New Client Questions and Answers /  by Stephen Cooper

This is my response to answer questions from a new boot camper client. 

By all means, ask questions.  The more questions, the faster you will see progress. 

Do we do cardio?  The moves that we do are a combination of cardio and strength.  Today's workout started with "mobility", then what I call a "dynamic warmup", then some "power and plyometric" moves. 

Secret to getting lean- Most often we use big movements/big muscles to burn the most fat. Chest, back, legs (big muscles) arms shoulders (little).  We hit the big muscles, core, and the little muscles are involved too. 

I encourage you to take a before pic, and your before measurements.  (These are for you to keep.)  What I see time and again is clients don't do this in the beginning and then they achieve improvements, but they don't have something to compare to...so it seems like they haven't improved that much. 

Get that foam roller too. 

You may want to set up a time for a massage for tomorrow.  If you are sore already, tomorrow could be worse. Just saying :( 

The good thing is that Wednesday we will do different exercises and you won't be so sore...promise :) 

Did you check out the shopping list of foods that I suggested for the boot camp? http://www.bootcamppasadena.com/blog/2011/7/16/get-lean-shopping-list.html 

If you have any questions, etc., please contact me.  Email, phone, iChat, etc., whatever it takes to help you see results.

Get Lean Shopping List /  by Stephen Cooper

In trying to set you up for success, I'm posting a very simple yet very effective shopping list. (courtesy of Tim Ferriss and the Four Hour Body)

You can print out a copy here and bring it with you...or here is the list: 

Shopping List

Proteins
Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
Chicken breast or thigh
Beef (preferably grass-fed)
Fish
Pork

Legumes (optional, but not Paleo)
Lentils (also called “dal” or “daal”)
Black beans, Pinto beans, Red beans,

Vegetables
Spinach
Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables) Sauerkraut
Kimchee
Asparagus
Peas
Broccoli
Green beans
You'll notice that there isn't any fruit on this list.  This is for hard core and faster fat loss.  Fruit, even though very healthy can slow your fat loss.  We will save fruit for your cheat day.

 

 

Get Ready for Monday /  by Stephen Cooper

Here's an email that I just sent out to a new boot camper... 

"I try to keep things as focused and as simple as possible. 

Feel free to contact me via email, (given to clients only)

or by phone, (clients only) 

During the week, I am accessible 5:45a - 6p.  After that and on weekends, I try to stay away from technology. 

I may post to Facebook, but don't often see messages there...so do not leave questions or messages for me there. 

For the latest tips and news please visit the blog.  Check in once a day M-F to see if I've posted anything. Please comment there too.  If you feel comfortable to share what's going on or have questions about the workouts, you can leave them here too. 

Get your "cheat meals" or cheat foods out of the way this weekend...so you can prepare for clean eating come Monday morning. 

What is "clean eating"?  Eat protein, vegetables, some nuts, some fruit (preferably after your workout), and some healthy fats/oils.  That's it! 

Your goal is to eat like this 6 days a week.  You can have one cheat day where you basically eat and drink what you like.  Saturday's are usually good for this as there are parties or other events which you'll want to eat as you like. 

Your other goal is to make all 12 sessions.  Plan for this.  Take care of things (meetings, kids, parties, etc.) so that you can fit in all 12 sessions.  If you miss a day for some reason, you can come at any of the other times/days.  You can use up your missed sessions however you see fit, as long as you use them by the end of this camp.  I don't carry over sessions. (Unless for medical reasons.)

*Notice to returning boot campers too...since the summer classes are smaller you don't need to notify me if you can't make a class and want to show up in another.  Just do it.

Plan your days to get enough sleep.  "Enough" means that you wake up feeling rested and ready to train. Usually 7-9 hours.

Please trust me on this journey to better health and fat loss.  What I suggest is purely in your best interest.  I am committed to making this a great experience for you. 

See you Monday :)

"I Don't Have the Time to Exercise" /  by Stephen Cooper

Steph in one of our fat burning workouts. 

As my experience grows as a trainer and coach, I realize more and more how difficult it is for most people to lose weight and more importantly, keep it off.

A small percentage of people are "exercise fanatics"...kinda like myself.  I just thrive on pushing my body to uncomfortable limits.

I see it with my colleagues  who have this inborn "push" to get active.  We are different.  (No jokes please.)

For so many others, it is always an uphill battle.

One of the major complaints I hear is that people just don't have the time.  I completely understand.  Having a wife, two kids (one going into college this year), 3 cats, and a dog, and running a couple of businesses keeps me busy.

When I started my boot camp a couple of years ago, I wanted to provide the best fat burning workout in 45 minutes.  At the time the fitness industry had a standard 60 minute workout time.  (Many still do.)  I had been experimenting on my own for the past 3 years with workouts that burned the most amount of fat in 30 minutes or less.  Clients saw incredible results in those 30 minute workouts.

I found that 30 minutes of the right type of exercise was just as effective or even more effective than one hour sessions.  It was then that I knew I could incorporate these type of workouts into a group class.

So getting back to a lack of time...

It's a fact.  No one has the time...BUT it's gotta get done.

Our lives are not going to get easier, and there will always be people and things trying to steal our time.

It's time to make the time for you.  As I always say, you've got to have a strong base of good health to do whatever you want to in life.

Imagine losing 10 pounds or so, increasing your energy, and all the while toning your body.

You can do it.

Our next boot camp begins Monday July 18.  I'd love for you to join us, and to see you make that commitment to yourself.

Join us. 

 

 

Hot in Pasadena /  by Stephen Cooper

I know, that's an understatement that it's hot.  It currently reads 93 degrees in Pasadena, CA.

Just a reminder to hydrate well before and after our boot camp sessions.

Go slower, and pace yourself.  Take care.

Did Your Breakfast Bring You Closer to Your Fat Loss Goal? /  by Stephen Cooper

I ask that because your success at losing fat and most importantly, keeping it off come down to habits.

No quick fixes, or pills...just habits and discipline.

So let me know here in the comments, or via email.

Calendar:

July 4 NO CLASSES  If you have already paid for the Monday class, you are welcome to use that credit for a Tuesday or Thursday class, or I can refund or credit that day.

Welcome to A New Boot Camp /  by Stephen Cooper

Today is the first day of another boot camp.

Today is another day to choose if you will create new habits that contribute to better health.

If you are brand new to boot camp, and even if you have been to many before, I encourage you to take new measurements.  At least take your weight, a before picture, and some circumference measurements with the tape measure.

Get you mind in the game.

Be ready for the workouts.  

Get the proper sleep, and get on track with your eating.

Just this morning I posted my breakfast shake recipe.

Got questions?  Ask?  I'm here for your success! 

What to Eat for Breakfast to Burn Fat /  by Stephen Cooper

One of the questions that I get asked is, "What should I eat for breakfast?".

I'll tell you exactly what I ate this morning, I even took a picture of it.

Breakfast protein shake:

2 cups water

2 scoops chocolate protein powder

1/4 cup full fat coconut milk

frozen acai packet

sprinkle of cinnamon

In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.

I put this up here to show you exactly what I do.  This is a real life situation where I needed a quick, yet healthy meal to get my day started.

One of the questions that I get asked is, "What should I eat for breakfast?".

I'll tell you exactly what I ate this morning, I even took a picture of it.

Breakfast protein shake:

2 cups water

2 scoops chocolate protein powder

1/4 cup full fat coconut milk

frozen acai packet

sprinkle of cinnamon

In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.

I put this up here to show you exactly what I do.  This is a real life situation where I needed a quick, yet healthy meal to get my day started.

Other breakfast ideas 

Avocado, egg, and bacon salad

Easy Power Protein Breakfast Shake

 

Summer Fat Loss and Toning Boot Camp Begins Monday, June 20 /  by Stephen Cooper

I've heard from many people that they have been having problems with one of my email addresses...Sorry about that.

Try, stephen@bootcamppasadena.com...I hope that one works for us.

As you know, I'm not one to blast out a lot of hype, specials, and lot's of talk.   

The fun I have doing these boot camps and training is when I get emails just like this one I woke up to this morning.

..."I feel that I am getting so much stronger, my stamina has improved. I have lost 18lbs of body weight. Mostly unwanted fat."

Life doesn't get any better than that.  If you'd like to join us and lose some fat or tone up, we'd love to have you with us.

Contact me, and I'll answer your questions, and fill you in on the details.

Updates, and "just results" /  by Stephen Cooper

First the updates

New Camp begins June 20 for the Monday, Wednesday, Friday boot campers, and June 21 for the Tue/Thur groups.  Most of the time we can accommodate flexibility between the days and times...just ask.

Please confirm with me if you will be continuing, or would like to join in this camp.

Updates and News

Please check the blog first for any updates such as rain schedule, instructor changes (rarely)...any news, check here first.  http://www.bootcamppasadena.com/blog/

"Just Results"

Some of the most beautiful things in life come from simple actions repeated and refined to excellence.  In looking at my business and the way I interact with you my clients, I am trying to focus on getting you the best results.

There are a few things that I need to do very well with you.

 

  • Provide you the best fat loss programs available. (This means program design.)
  • Communicate.  The more often you and I communicate the faster you will see success. *Please contact me or Marie directly via email or phone. (I will not be using Facebook or Twitter for this purpose.  I may post messages there, but please contact me via email.)
  • Accountability.  Class sizes will remain small and I will be asking more from each of you.  I'm asking you to pick up the pace this summer and make some big jumps in your fat loss and health.

 

Homework

What three things will you do this week to ensure that you lose fat and improve your health?

Post your answers in the "comment" section, or email me directly.

 

Question me /  by Stephen Cooper

Recent Bahamas Vacation

When it comes to losing fat through our boot camp, there isn't really a "one size fits all" solution.

Each of you have special situations.

Be it injuries that you need to work around, problems sleeping, etc..  For this reason I'm not really one to hand out mass handouts or the like.

I see our boot camp as a group effort with everyone supporting each other, plus individualized attention.

My suggestion is if you have a question about diet, sleep, etc., first have a look here on the blog.  Use the "search" function and ask your question.  We may have already discussed it a few times.

The next suggestion is to leave your comment or questions here on the blog posts.  Just type it in the "comment" section, and we will help.

Lastly you can always call or email Marie or myself.  Like I always say, the more we talk and discuss your particular situation and goals, the better and faster we can help you with your changes.