Do You "Map" Out Your Day? /  by Stephen Cooper

You know how good it feels when you get so much done and your day seems to go right as planned.

I wonder how well we plan our days for this type of success.

When it comes to staying on track to lose fat, there must be a daily plan or "map".  Certain steps must be completed each day to bring you closer to your goal.

Here are my suggestions to creating this "map"...

Keep it simple.  The faster and easier you can create this plan the better.  Don't stress about setting up the perfect system, just get it on paper.

Create you day so that you plan your meals and your exercise times.  Put these in your schedule as appointments, and keep your word that you will make these appointments.

Get to bed on time.  Plan your day so that you have time to wrap up any business be it at work, or online.  Plan so that you can slow down in the evening and get away from the distractions (work, Facebook, etc.) of your day.

These things are simple yet not easy...but definitely need to be part of your daily routine if you want a long and healthy life.

Looking Into The Paleo Diet /  by Stephen Cooper

A client asks...

Hi Stephen, 

I hope you are well.  I was curious if you were going to do another Paleo Challenge?  After over a year of 'healthy' eating and intermittent/steady workout, I have yet to lose weight.  I've never had to 'diet' before, so I did weight watchers for the last 3 months and still no results.  In any case, looking into Paleo and thought of you.

Would love to hear your thoughts and would love the challenge. 

Thanks so much

D.M.

My response...

I am doing well thanks for asking. 

No plans for a challenge right now. 

I like the Paleo style of eating as it makes sense (eating as close to natural and whole foods) plus my immunity has never been better.

Some of the Paleo sites I like are,

http://everydaypaleo.com/

http://robbwolf.com/  (If you have specific questions, or would like to arrange a consultation with Amy who is my registered dietitian and also work with Robb, contact her here.) 

If you can make it for 3 weeks eating strictly Paleo, you will see excellent results, plus you'll get over the "hump". There may be cravings and headaches for a while, but they will pass, and you should lose weight and feel better. 

Other than Paleo two other options that I believe are effective are Tim Ferris' 4 Hour Body, which is sensible...and intermittent fasting such as Eat Stop Eat. 

Knowing what type of workouts you had been doing, and if you were getting sufficient sleep each night would also help me with suggestions.

Best,

Coop

Updated response...

Discipline when it comes to eating and training is one of the most important keys to the fat loss game. 

In my case I love to train hard.  I look forward to and "crave" the challenge.  Like today...I know that I'm going to train jiu jitsu at noon...and I can't wait.  It's tough and draining...but I so look forward to challenging myself.
Also with the eating...I often tell clients that I could really care less about eating.  Don't get me wrong I love and appreciate great food and the care it takes to prepare...but most of the time, I'd rather just eat quick to get some "fuel" and get on with things.
There must be something in our DNA which "pushes" some people to train as hard as possible, and have this attitude towards eating.

 

 

I Appreciate Your Focus and Hard Work /  by Stephen Cooper

To those of you who made it to this mornings' workout, I appreciate your focus and hard work.  I don't say it often enough but when I know that you've gotten up out of bed and made it to our training, it makes me happy.

I'm constantly watching you, and to see you giving it your all, struggling through the exercises...pushing through the discomfort, pumps me up.

You are on the right path.

Consistency and hard work will pay off.  Keep it up!

*****

Calendar

April - May Camps

April 25 - May 21 Monday, Wednesday, Friday Camp

April 24 - May 17   Tuesday/Thursday Camp

Getting a Handle on Distractions /  by Stephen Cooper

From out trip to San Diego this weekend.

So much of your success with losing fat has little to do with exercising.

I believe more and more today that distractions are filling our time and pulling us away from what is really important.

Stop today and have a good look at where you are spending your time.  Is it being spent cooking your own healthy meals?  Are you getting in at least 20 minutes of exercise today?

What type of life it is when you are stressed out, sick, and miserable?

Make time for you.

Questions: Struggling with Food? /  by Stephen Cooper

Client question:

"Hi Stephen, 

My goals are to lose weight and be more fit.

I think my bigger struggle is food outside of class, especially when I get stressed I tend to eat, and when I do eat the wrong things it is usually sugar. 

I have gotten better in some ways, but I still find myself eating too much of the wrong stuff. I think some of it might be knowing the better times to eat, and eating the right stuff before and after exercising. I usually eat the wrong stuff at night or right after work. 

Thanks," 

Boot Camp Client "K" 

 

My response: 

When it comes to food, there is no easy answer. 

Through my experience over the many many years I've been in this business, I can tell you that the best method or "rule" I know of is to eat as close to nature as possible. 

The farther we stray to packaged stuff, with man made ingredients, the worse our health and the more weight we gain.

As far as timing of meals...this too varies.

It used to be "religion" to suggest that clients eat every 3 hours for the "thermic effect", and so forth.  Yet, I've had many clients and friends lose weight by eating just one great big meal at night. 

(Did I add to your confusion?)   

I'd suggest that you eat according to your energy output, meaning lean towards eating a little more (even fruits) on days that you've trained. If you know that it's been a pretty sedentary day, then slow down the eating...maybe have more green tea or something. 

Hope that helps

New Spring Boot Camp Begins This Week /  by Stephen Cooper

Morning Boot Camp Class

Want to know the secret to losing 10 pounds in one week?  I’m writing about this because one of our newest boot campers just told me that in her first week at boot camp (only 3 classes) she lost 10 pounds.

“No way!” You say, “That can't happen to me!”

So how did she do it?

Well, getting these results comes from a proven formula...

And I'm certain that you can do it too.

Over the years I’ve experimented with many many strategies to help people tone and lose fat.  In my upcoming boot camp,  I want to share those strategies with you.

Have a Plan

Many people join my boot camp because they know that they should be working out, but they don't have the time to design a plan, nor are they sure of exactly what they should be doing. 

  • Your time is precious.  When you attend boot camp you can be guaranteed that I have put together the best plan for you to lose fat, tone, and get stronger.  
  • Each class is planned out as being one part of the entire fat loss puzzle.  (You and I will work together to figure out your particular puzzle.)
  • Not only will your plan include what to do in class, but I do my best to suggest workouts that you can do outside of class.  (My client who lost the 10 pounds, did 2 simple at-home workouts which took no more than 12 minutes each.)

Eat Sensibly

If you are anywhere near my age, you've seen hundreds of diets, and probably thousands of supplements...all promising to strip fat and provide miracles.

  • They don't work!
  • So what does work?  Eating the freshest most wholesome food possible.
  • My boot camps are designed to provide long tern results.  Lessons about diet and food that you learn here will provide results that last a lifetime, not just for the 4 weeks or so that you train with me. 

Get In To Action

You've got to take action.  

I recently took BJ Fogg's "Tiny Habits" program (free), where basically you create new habits by making just the smallest change possible.  Taking these small actions set you on the path to creating new and positive behaviors.

If you really want to lose the fat and improve your health, you've got to action.

If you'd like some help in creating new behaviors and taking action, I encourage you to join us this week as we begin new boot camp classes.  (Classes begin Tuesday, Mar 27, and Wednesday, Mar 28)

Let me help you and provide you with the workouts, meal ideas, accountability, and encouragement.

How to Get Started

1.  Decide how much time you can commit to training.  Will it be 3 days a week (45 minutes each class)?  Or does 2 days per week work better for you?  

2.  What times can you train?   

  • Before work 5:45am - 6:30am?   
  • After work   6:00pm - 6:45pm? 

3.  To secure your spot, you'll simply fill out the pre training forms here on my site, and once you've done that, I'll confirm with you via email.

 

That's it!  I've laid out a plan and some advice.  My hope is that you take action.

Do you have any questions?

What is your plan?

Update

Only a few spaces avail in the MWF Morning Class

Sharing /  by Stephen Cooper

This morning one of my clients asked when I began personal training.

I trained my first paying client in 1984.  

I just found these pictures of my first boot camp which was in 2003.  This was up at Don Benito School in Pasadena.

2003 First Boot Camper Group

 

2003 First Boot Camp ClassTraining is all about relationships...and I have a lot to be thankful for.  So many years, so many great clients.

Thanks.  I really appreciate you all.

What Do You Struggle With, When It Comes to Fat Loss? /  by Stephen Cooper

AM Boot Camp Session

I often ask my clients this question. "What Do You Struggle With, When It Comes to Fat Loss?"

Today I want to share the response from one of my clients, and my comments to her.

So, the things I struggle with in regards to losing weight are:
1) keeping my cravings in check
2) making exercise a priority and staying motivated 
3) keeping the weight OFF (I've probably lost the same 10 pounds 4-5 times!)

My comments... 

Regarding your 3 points... 

With cravings there are a couple of options.  One is to just have a little bit of the treat, say a tiny piece of dark chocolate...the other option is to save all of your "cheats" for one day.  Many fitness models use the second option and really go crazy on one day of the week (usually a weekend day).  You'll have to experiment to see what works best for you. 

Hopefully I'll keep the workouts different and therefore keep you motivated.  Changing up what you do, or the types of exercise keeps your mind challenged as well as your body guessing.  This will produce results in your body composition  

There is a sticking point or happy point where the body will stick at a certain weight.  It can be a challenge to break past this point.  I'm sure with the addition of you attending boot camp, your body will change.  It's just a matter of keeping on a sensible track with your eating, and challenging your body with movement  

Thanks for responding,

Stephen

How About You??  What Do You Struggle With, When It Comes to Fat Loss?

I'd love to hear from you.

 

Two Quick, Yet Important Tips For Your New Boot Camp /  by Stephen Cooper

I like to keep things as simple as possible.

Honestly the easier we keep the "should do's" when it comes to fat loss, the sooner you'll see results, and the happier both of us will be.

So, two fast tips for you.

1.  Get enough sleep tonight.  Lay out your gear for tomorrow and have everything ready to go.  If you are going to have a little coffee or tea before the class, get your supplies ready.

2.  Plan your eating for tomorrow.  Protein and vegetables should be your choice if you are really working for fast fat loss and changes in your body.  Plan on having a quick protein drink right after your workout, or plan on eating a few eggs and some vegetables for breakfast.

That's it.  Just do those 2 things and you'll be on the right path.

 

New Boot Camp Class Begins Tomorrow (or Tonight for Tue/Thur class) /  by Stephen Cooper

A new Boot Camp Pasadena session begins tomorrow, or tonight if you are taking Marie's class.

I realize that the economy is tough, so I've reduced the boot camp session price by $15 for the 12 class camp. The original price was $175, and will now be $160.

Twice a week will be $112.

I hope this helps those of you who have been putting off training because the price was a little out of your budget.

If you've never attended one of our camps and would like to register, please fill out the pre training forms.  Once you've submitted those I will contact you to confirm your spot.

If you have any questions, please contact me via email, stephen@bootcamppasadena.com, or call (626) 609-7399.

Talk to you soon.

Getting Back on Track After Super Bowl Sunday /  by Stephen Cooper

So I've heard from many of my clients that there was a food and drink overload this weekend.

This morning is the time to recommit and to get right back on track.  

Do you put your own exercise time into your schedule?  Book it just like you would any other important appointment.

If you aren't sure what to do today, why not try out this...

High Intensity Sprint Workout

(You can do this workout outside on a track, in the hills, or inside on your favorite cardio machine.)

Warm up 2-4 minutes

Next sprint for 20 seconds, then rest 10 seconds.  If you are on a treadmill (one of the few times I would use a treadmill) then sprint for 20 seconds, hold the hand rails, jump your feet off of the moving belt to the sides of the treadmill, rest the 10 seconds (don't adjust the speed), and then jump right back on for another 20 seconds.

Repeat this 20 seconds of work and 10 seconds of rest pattern 8 times then,

Cool down as necessary.

Why Do I Recommend Certain Supplements? /  by Stephen Cooper

Question from a client...   

"I'd be curious to hear your thoughts on why you recommend the supplements and products you mention in your posts, as well." Like coconut water... Good source of potassium?

In regards to the supplements that I recommend... 

When I was younger I basically tried or took about everything (as long as it was legal).  I was caught up in the marketing and was always looking for the next "miracle" to be stronger and leaner. 

What I've learned over the years is that real, wholesome food is the way to go.  I really try to stress this these days.  If people can't focus on just eating as close to natural, then it's always going to be an uphill battle.  Trying to add supplements or pills on top of a crappy diet is worthless. 

Having said that, I do take a few basic things. 

I usually use some type of protein powder supplement.  The two that I take are the Prograde product, and a simple whey powder from Whole Foods.  I suggest either one.  I know and trust the owner of Prograde so I like to promote his stuff.  I get a little bit of commission which is nice.  If it's easier just to pick some up from Whole Foods that's fine too. 

With my fish oil recommendation, having read quite a bit on the benefits I just take it as "insurance".  I know that I don't consume enough fish...so I take the supplement.

I drink the coconut water just becuase I like the taste of it, and also it reminds me of times that I spent in Brazil. 

Hope that helps.

Great Question from a Writer at Weight Watchers.com /  by Stephen Cooper

I just received this question from a writer at Weight Watchers.com,

"I'm currently working on an article about how to stay motivated (in this case, to stick with the program) once the initial excitement of weight loss has worn off...how our readers can stay psyched up to continue losing weight once their motivation starts to wane."

My response...

Yep, that's a tough one...trying to stay motivated.

I think that there are a few points that keep clients motivated.

 

One, there has to be a strong heart felt goal deep down inside as to why the person is working out.  So many distractions hit us and it's easy to lose motivation, but if one remembers why he/she started their weight loss journey, I believe that it's easier to stick to the often challenging path.

 

Two, I think it's helpful to have a workout program that changes frequently.  There are many ways to do this...changing the intensity and duration of the same workout, or changing to a completely different type of exercise.  Let's say that one month the client is just lifting weights.  Next month she may try yoga.  The body is looking for a challenge...and the body composition change comes from changing up one's routine.  The body gets bored just like we do.  It isn't challenged and therefore the fat loss slows...and at the same time the client gets bored and loses motivation.  Double whammy!

 

Three, it's important to have an accountability partner.  Simply have someone who will keep you on track, to encourage you, to "push" you gently, and to provide some tough love.  This can be a coach/trainer, family member, or a friend.  You may want to add a little $ into the equation...meaning you'll tell your friend that for each workout you complete you'll add a dollar to a kitty...for each workout missed, you have to cough up a dollar.

New Accountability Help /  by Stephen Cooper

One of the biggest reasons you come to boot camp is to be held accountable.

I want to increase the accountably with your eating, training, sleep and recovery.

There are many ways that we can do this.  Many are pretty complex programs where you need to log in and add details of what you ate, hours you slept, etc.. I've often found that clients start off OK with these type of programs, but it becomes a hassle to go through many hoops when it is often just easier to email me.

Instead...if you are really committed to changing your body faster, I will encourage you to do these few things. 

  1. Snap a before picture of yourself. (Usually a picture from the front, side, and back are best.)
  2. Take your before measurements.  Simply take a tape measure and measure those areas that are most important to you...such as hips, waist, thighs, arms.  (If you have any questions about how to take these, just let me know.)
  3. Take your beginning weight.  As you know I don't stress weighing yourself as it is a poor way of knowing how much lean muscle you have compared to fat, but we'll still want to have this number.
  4. Email all of this to me on or before the first day of camp.

Next... 

On training days snap a picture of each of the meals you eat. (You may want to do this more frequently, and that is fine with me.)  It's very simple these days.  Just snap a picture, and email it to me.  (Let me know if I can share the picture and recipe as this sharing will help everyone with food ideas.)

Also let me know how many hours you slept the night before, and if you made it to the boot camp session or if you did some type of training on your own.

Lastly let me know if you used your grid/foam roller for self massage, or if you actually got a massage.

We'll start with these.

This will demand some commitment on your part.  I am here to provide you all of the support you need.

New Boot Camp Class Begins Tomorrow (or Tonight for Tue/Thur class) /  by Stephen Cooper

I've been receiving a few questions as to the odd start day of this boot camp.

Because of New Years Day falling on a Monday this year we began the camp on a Wednesday, so we begin a new session on this Wednesday Feb 1.

If you are in the evening Tuesday and Thursday class with Marie, your new camp begins tonight on more of a regular schedule.

Hope that helps.

Each Monday is Your Chance to Start Off the Week Anew /  by Stephen Cooper

Stephen and wife this weekend.Your weekend may have been full of drinking and eating the "wrong" foods, so today (Monday) is a great day to get back on track.

Honestly splurging one day on the weekend is not going to hurt your fat loss progress...many experts even suggest that a "cheat day" helps with fat loss goals.

So I ask, "What will you do today to get back on track?"

Personally I am fasting today and have completed my workout.  How about you?

If you'd like a program where you just have to show up and follow our suggestions, my next boot camp begins Wednesday February 1.