was not able to continue the boot camp due to my carpel tunnel and tendonitis of the wrist and arms.  This challenge made it quite the experience to attempt weight loss.  I was on my own, since I was not able to have a mentor or trainer monitor my progress.   Measurements were not taken before the challenge as I felt it would discourage me.  I allowed the fitting of my clothes to guide me and instruct me if I was either gaining, losing  or remained the same.

In my attempt to begin this change of a new beginning through Paleo, it turned into a great and much bigger challenge for me.   My exercise was very limited, it consisted of plenty of power walking, jumping rope, jogging, and running. Attempting to track my disciplines in writing was not an easy process.  Keeping track became a memorization tactic.  I would not call this a diet because I was still eating real food just not the extras.  This challenge became a family affair.  My partner attends the boot-camp and also joined the Paleo challenge. This began to motivate me, not to turn back or give up, though I had my moments.  This included our three children; how we ate, and how active we remained, along with sharing the same intake of foods we had to encounter for the challenge. Meanwhile accumulating the energy needed to pull us through.  The urge to cheat was always a thought, for the sake of the kids and ours.  With the cheating came the circumstances: the extra push and training the following day, or simply eating in moderation.  Parking quite some distance to get to and from our vehicle when going somewhere. Our eating habits that we become too familiar with according to our upbringing seem so natural and worth the good eats. 

Allowing myself to sleep the recommended time gave me plenty of energy to exercise and have three actual meals.  Learning from the Paleo challenge showed me that real food is just simple. The first two weeks and the last two weeks became the hardest.  The food portions became smaller and my hips followed.  I began to use a belt to hold my pants up, when before my hips and thighs would have sufficed.  I did not have drastic results at the end let’s just say I do not have the extras hanging off my body.  Final weight is 154 lbs, 15 pounds lighter,.  I was able to walk up a steep hill last night with no trouble while trick’or treating with my 21 month old felt wonderful.  I am currently able to go a few weeks without my medications for pain and my depression as my life modification has kept me occupied.  I would not consider this a diet.  The Paleo Challenge provides one with energy from morning to night.  I am glad I did not give up at week 2 when all my determination was out the door.

P.S.  We are planning our next Paleo Challenge which will begin on Jan. 3, 2011.  To get news of this Challenge, please sign up here.

Some concerns about eating. I've been back and forth with different routines. From no carb to cookie and now I just want to eat better. /  by Stephen Cooper

Question:

"I looked through the site and you have great advice.

Just some concerns about eating. I been back and forth with different routines. From no carb to cookie and now I just want to eat better. I read this book that talks about the way we eat and what we eat for a life change not temporary. So the last few weeks I been shopping for healthy food and no junk. What I am having difficulty with is balancing what I need to have for my daily intake. So I started drinking 200 calorie smoothie in the morning, a go lean bar for mid-afternoon snack, a salad with a chicken breast for lunch, peanut butter on Ezekiel bread around 4, and cottage cheese with drizzle of honey at night. I am aiming for about 1,500 calories a day for now since I want to drop weight. I drink plenty of water, I loveee it. My problem is that when I get stressed out it is hard for me to control my intake, I recognized that lately I have been using food for comfort and want to get out of that. Do you have any suggestions what to do? For example, I kept celery around for such scenarios, but sometimes I rather reach for the chocolate. So I am trying to come up with alternatives, even things like going for short walk, waiting 5 minutes, keeping busy. 

What do you think?  

Sorry for all the questioning, I just really need someone who knows better than I do. I read a lot but feel like most of it is just market advertising, and I don’t know how to decipher right from wrong; its like someone always has something to sell and the truth is covered. Hence, I want to find healthier way of living without all this experimentation with no results. 

Thank you,"

"A" - via email

 

My response:

I totally agree that whatever diet/plan we use it has to be reasonable...and that it can be done without a lot of thought.  I choose the Paleo plan just because it emphasises whole foods.  Chicken, beef, turkey, fish, lot's of vegetables, some fruit, and healthy fat.  No sugar, no white stuff like bread or pasta. 

What's in the smoothie?  I saw the 200 calories, but is it high in sugar?  Artificial flavors?  Try to eat your calories, not drink them. 

I know in the morning it is a challenge, but do your best to eat real food. 

I'd like to know what's in the bar too? 

The rest of your day looks good.

As far as stress and cravings, you may want to add some fat such as almond butter, almonds...you can add that to your celery.  Dark (80-90%) chocolate is one of my favorites.  Not Paleo, but yummy. 

Increase the balanced meals of pro, veg, and fats and your cravings may subside some.  It seems that when clients "dabble" in carbs, the sugar cravings are always near.  I suggest that people stay away from simple carbs for 2 weeks...this usually is a good amount of time for the cravings to subside. Drink sparkling water too...no sugar of course, this may help fill your stomach and stave off the cravings. 

Take it step by step, and do your best at each meal. 

I appreciate what you said in that I'm not a "sales" type person.  I really want people to see results, and will help however I can.  The basics work, 1. Exercise, 2. Smart Eating, 3. Proper sleep and recovery.  It's the discipline that is tough to "sell".   

Stick to it, the basics, and you will see results.  It may be a little be slower, but the results should last a lifetime. 

Keep the questions coming,

Stephen

Speaking of Incredible Before and After Pictures... /  by Stephen Cooper

I've been working on the before and after pictures from our Paleo Challenge, and I'm also editing some other pictures.

I know that some people tend to think that fat loss "just happens' and that some people are "just lucky".  In my 17 plus years as a trainer, I've seen very few people who have this luck.  I'd say that about 5% of the population have this luck.

The rest of us work hard for results.

There are no shortcuts.

It takes a commitment to clean eating, training, and getting the proper rest and recovery.

I can vouch for this boot camp client below, that she deserves these awesome results.  She puts in the hard work.  I can remember there were times when I first started the boot camp, and some days there were only two people in my class, her and Vanessa (who has also gotten incredible results.)

What can you take away from this?

Get inspired...and know that you can do it too.

Lost 18 Pounds, and 4 Inches Off His Waist /  by Stephen Cooper

Testimony from our 3rd Place (Tie) Winner...

"Weight at the beginning of The Paleo Challenge was 228 lbs. Weight at the end of the challenge was 210 lbs.  Waist line in the beginning was 42in., and now is 38in.  Initially I was a bit skeptical about the challenge.  I had a hard time the first two weeks but started feeling better shortly after.  I noticed I had a lot more energy during the workouts and throughout the day.  Before the challenge my thinking was a bit foggy and after a couple of weeks I started to think a lot clearer.  I started to enjoy the diet more and more.  The better I ate the better I felt.  I also started sleeping better, which I think came from having a good diet.  The only problem was I started craving lots of sweets.  This is funny because I’ve never craved sweets before.  I would take care of these cravings by having fresh or dry fruit. I realized I don’t need bread, pasta, or tortillas (as a Mexican tortillas are part our every day diet).  I’ve decided that I am going to continue with this diet because it’s a necessary life change.   

Thank you for everything.   

I've been riding the bike to work and going uphill minus 18lbs. makes a huge difference!"

Sal

P.S.  We are planning our next Paleo Challenge which will begin on Jan. 3, 2011.  To get news of this Challenge, please sign up here.

 

And the Winner of the Paleo Challenge Is??? /  by Stephen Cooper

A quick round up of the Paleo Challenge.

18 people entered the contest.

12 finished and submitted pictures and an essay.

I will be posting the transformation stories, as the contestants allow.  Marie and I were truly inspired from the changes of the contestants and also how the Challenge affected the entire family, not just the competitor.

One of the main points that we came away with was that the Paleo Diet is a do able way of eating.  It is a lifestyle, not just a temporary diet.

I don't remember any of the contestants saying that they would revert back to their old ways of eating.

Just like I always say, being lean and healthy comes from consistent effort.  There are no shortcuts.

To all of you who competed and finished, I am sincerely proud of you.  Even if you didn't "win" one of the top 3 spots, you are a winner with me.  I totally respect your commitment and that you did what you set out to do.

So many "talk", but so few "do".  You did it, so a big congratulations to you.

Like I said above, in the upcoming days I hope to post the specific stories and transformations, but for now here are our winners...

3rd Place Tie goes to Sal and Patty (You'll each be receiving $100 off your next boot camp!)

2nd Place goes to Nicole (You'll receive your next boot camp Free.)

1st Place goes to Esmeralda (Esmeralda receives $450, plus her next boot camp Free)

As your coach/trainer/teacher it's difficult for me to describe how happy I am with your transformations.

Celebrate!

"I feel stronger, have more endurance, but I don't feel thinner." /  by Stephen Cooper

Question:

I feel stronger, have more endurance, but I don't feel thinner.  I've been trying to eat more Paleo-like, cutting things out but occasionally slipping.  I eat more salads, protein, lots of eggs, veggies and fruit.  No rice, beans, limited breads, limited dairy.  I seem to be going wrong though since I feel like I'm not losing weight.  Any suggestions or assessments would be much appreciated.

Thanks,
B

My response:

Did you take before measurements, and before photos?

Tell me your typical day of eating "Paleo-like".

Breakfast

Snack

Lunch

Dinner

Snack 

How many hours of sleep do you get each night?

Do you measure this? 

Is your bedroom dark, cool, and free of distractions? 

Let's start with these, and get back to me. 

I'm glad you asked,

Stephen

Congratulations to Liz This Morning /  by Stephen Cooper

I know she probably won't want me to use her name, but she deserves the congratulations.

Liz sent me a text early this morning mentioning that because she has asthma, the cold weather causes a "burning sensation" in her lungs, and she wasn't sure if she was going to train.  (It was about 47 degrees.)

Well, she did.  She showed up and got in her workout for the day.  Some others slept in...Because it was cold?

I see myself as a fairly friendly guy, but when it comes to someone like you who is seeking coaching and training, I often feel that I should be a little harder.

You desire results.  Your body wants to be challenged, but you don't follow through.

NO COMMITMENT = NO RESULTS

You won't see results without work.

I know that I'm going to hear from people, with "you don't know what I have to..." and so on.   I realize that some people do have some very serious challenges, no doubt...but your body and your health don't care what your excuses are.

It deserves your attention, excuses or not.

Make it happen.

The Importance of Time, by Tom Peters /  by Stephen Cooper

 

I know, it may seem a little odd to have a video from business guru Tom Peters here on my boot camp site, but what he has to say is critical.

Our time is finite, and for those of you who are working on getting into shape and losing fat, how you spend your time will make or break you.

I was just talking to a boot camper last night and mentioned to her that I only workout for 15 minutes, about 3 times a week.  I also do jiu jitsu twice a week for sixty minutes each session.

These workouts are put in to my daily schedule and it is very rare that I miss them.

In order for you to be in the shape you desire you must pay critical attention to your time.  I always say, "make time for you".

Don't put this off...or wait till some other day.  Do it today!

Last Two Boot Camp Pasadena Camps for 2010 /  by Stephen Cooper

Hard to believe, but we only have two more boot camps for the rest of this year.

Our next camp begins, Monday November 8 (if you are taking the 3 day per week option), or

Tuesday (if you are taking the 2 day pre week option).

We'll then be off for Thanksgiving Break, and back

November 29th and train till December 17.

Contact me directly, via email or phone to secure your spot.

Paleo Challenge Ends Today /  by Stephen Cooper

Paleo Challenge

For those of you who are in the Paleo Challenge, today is the last day.

Her'e what I'd like you to do:

Take your "after" picture.

Email both your "before" and "after" pictures to me.

In that email I'd like you to write me a little essay on how the challenge went for you.  Was it difficult?  Were there cravings?  How did you get through them?

Looking over your days was it pretty simple to track the three areas of importance?

1.  diet

2.  sleep

3.  exercise

What did you learn from tracking these?

Did you realize that you weren't paying enough attention to one area?  Like sleep?

Once you modified those areas, did you see a difference in your body?

If you took measurements, how many inches did you lose?

And your weight?  How many pounds did you lose?

The more you tell me how this challenge affected you, the better.  I am really curious to hear your responses.

 

Marie and I will be judging the pictures, comments, and your results.  I will keep you posted as to when we will announce the winner.

In having this challenge my hope is that you are feeling better, that you've lost fat, and you have learned some life long lessons.

My hope is that you've discovered that a little bit, done every day, can really add up.

 

Birthdays

Birthday wishes to Arcelia of the evening class, and to Renzo of the morning class.

 

Calendar

This year will be winding up before you know it.

We only have 3 sessions this week.  A new camp begins November 8 and runs till the 19th.  Then we are off for Thanksgiving.

Our last session for 2010 is Nov 29th - December 17.

Please do me a favor if you haven't already and let me know if you'll be here and attending one or both of these camps, or if you'll be away.

How Will You Measure Your Fat Loss? /  by Stephen Cooper

I had a few new boot campers this morning and one of them asked if I took or kept track of measurements or weight.

I don't keep track of this stuff, and I'll tell you why.

The main reason I don't do this is that I'm hoping to teach you the client to take charge of your own fitness.  I don't want you relying on me or any other person to be in charge of your success or not.

You may come to me for direction and some new ideas, but over the long run my goal is to have you "steal" ideas from me and implement them on your own. 

Secondly I don't want you to complicate things.

I believe that some trainers create fitness programs that are designed to keep you dependent on them.  I'd much rather you get the necessary tips and proper movement techniques from me, and then use them on your own. 

So my advice is to take a before picture, measure your waist and maybe your hips, and take your scale weight.

Honestly, you can just monitor yourself by these measurements, how your clothes are fitting, and how you look in the mirror. 

Keep it simple.