Next Camp Begins Monday Jan 31 / January 27, 2011 by Stephen Cooper

To those of you in the current boot camp if you haven't already, please let me know if you'll be continuing in the next session.

Thanks,

Stephen

Happy Birthday Jlynn / January 25, 2011 by Stephen Cooper

Current Boot Campers, please confirm with me or Marie and let us know if you will be continuing with the next session.

Next Camp begins Monday Jan. 31.

Happy Birthday to Jlynn of my morning class :)

Compete. Lady Boot Campers Kick A.. / January 19, 2011 by Stephen Cooper

So we've got a little friendly competition going on here at boot camp.

On Monday night we did a fun little exercise with the BOSU ball. I actually had the pleasure to meet with David Weck, the creator of the BOSU ball late last year. He is super passionate about training, and a great guy to talk to about training.

I won't divulge what the exact challenge is (you gotta train with us to experience it), but I can tell you that it will get your heart pumping and your legs pumped...and maybe burn some calories too.

The point of this challenge is to see where you are at, and to push yourself. Our winner with the top number won herself a nice little Under Armour bag. The good thing is that when we do this challenge, the "winner" will be the one who improves the most. Keeping working hard.

I know that there are still a few of you who need to compete in this challenge, but so far our winner is Laura T. of the morning class. She really kicked a.. . The ladies were super tough!

Here she is with her prize.

Laura wins the BOSU ChallengeFor those of you who competed but didn't quite get there...you still got a nice prize, right? (That prize was 15% at my buddy Onil's restaurant, Elements in Pasadena.) If you haven't eaten there yet, do yourself a favor and bring your loved ones for an incredible experience. Today is their 1 year anniversary too!

Speaking of Onil...look who got caught on video doing the BOSU Challenge.

Should You Be Doing Additional Workouts? / January 18, 2011 by Stephen Cooper

50 Ways to Stay Motivated / January 17, 2011 by Stephen Cooper

Stephen Cooper Quoted in FitSugar Article

Nice to see that I was quoted along with Dr. Andrew Weil, Tony Horton, and others, in this article at FitSugar. "50 Ways to Stay Motivated to Lose Weight".

"Well, it's the middle of January, is your motivation starting to wane? Never fear! We asked some of the nation's top experts – doctors, psychologists, fitness experts, life coaches – to give us 50 of their best inspirational tips for staying motivated to lose weight."

Good Monday Morning / January 17, 2011 by Stephen Cooper

As I mentioned on our Facebook page this morning...

"Boot campers, way to get your morning started. To those who skipped... a little message, your body doesn't know that its a holiday...it needs to be challenged in order to improve. Get after it!"

A great message from my buddy Frank Pucher of Fitness 121 Personal Training...

"Promise yourself to be so strong that noting can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!"

More news later today, as I'll give a round up from the Perform Better conference that Marie and I attended over the weekend.

Martin Luther King Day, Regular Schedule / January 16, 2011 by Stephen Cooper

Regular schedule for Monday, Jan 17th, Martin Luther King Day.

Boot Campers, What Did You Eat For Breakfast This Morning? / January 13, 2011 by Stephen Cooper

Simple low carb breakfastWhat steps will you take today to bring you closer to your fat loss goals?

Will you execute your plan....or make excuses?

Ask Amy, The Boot Camp Pasadena Registered Dietitian / January 13, 2011 by Stephen Cooper

Question:

"I would like more info about veggie sources that are high in protein. I currently supplement my diet with whey protein and Greek yogurt, but would like additional information about other sources high in protein, other than nuts/legumes."

P.S. "I guess I'm "pescatarian"--I occasionally eat fish."

Amy's Answer:

Well, unfortunately choices are limited. From a Paleo standpoint eggs (if you do those) are your best bet. Since you do fish I would highly recommend incorporating that as often as you also. Dairy isn't something I normally recommend but it would be much better than soy - so your choices there are unsweetened Greek Yogurt (full fat), Cottage Cheese (full fat), Cheese (real cheese - not processed cheese) or whole milk.

If you have questions for Amy our Registered Dietitian, please contact me.

A Question About Salt / January 11, 2011 by Stephen Cooper

Question:

"Regarding processed meats (ie: sausage, bacon, deli meat, jerky) I'm wondering how 'Paleo' she finds them to be in terms of weight/fat loss. I generally try to stay away from them, because of the salt content, but am wondering if I could start incorporating them more into my diet. As I look up more Paleo recipes, there seems to be a several which incorporate these foods (mostly sausage)... but they seem contrary to the paleo ethos of non-processing."

Answer:

Less processing is ALWAYS going to be better, as far as being non-paleo - it's kind of a gray area. My best guess is that the cavemen didn't have the luxury of sausage and bacon as we know it, but you can bet they ate the parts of the animal that these meats come from. From fat/weight loss and overall health standpoints I am going to encourage you to stick to lean (unless coming from grass-fed animals, which have higher Omega-3 levels), unprocessed meats. In the event that you do choose to have sausage, bacon or deli-meat choose organic, natural, nitrate free varieties and look for brands like Applegate Farms, etc. There are some really great venison sausages, chicken-apple sausages, etc. out there if you are willing to pay for them. When you start getting into the more fatty meats - like bacon, understand that you are trading a great deal of protein for fat - I would suggest not having bacon/sausage/deli meat on a daily bases, but rather limit it to a couple of times per week and really be mindful of the ingredients that are added to the meat (lots of them have sugar, corn syrup, etc.) Avoid packages that say "Jimmy Dean", "Oscar Mayer", etc. :o)

Let me know if this helps!!

-Amy

Some Great Paleo Links / January 10, 2011 by Stephen Cooper

Here are some great links/resources courtesy of Eli, one of our boot campers.

The following are some of the links I like:

http://thelabelsayspaleo.com/

http://www.elanaspantry.com/paleo-diet/

http://www.marksdailyapple.com/primal-breakfast-suggestions-people-on-the-go/

I know some of these recipes aren't 100% Paleo, but they suggest certain ingredients in their recipes, but we could make it 100% paleo ourselves by avoiding these ingredients. I tweak all my recipes anyway. I also like to put in keywords into my google searches, for example; paleo desserts, paleo breakfast recipes, paleo snacks...etc etc. (also, one website or article...lead you to another) so the discoveries are pretty endless.

The below website is the free food journal template I use:

http://www.personal-nutrition-guide.com/support-files/food_mood_journal.pdf

How to Shop Paleo at Your Supermarket / January 6, 2011 by Stephen Cooper

Hey guys, have a look at Amy's blog post on how to shop for Paleo items at your grocery store...very helpful.

http://fuelasrx.blogspot.com/2010/09/paleo-grocery-list-lets-go-shopping.html

For those of you who are new to Boot Camp Pasadena, Amy Kubal is our Registered Dietitian. I feel very fortunate in having her on our team. She is very knowledgeable, experienced, and a sweet person too.

As compared to some other so called "boot camps" or personal trainers, who have unqualified meatheads selling you their pills and potions, we here at Boot Camp Pasadena actually encourage you to eat real food. (What a revolutionary idea!)

Paleo Challenge Update

We are at day 4. Some of you sent me your photos...and it was a good thing. You want to make sure that you are showing as much skin as possible (within reason). Meaning short shorts...not long baggy ones, and exercise bras for the women, not t-shirts.

Some of you have sent in specific questions which is great. I will gladly forward them to Amy.

In the comment section, let me know how your eating, sleeping, and training went for yesterday and today.

Take Your Before Pictures and Measurements for Our Challenge / January 5, 2011 by Stephen Cooper

For those of you who have entered or want to enter the Paleo Fat Loss Challenge, today is the last day to enter.

To qualify for the prizes, today is the last day to take your "before" pictures and measurements.

Pictures should be like this example here. (If you are not sure that your picture is like the one in the mentioned example, please submit yours via email, and I will let you know if it is OK, or if you need to retake it. This is critical for the Challenge.)
Your beginning weight should be taken.
Measurements for men - waist, possibly chest
Measurements for women - waist, and at least hips
(You may decide to take other measurements such as arms, calves, etc...but this is up to you)

I'm getting quite a few questions, which I hope to post here throughout the day. Many times you can put your question in to the "search" box here on the site and you'll find that we've already answered it.

Remember- Just focus on 3 things:

Eat the Paleo way
Train each day
Get enough sleep

If it helps you, you can list what you've eaten and your exercise in the comment section...better yet, if you are on Facebook, take a picture of your meal and "tag it" 'Boot Camp Pasadena". This way we can "monitor" what you are eating, plus we all can share some good recipes.

Great to See So Many of You Back at Boot Camp Pasadena / January 4, 2011 by Stephen Cooper

You don't know how happy it makes me to see so many of you back from vacation and back to boot camp. That cold weather in Altadena didn't bother you and you made it through your first day.

The "testing" that we did yesterday was only to see where your current fitness level is. My hope is that you don't worry about your numbers and try to compare yourself to others. Compete with yourself, and give your 100% each workout, that's all I ask.

How was day 1 of the Paleo Fat Loss Challenge?

I'm posting this as an example of a simple Paleo meal. Lean hamburger patty in a little olive oil, with some spinach. Plain maybe, but easy to fix and provides great fuel for your fat loss path.

I have a lot more pictures of low carb and Paleo meals here on my Flickr page.

Report in the comment section below...How was your first day on the Paleo Fat Loss Challenge? And how is it going today?

First step / January 3, 2011 by Stephen Cooper

I will probably be posting a few times today as there is quite a bit of information.

Many of you will be taking your first boot camp class today, and many of you will be starting our 2nd Paleo Challenge, so the first step is to just do it.

For those of you who showed up this morning and made it through the fitness "tests", congratulations. That's what it takes...just getting up, out of bed, and in to action. You've done it!

If you are in the Paleo Challenge then your first step is to eat a Paleo version of breakfast. Have you done that? (Put you answer in the comment section below.)

If you are curious to know if I actually "do" what I "preach". Yes indeed.

For breakfast I had a lean beef patty from Trader Joe's with a little seasoning, a small handful of walnuts, a small orange, and some green tea. As far as my workout...I'm going out right now after I finish typing this post.

How did you start your day???

If it Rains / January 2, 2011 by Stephen Cooper

For those of you who are new to Boot Camp Pasadena, here is our "rain policy".

AM session we always have access to the hall, so we can meet inside if it is raining.

PM session most often we do not have access to the hall. Come prepared to train outdoors, but under some type of covering.

Rain does not cancel class.

Paleo Fat Loss Challenge 2 Begins Jan 3, 2011 / January 2, 2011 by Stephen Cooper

Our 2nd Paleo Challenge Starts Jan. 3, 2011

(Update: I just (3:06pm) sent out an email newsletter to those who are registered. Please let me know if you did not receive it.)

Challenge runs 8 weeks. Jan 3 till Feb 28, 2011

Here are some of the basics when it comes to following the Paleo Eating Plan. (Please look over these to decide if you are up to the challenge.)

Eat real food
Do not eat dairy.
Do not eat grains.
Do not eat legumes.
Do not eat sugars of any kind, real or artificial.
Do not eat processed foods.
Do not drink alcohol, in any form.
Get 8 hours of sleep each day.

Details and Guidelines of the Challenge

Eating: Paleo.
Cost: $25 to be put into a kitty.
3 'Before' pictures taken: (on or within 2 days of Jan. 3, 2011) front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top. (See example here.)
3 'After' pictures are taken on February 28 (or within the next 2 days).
Boot Camp Pasadena trainers will pick the finalists.
Winner wins entire kitty plus 1 month of boot camp classes from Boot Camp Pasadena.
Runner-up wins 1 month of boot camp classes at Boot Camp Pasadena.

Each day you should be doing 3 things.

1. Eat Paleo

2. Exercise

3. Sleep at least 8 hours

We've found that simply awarding yourself points for each day is a very straightforward way to see if you are on track or not.

Tracking doesn't have to be difficult. One great way to track your progress and to also get support from myself, Marie, and your other challengers is to post your daily "report" here on the blog.

You will earn 3 points per day in this manner.

1 point for eating according to the Paleo Method
1 point for exercising
1 point for sleeping 8 hours

Details of the Paleo Eating Plan

Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. This includes protein shakes, processed bars like Zone and Balance bars, dairy-free creamers, etc.
Do not drink alcohol, in any form.

Contact me if you have any questions.

New Boot Camp Sessions and Paleo Fat Loss Challenge 2 Begins Jan 3, 2011 / January 2, 2011 by Stephen Cooper

For those of you in the Pasadena and Altadena area, and nearby cities, boot camp sessions begin on Monday, January 3.

If your goals for 2011 include:

Losing fat,
Getting toned, and
Becoming more confident about your body, then I encourage you to try one of our camps.

Last year there were many success stories, as you can see in the testimonials section.

Also our 2nd Paleo Fat Loss Challenge begins on Jan. 3. (Details here.)

Create A Magnificent 2011 / December 29, 2010 by Stephen Cooper

December 30 - Jan 2: Closed. No internet, no phone.

If you'd like to register for the Jan. 3 boot camp, please register here...or if you are a returning boot camper just show up on Monday, and we'll take care of payment then.