Honesty, and Client Questions /  by Stephen Cooper

I received a client's question on changing her diet.  Here is part of my response...

"Honestly I'm 46 and I've tried so many "diets", pills, potions, etc., to get lean and muscular. 

There are no shortcuts, none.  I would have discovered them by now.

What I do know that does work is eating the basics.  Lean proteins, fish, chicken, vegetables, some fruit, some nuts/seeds, and healthy fats/oils.  If you eat a combination of these at each meal you should feel full and "fueled" for your training. 

Sleep is a biggie!

So many of my female clients struggle with sleep issues.  Too much worrying and the brain doesn't shut off.  Make sleep a priority.  Get in the habit of shutting off the electronics and preparing for sleep.  Turn off the computers, cel phones, iPads, laptops, etc..  Take a warm bath and slow down...maybe drink some comforting tea too."

Behind the Scenes, For Active Boot Camp Clients Only /  by Stephen Cooper

Behind the scenes... 

Do you sometimes wonder what I do with all of my spare time? 

I know you're thinking that guy only works in the morning and evening on Monday, Wednesday, and Friday...what does he do the rest of the time? 

Well tomorrow I'll be on a private call with nutrition expert, Dr John Berardi, http://www.precisionnutrition.com/about  and my coach and mentor, Toddy Durkin, http://www.todddurkin.com/about/ 

Todd will be picking John's brain on the latest in fat loss and nutrition. 

Here is your chance to have your question answered by the experts. 

If you have a burning question that I haven't answered for you please email me tonight or by early tomorrow.  I will do my best to ask the experts and get back to you. 

Have a great day,

Coop

P.S.  Please note this is for active boot camp clients only.

One Thing Well /  by Stephen Cooper

Japanese Calligraphy by Eri Takase

There is an elegance and beauty when someone does one thing well, isn't there?

Years ago I sought out someone to create some Japanese calligraphy for me.  I searched and searched the internet and came across Eri Takase.  I looked over her work, and her videos, and was blown away by her elegance and mastery of her craft.

No hype, no outlandish sales tactics, just beauty.

Kramer Knife

$2400 for a Chef's Knife

And then there's Bob Kramer, master blade smith.  There is a waiting list of at least 14 months just to buy one of his hand crafted, custom made knives.  Beautiful creations from spending focused time, and hours and hours of practice.

And Health and Fat Loss?

Can we master fat loss, and optimal health?  I think so.  But it does take focus, discipline, education, and hours of practice and training.  It also takes the ability to cut out distractions.

My Tips For You

Remove distractions.  Focus on your goals.  Be relentless.  Don't let anyone or anything get in your way.  Be consistent.  Don't put off exercising, do it now.

Are you Stressed Out? /  by Stephen Cooper

"Stressed Out"

That's what I hear from friends, clients, and family. 

The turmoil that is around us just seems to be mounting, and people are stressed out like never before.  So many are facing very serious challenges.   

Loss of jobs, increasing pressure from employers to work longer, harder, and the expectation to be connected to work at all hours. 

As I spent last weekend in San Diego visiting my daughter at college, I stepped out of the stress circle and it gave me time to clarify a few things. 

When I first started lifting weights, now over 33 years ago, I can say that it was a great relief from stress.  At that time I was dealing with crappy stuff at home, plus as I trained my mind and body became stronger.  I felt better about myself. 

These days when I train I do so for a few reasons.  One of course is vanity.  I want to look strong and fit.  Second, along with practicing jiu jitsu there is this feeling that I want to have to power to quickly destroy someone if they mess with me or my family.  (This may sound a little harsh to some, and as most of you know I have never been in a fight, and I intend to keep it that way...but the feeling and instinct is still there.) 

The last reason is that I want to be as fit and as healthy as possible to spend time with my family and those that I love. 

In spending that time in San Diego at the beach with my family, seeing my daughter struggle with her first semester of college, it became crystal clear why I want to be fit.  I want to be here as long as possible, and as strong as possible, in order to experience everything there is to with my family. 

So why do you exercise? 

Exercise is one of the best ways to deal with stress.  Imagine...you are competing with the world now.  Shouldn't' you be strong for your family and yourself? 

Exercise is one thing you have control over.  Of course I'd love for you to train with us at my boot camp...but do whatever it takes to take care of you.

Are you taking the easy way out?  Are you settling for less than your best?  Don't. 

Your life depends on this.  Don't let another day pass you by without exercising and taking charge of your health. 

Best,

coop

A Frequently Asked Question /  by Stephen Cooper

Client question...

"Hi Stephen,

I have a couple of concerns with my ability to do some of the exercises and the expectations I have.  I have attended 6 out of the 8 sessions and I know I'm really out of shape, however I was expecting to at least improve on some of the exercises.  I may be doing some things wrong and perhaps you can help me identify how to get the most of the sessions and see results.  I'm still unable to do the side plank and the I can barely do a forward plank for a minute :(.  I'm up to 5 push ups (and I don't mean girl push ups), but I'd like to develop upper strength.  I'm working on my diet, and doing my best to limit my sugar intake and empty carbohydrates.  Is there anything else I should be doing?  I mentioned I'd like to lose 20-25lbs by February, so please let me know what I need to do to achieve this goal, and maintain it.  I started doing cardio and what's working for me is doing 45 minutes 3 times a week at a steady pace.  I appreciate any advice you can offer.  Thanks and have a wonderful day!"

My response...

That side plank is one of the most challenging exercises that we do.  So many times I see the same challenge with many women.  The combination of female hips and not used to doing theses type of core exercises can make the exercise frustrating.  You are not alone.  I can think of so many who have said the same thing...it does get easier, I promise. 

With the cardio I'd actually prefer that you do sprints 2x a week, and maybe the 45 min session for the 3rd workout. 

When I say sprints, I like a 4 minute warm up, then 20 seconds of sprinting (your version of sprinting) and 10 seconds of rest. 

You'll repeat this 20/10 method 8 times (4min) 

Then you'll "cool down" by slowing your pace for another 4 minutes.

Thanks for the questions and the feedback. 

Be patient.  Think of this like a martial art.  Mastery doesn't come in less than 6 hours of work.  Keeping showing up, train consistently, and eat according to plan, and the results will come. 

Best,

Stephen

Thank You /  by Stephen Cooper

I don't say this often enough, but thank you.

As we did work this morning I couldn't help but think how lucky I am.  I wake up actually looking forward to "going to work".

So many are struggling and stressed out these days, I wanted to let you know how fortunate I feel and how thankful I am that I get to do what I love.

I am only successful when I am helping you reach your goals.  If I can be of any help, please contact me.  If you have suggestions on how I can improve, I'd love to hear those too.

As you know I am a person of few words...but I wanted to let you know what was going on inside my head.

Thanks,

Coop

Boot Camp Pasadena 5K Training Program Update /  by Stephen Cooper

Notes from Marie...

We are in “Week 3” of our 5K Training and still going strong! Everyone who is participating has been doing well and pushing themselves to new limits each run. We are increasing our times and distances each week and everyone is stepping up to the challenge! With 6 weeks of training to go, I am excited and confident that each runner will feel great and do great at completing their run! Here’s where we are this week:

Group 1: running all 3 miles in 2 pace groups (1 group running to improve their time with a goal of under 30 minutes, 1 group running to improve their time with a goal of under 40 minutes)

Group 2: runners are completing 8 minutes of running followed by 2 minutes of walking for the entire 3 mile route; the goal is to increase 1 minute of running each week until race day, and possibly eliminate all walking!

Group 3: runners are completing 5 minutes of running followed by 2 minutes of walking for at least 1.5 miles and are working up to completing a longer distance each week,  reaching the 3-mile distance by race day!

Would you like to receive email updates of programs like this?  Sign up here.

A little something extra tonight... /  by Stephen Cooper

Tonight I'll be staying after class for a little extra jump rope session.

If you have the time, and aren't training with Marie's 5k program, feel free to stay after for about 12 minutes as I will be jumping rope with you.

We'll be doing the famous Tabata Protocol of 20 seconds all out work and 10 seconds rest for 8 rounds.

See you tonight at 6:45 or so.

October 10, We Start Our Next Boot Camp in Pasadena /  by Stephen Cooper

I'll keep this short so I don't overload your already busy online day.

This coming Monday, October 10th we begin our next boot camp.

Details, times, prices etc. can all be found here at www.BootCampPasadena.com  

Also beginning on Monday Marie will be offering our first ever "Train for a 5k" program.  Marie will lead this training program Monday - Thursday at 6:45pm- 7:15pm.

Marie has run over 20 races from 5k's to half marathons.

You will train for 30 minutes and will want to attend twice a week.

This course and training are absolutely free to current members.  If you are not a current boot camper but would like to join us, the fee is only $25 for 8 weeks.

Marie will be leading this group with the goal of everyone running as a team in the http://www.christmasrun.com/ on December 10th.

Contact Marie directly at marie@bootcamppasadena.com to reserve your spot and to ask questions.

Finish Your Week Strong /  by Stephen Cooper

The weekend is just hours away...but...and I emphasize but...many of you still have one workout to complete.

Those of you who came this morning...nice work.  (Those of you who missed...I know who you are.)

Make the best of your time, and get your workout in.

On to today's recipes...

Breakfast

Primal Breakfast Casserole (credit Mark's Daily Apple)

Approximately 4 servings

  • 1 pound ground breakfast sausage or other ground meat
  • 3 turnips, peeled and grated (a food processor works well for this)
  • 4 eggs, beaten
  • 3 scallions, chopped

Instructions:

Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through.

Mix the sausage with the rest of the ingredients.

Spoon into a 8×8 baking pan.

When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.

Lunch

Chicken Stir Fry over greens… (credit Everyday Paleo)

1 package already cooked chicken from Trader Joe’s or 3 -4 cooked and diced chicken breasts

1/2 package of sliced mushrooms

1 head of organic broccoli chopped

2 organic carrots sliced

2-3 green onions (i used 1 giant one from the farmers market…)

1/2 a bag of frozen onions and bell peppers from Trader Joe’s

1 jar of marinated artichoke hearts

1/4 -1/2 cup organic free range chicken broth

grape seed oil

crushed garlic, black pepper, sea salt, and dried basil to taste

2 bunches of greens to your liking (chard or kale is good…)

Chop up your greens and either steam or saute until tender, set aside.  In a large skillet, pour enough grapeseed oil in to cover the bottom and heat over medium.  Add frozen onions and bells until thawed and add broccoli and carrots.  Cook broccoli and carrots until crisply tender and then add remaining veggies, artichoke hearts and chicken.  Stir together until warm, add seasoning and chicken broth, stir and simmer for just a couple of minutes.  Serve over a bed of greens.  Make a double batch and pack in Tupperware for next day’s lunch!

Dinner

Stuffed Zucchini (credit Everyday Paleo)

3-4 large zucchinis

2 pounds ground bison or other ground meat

1 red onion, diced

1 eggplant, peeled and diced

8.5 oz sun dried tomatoes packed in olive oil, finely chopped

1 cup fresh basil, diced

2 tablespoons fresh rosemary, finely diced

4 garlic cloves, minced

1 tablespoon dried oregano,

A splash of balsamic vinegar

Sea salt and black pepper to taste

Preheat your oven to 375. Cut a thin slice of the top of the zucchinis and scoop out the inside of the squash leaving the shell.  Drizzle the insides of the squash with olive oil and bake for 20 minutes.  While the squash shells are in the oven, start browning your ground meat, when the meat is almost brown, add the onions, eggplant, and diced excess zucchini, and cook until the eggplant is soft.  Add the remaining ingredients and cook for another 5-10 minutes.  Pull the shells out of the oven and stuff them all as full as possible with the meat mixture.  Put the stuffed zucchinis back into the oven and bake for another 30-40 minutes.

Boot Camp Workouts and The Right Food to Help You Burn Fat /  by Stephen Cooper

This morning we did a challenging bodyweight boot camp workout designed to burn fat, and adding these foods will not only fuel your body for training, but they will also help you to burn fat.

Breakfast

Pumpkin Pancakes, credit-Fast Paleo.com

Ingredients

  • 1/2 C Canned Pumpkin
  • 2 Eggs
  • 1 Tbsp Honey
  • 1/4 C Coconut Oil- Melted
  • 1/4 C Coconut Milk
  • 1/4 C Coconut Flour
  • 1 tsp Cinnamon
  • 1 tsp Baking Powder

Cooking Steps

Preheat griddle or pan to 350. In separate bowls, mix wet and dry ingredient.
Combine wet into dry. Spoon mixture onto griddle and cook 2-4 minutes per side.
Enjoy as is, smeared with more coconut oil, or topped with pure maple syrup and pecans. Mmmm!

Lunch

BLT Salad

Ingredients

  • 6 Slices Bacon
  • 1 head Romaine Lettuce
  • Tomatoes
  • 2 Tbs Dijon Mustard
  • 2 Tbs Honey
  • 2 Tbs Olive Oil

Cooking Steps

Mix mustard, honey and oil to make dressing.

Fry bacon then chop. Slice tomato. Chop lettuce. Toss with dressing. Quick, easy and DELISH!


Dinner

Mexican Stuffed Bell Peppers, credit-Fast Paleo.com

Ingredients

  • 1lb Lean Ground Beef (grass fed ideal)
  • 1 Chopped Onion
  • 1 Can tomatoes with green chillies
  • 1 hand full chopped Cilantro
  • 1/2 can Black Olives sliced
  • 4 Yellow Bell Peppers
  • 1 tub fresh salsa
  • 3 Avocados
  • 6oz can of tomato paste (optional)

Cooking Steps

Preheat Oven to 350. Brown beef with 2 Tablespoons Chilli Powder, 1/2 Tablespoon Garlic Salt, 1 Tablespoon Cumin, 1/2 Tablespoon Red pepper, 1 Tablespoon Paprika, 1 Tablespoon Onion Powder, and 1 Teaspoon Oregano.

While it is browning, chop the white onion and cilantro. Add onion and cilantro to the beef and saute another 5 minutes. Half and seed the bell peppers. Take one half bell pepper, finely dice it. Add diced bell pepper, canned tomatoes, 6oz can of tomato paste (if you like ‘em creamy), and olives to the meat mixture.

Spray a glass pan with olive oil and place bell peppers open side up. Push the meat mixture to one side for the pan and tilt it so that any access liquid drains to the other side. Spoon out any excess liquid. fill each pepper with the meat mixture. Bake for 30 minutes.

While they are baking, mash up the avocados and 1 Teaspoon Garlic Powder. When they are done scoop some guacamole on top and use salsa as desired.

 

What Works for Fat Loss (3 New Boot Camp Recipes) /  by Stephen Cooper

Three new recipes to keep you on track for losing fat at Boot Camp Pasadena. 

Breakfast

Bacon & Avocado "Sandwiches" (credit, FitBomb.com)

Ingredients

  • 4 strips of thick-cut, nitrate-free bacon
  • 1 medium-sized Haas avocado
  • 1 lime
  • Kosher salt to taste

Cook and drain bacon.

Mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky 'n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt. 

Lunch

In n Out protein Burger (No cheese though)

Enjoy this treat!  I'm not suggesting this be an everyday thing.

Dinner

Liver and onions (credit,Paleo Diet Lifestyle)

This recipe serves 4 people.

Ingredients

  • 4 large slices pork or beef liver;
  • 5 large onions, sliced;
  • 6 tbsp butter or lard;
  • Salt and pepper to taste;

Preparation

  1. Heat a large skillet over medium-low heat and add 5 tbsp of the butter and the sliced onions. Cook slowly, stirring often, for about 20 to 25 minutes, until the onions are really soft and caramelized.
  2. Near the end of the cooking process of the onions, heat another pan over a medium-high heat and cook the liver with the rest of the cooking fat, about 3 minutes on each side.
  3. Serve the liver topped with the delicious and creamy cooked onions. This is also delicious served with a little bit of homemade salsa on the side.

Midway Through This Boot Camp Session /  by Stephen Cooper

Today's recipes...

Breakfast

Cinnamon Power Smoothie (via Paleo Digest)

Ingredients

  • 3 Large Eggs
  • 1/2 Cup Almond Milk
  • 1 Pear, Chopped
  • 3 TBSP (1/2 Medium) Avocado
  • 2 tsp Cinnamon
  • 1/4 Cup Ice

Lunch

Pico de Gallo Chicken Soup (via Paleo Digest)

Ingredients

  • Chicken
  • Chicken Stock
  • Tomato
  • Onion
  • Cilantro
  • Chili peppers / Jalapenos
  • Lime
  • Garlic (optional)
  • Avocado

Dinner

Chilli Egg Bake (via Paleo Digest)

A New Week Begins /  by Stephen Cooper

Maybe you got off track this weekend.  Today is the day to get right back in to action.

Today's recipes...

Breakfast

Zucchini Pancakes (credit: Paleo Breakfast) 

Ingredients:

- 1 medium size zucchini

- 1 medium size green onion

- 1 large egg

- Salt to taste

- Pepper to taste

- 2 1/2 tablespoons olive oil for frying

Prepare:

- Grate zucchini into a small bowl.

- Finely chop 1 green onion and mix with the zucchini.

- Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.

-Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten. Flip and while second side is browning.

 

Lunch

Lettuce Wrap, via PaleoOz.com

 

Dinner

Paleo Chicken Fajitas, via Paleo Diet Lifestyle.com

Fajitas are a classic in Tex-Mex cuisine and are adored universally by kids and adults alike. The classic fajita calls for skirt steak and is served with a choice of toppings over corn or flower tortilla, but this paleo take on the classic fajita meal is just as delicious without the tortilla. Today, fajitas are also commonly prepared with pork, chicken or shrimp and the usual vegetables include bell peppers and onions. Enjoy making a big batch and pleasing the whole family with this classic do it yourself dinner. This recipe serves about 5 people, but be sure to make more for leftovers.

Ingredients

  • 3 lbs chicken breast, cut in thin strips;
  • 3 bell peppers;
  • 3 onions, sliced;
  • 2 tbsp oregano, chili powder, cumin and coriander;
  • 6 chopped garlic cloves;
  • Juice of 5 lemons;
  • 4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here);
  • Butter lettuce to serve;
  • You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde;

Preparation

  1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well;
  2. If preparing ahead of time, let marinate in the refrigerator for about 4 hours.
  3. When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.
  4. Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

Day Three /  by Stephen Cooper

So by now you've reached day two or three depending on how often you train with us.

 

  • My hope is that you've taken my advice and recorded your "before" measurements and taken your "before" pictures.  (These are for you to keep.)

 

I'm often asked why I don't take and record these measurements.  I used to do it a lot when I first got in to training some 14 years ago.  My view on this is that I want you to be in control.  I want you to be the one who creates the habits, and not rely on me to track your numbers.

Part of your boot camp experience is to learn and to create these habits for yourself.  Our time together is short, but hopefully you'll come away with habits that will serve you for a lifetime.

It's also my part in helping you simplify things.  Keeping simple notes anywhere you record your thoughts is the way to go.  Don't overcomplicate things.  Focus on the bascis.

 

  • Have you bought or read the Paleo Solution by Robb Wolf?  This is my suggested book for this camp, and should help immensely with your health and fat loss goals.
  • Have you purchased the grid to roll out those kinks and sore muscles?

 

Your success depends on you following through on these things.  I can only suggest, but you've got to take action.

On to today's recipes...

Breakfast

Almond butter pancakes (Mark's Daily Apple)

Snack

2-3 hard boiled eggs

Lunch

Chicken Club Wrap (Mark's Daily Apple)

Ingredients: 
3 large lettuce leaves
1 cup cooked chicken (leftovers is best here!), chopped into bite-size pieces
½ cup sliced red pepper
1 plum tomato, sliced
½ avocado
1 tbsp mayonnaise
If you have it on hand, feel free to add in some bacon

Method: 
Wash and pat dry the large lettuce leaves. In the center of each leaf, pile all of the ingredients. Top with a dab of mayonnaise, wrap up and enjoy!

Dinner

Easy Chicken Enchilada (Mark's Daily Apple)

Ingredients: 
2-3 cups of cooked chicken breast, steak or turkey
1 ½ cups cheddar cheese
¼ cup of cream or half & half
1 scallion
3 egg whites

Enchilada Sauce: 
1 8oz can tomato sauce
2 cups water
2 tbsp olive oil
2 tbsp butter
1 tsp cornstarch
½ tsp cumin
½ tsp unsweetened cocoa powder
½ tsp garlic powder
2 tbsp chili powder

First prepare enchilada sauce. In a medium skillet, warm butter and oil. Add all dry ingredients, whisk in two cups of water and tomato sauce. Stir continually until sauce thickens. Adjust spices accordingly and set aside. In a second skillet, heat chicken in a quarter cup of enchilada sauce. Bring to simmer. In a mixing bowl, add eggs and half and half and beat until well blended. Heat up small skillet, spray with non-stick spray and add just enough egg mixture to coat pan. Allow to cook through, about 1-2 minutes. Repeat till all mixture is gone (you should get about 6 crepes). Inside a baking dish, place one of the egg crepes and coat with a small amount of sauce. Add chicken, a small amount of cheese and roll. When all are rolled top with remaining sauce. Sprinkle chopped scallions and cheese on top and bake at 350 for 10-15 min or until cheese melted and bubbly.