Here is a great tip from one of our boot campers...
"When I was in college i spent some time in Berlin. Went to law school in DC -- Here's a tip for the cold to pass on. Put on your jacket, gloves, hat, scarf at least 5-10 minutes before you leave. You'll begin to sweat and feel uncomfortable so much so that it will feel really good to step outside into the nice cold air.
Of course. By contrast, if you wait to put on your coat until you're walking out the door, then you really never get warm. "
My chickens love their activity time.
I designed the boot camp from the way I like to train myself.
During the week I commit to training three times, maybe four. On the weekends I like to do a long hike, stair walk, or a different activity. Saturdays are a nice day to do something active with the family, or get a massage. Sundays are usually a day for recovery and I don't train at all.
Stay committed during the week and don't let things get in your way.
If you missed a boot camp class during the week, make sure to make it up on the weekend...you don't want to lose any progress you've made.
Being fit and lean is a never ending process of hanging in there and doing the small, sometimes tough stuff each day.
Calendar
Reminder that we will have classes on the day after Thanksgiving. I'll be in town, so I'm here to help you burn off that stuffing and pumpkin pie.
Hi guys,
Just wanted to confirm that we will have regular classes on Monday, November 11th, Veterans Day.
Sunnier boot camp mornings
If you splurged over the weekend, it's time to get back on track. A good morning ritual is to drink a greens or vegetable drink. I go for convenience, and the one I use you can get from Whole Foods, or online at Amazon. Garden of Life Super Foods
Today's Boot Camp Workout
Equipment needed: Kettlebell or dumbbell, timer
Warm up ( 1 min )
1. 4 point prone shoulder thread through
2. Easy jumping jacks
3. High knee skips (in place or moving)
4. Inchworm walk out
5. Reverse lunge
Work ( 1min 30 sec )
6. Alternate, 12x push ups with 8x renegade KB row, Advanced= elevated push up
7. Squat hold shoulder press 15x with 8x standing KB row
8. KB front squat 20x with 20 sec. plank hold
9. KB deadlift 10x with 5, 10 second sprints
10. Split jumps 8x with 12x push ups
11. Pull up max with 12x squat jumps
12. 10x push ups with 10x reverse lunge
Switch to 30 sec each exercise, rest as little as possible between sets, complete 3 full sets
13. Jumping jacks
14. KB swings
15. Bird dog push ups
-------------------------------------
Still 30 sec
16. Side shuffle
17. Plank hold 30 sec
18. KB pullover
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19. KB swings
20. RKC plank
21. Bicycle crunch
Rest and stretch as necessary
Calendar of Events
New Camp begins Nov 1.
Know that I am here for your success.
The more specific you can be with your goal, the better I can help.
One of the best ways that I've found that can really make a difference is if you email me pictures of your meals. It's quite simple. Snap a pic of your food, let me know what it is, or snap a pic of the food/meal label. (Make sure that I can read the serving size and the label with protein, carbs, and fats.
Both of us will quickly see if you are on track, or if you may need some modifications.
Once a day email me how many hours you slept, and if you did any outside exercise (other than boot camp). If you need suggestions for workouts on your off days, please let me know.
I can only let you know that I am here and available for you, but only you can follow through. Do it if you want results.
P.S. Note, if you aren't an active boot camp client, but would like to have this type of coaching and support available to you, let me know and we can arrange something.
"I Have Lost 28-29 Pounds! Woo hoo! Since July 13 When I Started Boot Camp."
This client testimonial (from this morning) comes from a very hard working and determined client...and yes it's true.
Commitment to eating well, training hard, yet smart, and getting sufficient sleep and recovery works. Shortcuts, pills, fads, and procrastinating don't.
If you'd like to join our group who are committed to creating these type of life long habits and results, then your chance begins tonight.
Our new Tuesday and Thursday group begins tonight and has 10 classes. The price is $157.
Tues and Thur class meets @ 6pm - 6:45pm
The Monday, Wednesday, Friday classes begin tomorrow and there are 13 classes in October. The price is $177.
MWF classes meet either @ 5:45am-6:30am, or in the evening @6pm-6:45pm
Decide, and do something for your better health today.
One of our awesome boot camp clients Zendi, is organizing and leading a running group in order to prepare the the 5k or 10K Christmas run which is held December 7 in Santa Monica.
Training runs will meet MWF after boot camp 6:45 pm, and will begin September 23.
Details about the run and registration information can be found at http://christmasrun.com/
Email me if you have any questions.
I've been thinking of a way to reward those who show up and make it to camp.
Many things come up as a reason to miss a class, I understand...but quite often clients miss because of less important reasons.
For those who do make it, I'm going to start sending out a little special note (via email, hopefully by noon) whereby I'll include a recipe, a workout tip, maybe a discount on something, and some of my more personal thoughts on exercise and the fitness industry. I really want to reward those who wake up, get out of bed, set their clothes aside, and block out the time to make it to class.
For those who miss a class, no hard feelings.
Hi Coop,
The Paleo challenge was great for me personally overall. It was difficult at times, but isn't life? I think there were two main cravings I had: salami and soy-marinated meats. I managed to stay away from salami but the meats I just had to have. Honestly it wasn't even as good as I remembered so it was kind of a pain because I felt like the cheat wasn't even worth it at times. Other than that, baked goods didn't bother me too much. I think sometimes my problem is not being able to just eat one bite of a cake. But if I don't even eat it to begin with - no problems there.
One major challenge for me was how people responded to me not being able to try something they were eating, or what they wanted to eat. That was probably the most frustrating part. I hate cooking rice for my boyfriend and not even taking a bite. I also hated it when he would order my favorite pasta while I chomped on salad right next to it. I eventually figured out that if I just made yummy foods, he would eat it without knowing what it is. Now he wants coconut flour pancakes every weekend. I also hated my coworker that would say "JUST EAT IT" when I told her I didn't want to try what she made. My friends were annoyed at how boring some of the restaurants I picked out and they just decided to not eat out with me at all. But eventually with that frustration, it actually made me stick to the diet even more. Instead of eating out, I'd offer to make them dinner. Plus I felt and looked great..and I know I didn't get there by eating french fries all day. I did lean on a few people that loved health and fitness as much as I do and they both really supported me through encouragement. I will try to keep up the diet with a couple of modifications and cheat day once a week after this challenge. As far as others are concerned, I think I will just blame it on allergies instead of explaining why I'm being healthy.
Diet and exercise was easy to track and I did really well overall. I managed to only miss 1 day of any exercise because I was sick. Since I have puppies, even on the non-gym days I would at least walk them for 45 minutes. The hardest part was sleep. I did really for the first 4 weeks and was consistently 15-30 minutes late for work. After that I started going back to 6-7 hours just to get to work on time and I could tell I wanted to work out less because I was still tired. The last week was the worst, hardly any sleep and I'm cranky and tired all the time. Sleep is important and for someone like me that always have things going on in the evening or weekends, I need to make a solid effort to get to bed since I have to be up so early.
Overall I lost about 6 pounds. Number-wise it isn't very much and I would be lying to say that it isn't frustrating...but I'm trying really hard to not focus on it because I look and feel great. I just know that someone with more weight to lose will probably smoke me in that area. My goal was to have a 2 pack, and right now it is looking pretty good (with proper lighting). I know what my problem areas are and will continue to work on it through continuing my own version of the challenge. I did not take measurements but I know for sure my clothes are fitting better.
This challenge was an amazing experience and I can't wait to incorporate it with the rest of my life. I believe in that this is what works for me. I can eat healthy things, ingredients I can pronounce and I don't have to worry too much about calories counting and portion control. If I'm hungry I just snack away on natural foods. I even picked up a couple books on Paleo. Mainly to understand it more but also to have a better response when people ask, "why can't you have beans?"
Thank you for this wonderful experience...and I'll be up for it the next time around, too!
Ellen Sue
Heads up, no classes on Monday September 2. New, September camp begins Tues and Wednesday.
Just a quick reminder to let you know that our next boot camp class starts on July 1 for the Monday, Wednesday, Friday classes and July 2 for the Tu Thur classes.
Prices are $187 for all 14 classes in July, or $127 for 8 classes.
Times are 5:45a - 6:30a MWF, 6-6:45p MWF evenings, and 6-6:45 Tu and Thur evenings.
A client asked more about the Lift app and how I use it...so here is a quick response.
What I like to do is "move" the habits in an order that makes sense to me.
My Lift App ListThe nice thing is that you can easily see which have been done, and which need completeing.
As Seth Godin says about habits,
"Habits are great when they help us get what we want. Bad habits, on the other hand, are bad because the shortcut that satisfies us in the moment gets in the way of our long term goals."
Here's a link to an audio interview with Lift Co-founder Tony Stubblebine.
I recently received this text from a client. "How do you think I can transform my body in 4 weeks?"
Transform, I'm not so sure...but I will give you my best suggestions to make the biggest improvement that you possibly can in 4 weeks.
I may add some more tips if they come to me.
How about you? Do you have any tips to add?
Updated:
9. Drink plenty of water.
This week I’ve partnered with the habit-building app Lift, which is available as an iPhone app and also on the Internet (if you join the Boot Camp Pasadena Group), to help you get started and maintain healthy habits.
I've been using this app for quite awhile and it is definitely one of my favorites on the iPhone.
Keeping track makes it much easier to stick to your goals.
I’ve created a special Boot Camp Pasadena group of habits on the Lift app for those looking for my top habit suggestions.
I hope that you join me on Lift, as it’s a great way for building a healthy lifestyle.
Let me know how it goes, and if you have any questions.
See you there.
*Update
Here are the 7 habits that I have added so far.
Sleep at Least 7-8 Hours Each Night
Boot Camp or Other Exercise
No Added Sugar
No Wheat
Paleo/Foodist Diet 90% of The Time
Rest, Stretch, Recovery
Measure Weight, Body Fat, and Total Inches 1x a Week
See Boot Camp Can Even Be FunUnlike regular gyms that could care less and would actually probably prefer that you don't show up, I do want you to make it to each and every class. For this upcoming boot camp, I'm giving you even more incentive to show up and make every class...$$.
Details on these discounts are available to my email subscribers only. To subscribe, click here.
As a reminder, the classes meet:
Monday, Wednesday, and Friday from 5:45 am - 6:30 am, or 6 pm - 6:45
or
Tuesday and Thursday only in the evening from 6 pm - 6:45 pm.
If you need to you can mix and match the days and times.
Cost for the June Camp: $165 for 3x a week (12 classes)
$120 for 2x a week (8 classes)
See if that seems like a deal to you, and if it will work with your schedule. If so, drop me an email so I can save you a spot.
No boot camp classes on Monday May 27th.
Enjoy your day off with your family and friends.
Yesterday I spent some of my day watching the live awards broadcast of The Worlds 50 Best Restaurants. I find it fascinating and very inspiring to see how the best of the best do what they do.
Their passion for perfecting and refining their food and service is something that I can never get enough of.
So how does this relate to my training, and your fat loss? Well, my passion is helping you reach your goals. I'm not successful unless I get you to your goal.
I'm constantly reading and learning what works and what is pure garbage. Ideas from the past, plus new studies blend together to provide you with an excellent blueprint on how to lose fat...but, you've got to get in to action.
We put off taking care of ourselves till it is too late. We gain another 10 pounds which makes us even more depressed and unlikely to get on track. Don't do this to yourself. Take action today.
I'd love to help if I can.
My current options are my boot camp classes, which begin May 1, and May 2, plus I offer online coaching via email. If you'd like more information, have questions, or would like to sign up for either program please email me, stephen@bootcamppasadena.com
Be the best you can be. For yourself, and your family.
Spinach Protein Shake
One of my favorite early morning get up and go shakes.
Simple Spinach Protein Shake
Ingredients:
Prepare
Simply place everything in the blender and blend to desired consistency.
Chocolate Chili (Recipe from Well Fed)
Ingredients:
Prepare
I ate this last night, really yummy.