Newsletter /  by Stephen Cooper

Dec. 29 2010

New Years is one of my favorite times of the year.  It's all about getting a fresh start.

As always I am tinkering with my programming.  I'll be reviewing all of the programs that we had over 2010.  (14 file folders of programs and notes.)

I look at the notes and the comments to see how the programs went.  

I'll review the many clients who lost a lot of weight this year and look to see how I can make modifications and improvements.

It's all about getting results for you.

Plain and simple.

The older I get and the more years I spend in this "game", fat loss isn't such a mystery any more.  I don't say this to be cocky...but I've seen a lot of people lose a lot of weight.

Workout times will actually decrease this year...and results will be even better.  Wait and see!

If you'd like to join us next year, please visit the site and sign up.

Enjoy the holiday, and appreciate every day.

Best,
Stephen

"I lost 40 pounds (and 9 inches off my waist!) working out with Stephen and achieved my wedding goal weight." /  by Stephen Cooper

I first heard about Stephen from a random google search for boot camps in the Pasadena area.  I was newly engaged and desired to get in shape for my wedding.  I found myself completely unmotivated and could not get to the gym to save my life.  I'd never worked out with a trainer before and, quite frankly, thought it was a waste of money (I had the mentality of: why train with someone, when you can just do it yourself?).  But, weeks turned into months, and I still hadn't done anything to move in the direction I wanted to head.  So, I reached out to Stephen to find out more information about the classes.  The morning class was the one that best first my schedule.  Working out in the mornings and outdoors was the last thing that appealed to me. But, there was something about Stephen's demeanor and practical approach that I thought couldn't hurt.  I also appreciated the fact that running was not part of the program.  I loved when Stephen told me "I don't need you to pay me to watch you run".  Hilarious.  What did I have to lose?  Absolutely nothing.  So, I took the leap and started out.  It was the best decision.   

Within the first week of class, I noticed changes in my body.  By Friday, I knew there was a difference in my midsection.  As the weeks progressed, it was a thrill to take measurements and see the pounds melting off.  I was reshaping my body, as I toned.  As I focused on eating cleanly and getting enough sleep, I noticed increased endurance during workouts.  Stephen was with me all the way, encouraging me, and always being willing to give me pointers on areas I had questions about.  It was exactly what I needed.  Due to his guidance, I embraced a mantra of eating right, drinking water, sleeping 8 hours, and putting forth my best effort each training session.   Those simple things paid off.  As people noticed my weight loss, they'd ask me how I did it. No one (including myself, when I really thought about it) could believe it was from just 3, 45-minute sessions a week and a diet that was completely satiating. 

Working out with a trainer takes all the guess work out of exercising.  I started calling it a lazy-workout, because that's the way it felt.  All I had to do is show up and do the planned workout.  I don't know why it was so difficult for me to see how beneficial workout out with a trainer could be.  I loved not having to plan my workouts and just show up and work hard.  At the gym, I'd typically end up straining a muscle from working out on equipment incorrectly or with the wrong weights, and I'd get bored from the same weekly routine. With Stephen, there was no fear of injuring myself and the sessions were always different, interesting and challenging. 

I'd strongly recommend Boot Camp Pasadena to anyone that desires to lose weight or get in shape.  It's a simple equation (eat right + exercise efficiently + sleep) to reach your weight loss goals!  I lost 40 pounds (and 9 inches off my waist!) working out with Stephen and achieved my wedding goal weight (or, what I like to call, my 'carry me over the threshold' weight).  I felt absolutely wonderful on my wedding day!  I knew I put forth the time and effort and the results speak for themselves!  I'm so grateful for Stephen and his program.  I feel fortunate to have benefited from his expertise.  Thanks, Coop, for all you have done for me!  I appreciate you so much!

Lot's of Things for Monday /  by Stephen Cooper

First up, I just sent out our newsletter mentioning that our second Paleo Fat Loss Challenge will be starting January 3, 2011.

If you read this site, you've seen some of the incredible transformations that our challengers made during the first contest.  

This challenge will be 8 weeks long.  The challenge is open to anyone, and you do not have to be a client or boot camper with us to register.

I highly encourage you to get registered today.  Don't put this off thinking that you'll "get around to it later", because you won't.  I've seen way too many people act like this, and the results are often disappointing.

Come back later today, as I will be updating this post with more news and goodies.

Register Here for the Paleo Fat Loss Challenge

Eating Well Doesn't Have to Cost a Lot /  by Stephen Cooper

Often people tell me that "eating healthy is more expensive".

Here is a picture of my dinner last night.  I admit, nothing fancy, fish with a little seasoning in olive oil, and some steamed cauliflower.

The point is that this meal fuels my body.  This combination will keep me healthy and lean.

As far as cost, it cost me about $1.50.

So don't give me the excuse that "eating well costs too much".  It may take more time than passing through the Mc Donald's drive through, but please consider how important it is to your health.

Tip:  Clients who live in the Pasadena and Altadena area like me...I often get my groceries at Super King Market on Lincoln Ave in Altadena.  They have really good prices on the staples such as meat, fish, fruit, and vegetables.


Happy Birthday to Sonya of the Tuesday Thursday Morning Class.

Be sure to check out Sonya's site, Wine and Food Travel


Calendar

Dec. 20, 21, 22  and Dec 27,28,29  Last Boot Camp Sessions of 2010

Jan 3 - 28 2011  New Year, New Boot Camp Session Begins

Jan 3 Paleo Challenge 2 Begins  

Lose Those Last Five Pounds Before the End of the Year /  by Stephen Cooper

During the past year, I've had clients lose anywhere from 5 up to almost 70 pounds.  Many have lost in the rage of 30 - 40 pounds by attending boot camp.

If you are still fighting to lose those last 5-10 pounds before the end of the year, we are offering a special Short Session Holiday Fat Burning Camp.

Maybe you have those 5 frustrating pounds to lose, or maybe you are concerned about gaining fat during the holidays.  Our boot camp might be the answer for you.

If you aren't familiar with us, we use a variety of equipment such as the TRX, medicine balls, kettlebells, and more. (All of these are provided for you, so you don't need to bring anything...only an exercise mat).

Classes are 45 minutes long, and our specific focus is on toning and fat loss.

We offer two times.

Our morning session is 5:45am - 6:30am  (This class is about half full)

Our evening session is 6:00pm - 6:45pm

You can choose to attend 3 classes for $45, or 6 classes for $90.

If you'd like to join us, please secure your spot below.  

Session Choices

Two Tips for Boot Camp Success, and Tim Ferriss /  by Stephen Cooper

2 tips for today...

First Tip

My tip for getting and ready for your morning boot camp session.  It's going to get colder here in Pasadena so getting out of bed and to boot camp on time might be a little more challenging for some.

My tip is to have some strong green tea, coffee, or mate´before you leave the house.  For those of you here in the Pasadena area, I get my mate´from the Argentinian market at 1272 Villa St.  It comes "loose"in a bag like a bag of sugar.  If you buy it in this manner, you'll need to buy the special "bombilla" or metal straw.

You can also get it at Trader Joe's, in a "tea bag" option.  Look for the brand name Guayaki.  

Second Tip

I've been anticipating the release of Tim Ferriss' new book, The Four Hour Body...and one of the tips that makes sense, and which I think will help you is to take a picture of your meal.  Yep, snap a picture and then post it on our Facebook Page.  You can upload it, then just "tag" it with Boot Camp Pasadena.

I know that some of you may want to wait and do this with our upcoming Paleo Challenge, but I encourage you to get started now.

If you'd like receive information about our upcoming Paleo Challenge (Jan 3, 2011), and other news, join us here.

Lastly, we still have some spots for our Special Holiday Fat Burning Camp...Details Here

 

Turn your "shoulds" into "musts" /  by Stephen Cooper

Each day you have the choice to either bring yourself closer to your goals, or waste the opportunity.

The most successful clients that I've had over the years do the little things day in and day out.

I'm sure that you have many things that you know you should be doing to be more fit and more lean.

What two things must you do today which will put you back on track, or which will bring you closer to your goals?

Please post your "two things" in the comment section below.

Happy Birthday to Courtney in the Morning Class 

Special Recognition to Adrienne of the Evening Class - Adrienne put in a great workout on Friday night. Her focus and attention to form were right on target.

This type of intensity and hard work will pay off.

I'm sending Adrienne a copy of Tim Ferris' new book, The 4-Hour Body as a little "gift" for a job well done.

 

Special Holiday Fat Burning Boot Camp Session /  by Stephen Cooper

You've asked for an "emergency" fat burning camp during the holidays, so here are the details and the way to secure your spot.

3 or 6 Class Camp Option

Classes will be held Monday, Tuesday, Wednesday, December 20, 21, 22,

and Monday, Tuesday, Wednesday,  December 27, 28, 29.

AM session is 5:45 - 6:30

PM Session is 6:00 - 6:45

Secure your spot by clicking the "Buy Now" button below.  We will then contact you to confirm your spot, and will email you further information.   Classes will be held at our regular location in the Pasadena Altadena area.

Session Choices

More Boot Camp Training Days Added for 2010 /  by Stephen Cooper

Marie and I have listened to many clients who mentioned that 2 weeks off for the holidays is too long to be away from training.  We are now going to offer 6 more days of classes before the year ends. 

Here is the new schedule:

December 20, 21, 22  then

December 27, 28, 29

Times will remain the same either:

5:45 - 6:30am  or

6:00 - 6:45 pm

Contact me or Marie if you would like to take advantage of these classes.

 

Planning for 2011, And My Favorite "To-Dos" Organizer /  by Stephen Cooper

I am busy getting ready for 2011 and one of my main goals is to help you filter the necessary from the unnecessary.

So often I hear from clients that they are overwhelmed with choices.

Here on the blog, and in our training sessions I focus on the useful and productive.  There is a lot of noise and distractions out there which can throw you off course.

How you organise and what actions you take each and every day are critical.

One of my favorite little tools for organising is called TeuxDeux.  It's a very simple and straightforward way to organise.  There is the web version and also an app for the iPhone.

I will be talking a lot more about planning in 2011, as our lives are only going to get more complicated if we don't take control soon.

Have a look, and let me know your thoughts.

 

TeuxDeux Demo from TeuxDeux on Vimeo.

How Our Birthday Girl Lost 18 Pounds in Seven Weeks /  by Stephen Cooper

Happy Birthday to Nicole.

Nicole recently finished our 7 Week Paleo Challenge and lost 18 pounds, and 26 inches.  I am so proud of her :)

Here's what she had to say...

"Hi Stephen and Marie,

For too many years I’ve struggled with my weight, and not until my husband happened upon www.bootcamppasadena.com did I find any success.  I’ve done the lemonade cleanse, Nutrisystem, Herbalife, Jenny Craig, Atkins, and none of them worked.  But I know for sure you’ve got the winning formula: boot camp + Paleo diet.

For the first 5 weeks, I was tracking 100% on the diet and getting 8 hours of sleep, and only missed a couple of boot camp sessions.  The last two weeks I slipped up on a few days by eating a few bites of cheesecake, a ½ slice of pizza, some bread while dining out, ate a spicy chicken sandwich, and nibbled on my son’s curly fries.  I didn’t fall too far off the wagon during the entire 7 weeks, though, I’m happy to say.  The best part was having my family’s support in my getting to bed by 10:00.  I’m usually running around doing last minute chores or catching up with paper work, but everyone pitched in to make sure I got to bed by 10:00.

One of the best parts of the diet for me was that I could satisfy my sweet tooth with fruit.  That was what really saved me.  I completely swore off desserts which has been a weakness.  I eliminated rice and pasta, which had been the primary portion of my family’s dinners.  We replaced the white portion of our meals with deliciously cooked fresh vegetables and had a large salad at each meal.  Cutting back on eating out has saved us hundreds of dollars!  Another unintended benefit of the Paleo Challenge was my husband losing 20 pounds and my son losing 6 pounds.  But, the direct benefit of the challenge was my losing a total of 26 inches in my target areas and 18 pounds (so far).  I’ve gone from a size 12 to a size 8, and I think I need to get smaller shoes, too. I’ve attached before and after photos (scary!) and my target area chart.

I’ve gotten compliments from family, friends, coworkers and boot campers - and it feels wonderful!  My son told me that he used to have trouble giving me a hug around my waist, but now it’s easy.  That really moved me to tears.  I’m looking forward to continuing until I reach my healthy weight of 125-130 pounds – and then maintaining a healthy level of fitness.

Thanks so much for the Challenge!"

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.