Calendar Updates /  by Stephen Cooper

Just a reminder, Marie will be covering my classes this Friday and also next Friday.

This Friday I'm excited to be attending the first ever Ancestral Health Symposium at UCLA. I'll be meeting with our Registered Dietitian Amy Kubal, who will be assisting with the presentations.

The following Friday I'll be away attending the IDEA Fit World Convention.

I love going to these conferences.  There is a geeky side to me that loves the research into fitness, fat loss, and physiology.  

It's always fun to see my long time colleagues in my industry.  Many come from all over the world, so this is our chance to meet up, share, and learn.

I'll be anxious to share with you all.

 

Eat, Sleep, and Train...is The Solution /  by Stephen Cooper

Years ago when I was working as a personal trainer at the Westin Hotel in Pasadena, I wrote out the "secrets to fat loss".

I wrote down exactly what you see in the picture above.

1.  Eat

2.  Sleep

3.  Train

If I had to go into a little more detail I'd add

1.  Eat clean 80-95% of the time depending on how much fat you need to lose.

2.  Sleep enough so that you wake up feeling rested.  Pay attention to your recovery, massage, foam rolling, etc..

3. Train.  Train smart, frequently challenging your body with varied exercises.

Master these!

Don't look for potions, pills, supplements, TV infomercial gimmicks, fad diets, Celebrity endorsed anything...master the basics.

So the big question for you is...How many of these did you complete today?

None?  One?  Two?, or All?

How serious are you about achieving your goals? /  by Stephen Cooper

People who attend boot camp do so for many reasons.  

Some come for general health reasons, and many come to lose fat and to tone up.

I realize that there are many different levels of commitment too.  Some have more time and are more committed than others.  No judgement here, it's just that each person goes at his or her own speed.

Each person is on an individual path with specific goals.  I focus on these a lot.  The times that I am not with you I am working on programs, educating myself, and trying to discover the "missing link" for you to reach your desired goals.

I'm ready to introduce a new level of accountability. (Free to current boot campers.) 

This additional benefit is for those who are willing to put in the extra time tracking their workouts, food intake, body measurements, and whatever else I believe will help.  In turn, I will be monitoring these and providing you feedback and suggestions.

You'll be able to enter this information via your iPhone (sorry no Andriod app yet), or through your computer.

I will only accept a handful of people who are really serious about this.

If you have the time and the desire to commit to this, please email me, or comment here.  I will need to set up your account and password information.

 

Can I Make it Through Boot Camp? /  by Stephen Cooper

Clients come to me in various states.  Some have done a little bit of exercise such as walking, and some haven't done anything for some time.

A new client recently asked me or shared with me her frustrations as she trained along side others in the camp.  Her main concern was if she would "catch up" and improve.  Here is my response to her...

"You are definitely burning calories.  Your body is hard at work, so your muscles are consuming calories...that's a good thing. 

Yes you will improve.  Many of those who you see in the class have been with me at least one year.   

Try not to compare yourself to the others.  I know that it's human nature to see what everyone else doing...but focus on yourself.  Let's say you can only hold plank for 20 seconds today.  Next week it will build to 30, and eventually you will be strong enough to hold for the entire 60 seconds. 

Everyone improves.  It's a fact.  I see it all the time.  Show up, eat clean, and get enough sleep and you'll see your body get leaner (losing fat), your endurance will improve, and your body will tone up. 

You've only spent 90 minutes training with me.  Imagine professional athletes who have trained their whole lives.  We see the outcomes of their training but often forget or don't see their tireless hours of committed training. 

I'm not saying that you want to become a pro athlete, but their beauty and performance doesn't come without hard work. 

Stick to it, and the results will come.  I say this because I've had a lot of clients lose 20, 30, and 40 pounds.

P.S.  Your's is a pretty common question, so don't feel that you are alone."

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.