The Navy knew well that most of the qualified and motivated candidates who started the SEAL training didn't finish. Most quit and they wanted to know when and why.

It turned out that the vast majority didn't quit when they were out braving the cold, wet or otherwise inhospitable conditions. They didn’t quit in the middle of the demanding and stressful exercises. Most quit over breakfast or lunch. They quit in anticipation of the difficult conditions to come. They self-eliminated, not because they didn't have the abilities to perform the tasks, but because they feared that the coming challenges would be too difficult and they would then fail (and fail in front of their classmates).

May Camp Openings and Details / April 24, 2014 by Stephen Cooper

2014 has been such a mild and comfortable year for training outdoors, and I'm sure that May is going to be beautiful too.

There are limited spaces for the Monday, Wednesday, Friday morning classes, while the Monday, Wednesday, Friday evening camp has spaces, and so does the Tuesday/Thursday evening camp.

To register, click on the links below or contact me.

To register for the MWF 5:45 AM - 6:30 AM Camp, click here.

To register for the MWF 6:00 PM - 6:45 PM Camp, click here.

or for the

Tuesday/Thursday 6:00 PM - 6:45 PM Camp,

* Update: Know that you can register mid way through the camp, just email me for details on how to register.

A client asks "What type of workouts should I do on my days off?" / March 23, 2014 by Stephen Cooper

Here's my response...

Let's assume that you'll attend 3 boot camp classes on MWF. You could do the long walks on any of those days. On 3 of the other days T,TH, Sat you could do the 20 min brisk cardio workout and then a short weight workout. Sunday I would rest completely and possibly get a massage or other relaxing time.

Tuesday you could simply do 50 kettlebell swings. If you don't have a KB, you can use a dumbbell. Get a weight that challenges you. Maybe you can only do 20 swings without a break...but get in the 50.

Thursday you could do Tabata Squat Thrusts. Grabbing 2 dumbbells, you'll keep them near your shoulders, squat down deep, stand, and press above your head. You'll watch the clock and do this 20 seconds of work, and 10 seconds of work. Do this 8x as fast (but as safe) as you can.

She also asks about taking measurements...

With weighing and taking measurements try to be as consistent as possible, meaning measure at the same time, same clothes, same areas.

Measure the places you most want to see improvements. Don't go overboard, just take about 3 or 4 places.

Feb 3 Camp Openings / January 31, 2014 by Stephen Cooper

New client openings for the following February 3 Boot Camp.

Monday, Feb 3 (MWF camps)
5:45 AM - 6:30 AM - 8 openings - $175 per person
6:00 PM - 6:45 PM - openings - $175 per person

Click here to secure your spot.

Tuesdsay, Feb 4 (Tu/Thur camp)
6:00 PM - 6:45 PM openings - $130

Click here to secure your spot.

Please email stephen@bootcamppasadena.com to secure your spot, or for more information.

Thanks,
Coop

P.S. Current clients, if you haven't already, please confirm if you will be continuing in this camp.

Is There A Fat-Loss Formula? / January 28, 2014 by Stephen Cooper

For each camp I often think I should have some type of "form letter" describing tips or what you should do to get the best results from boot camp...but then I realize that each client is different, and the same strategy doesn't work for everyone.

In coaching you during camp my main hope is to help you learn the habits which I feel are most helpful in changing your body composition and health...for the long term. I could have you do some pretty drastic things, and the results might come quickly...but they could also fade just as fast if you quit. I prefer laying out methods which will hopefully impact your health not only today, but for your lifetime.

So focus on these three areas.

Sleep and recovery
Training
Eating as close to natural as possible

You'll need to be consistent in all of these areas to see the best results.

I have clients email me so that I can hold them accountable and help them with suggestions.

Here is an example of a client's day...

Meals for Monday, January 27th.
=========================

slept = 7.5 hours
breakfast = homemade Paleo egg salad.
exercise = boot camp and 30 min on stair climber & 15 min slow jog on treadmill.
lunch = baked chicken and saute cabbage in liquid Aminos & olive oil
snack = strawberries w/almond milk
dinner = beef short ribs, cauliflower mash & roasted Brussels sprouts
water = 64 oz.
=========================

These daily choices add up. Either in a positive direction, or negative.

Be strategic about your day and your life. Your body and your health will thank you.

Calendar

Feb 3 New Camp Begins

The First Workout of 2014 / January 3, 2014 by Stephen Cooper

Happy New Year from Me and the Family, Sequoia Park.

Accountability...

Know that I am here for you. As an active boot camper you can always email me: a snapshot of your meal, the # of glasses of water you drank, the # of hours you slept, and any exercise you do outside of boot camp. Some clients email me at each meal, while others email me once a day. I encourage you to take advantage of this.

Social Media Distractions...

In the past I've posted on Facebook, and via the email newsletter, but clients often miss important dates and announcements. From now on I will post all notices and messages here on the blog, so look here first.

As far as contacting me...please contact me via email. I won't always be on social media, and you can usually get a pretty fast response from me if you email me.

Are you catching the theme? Yep, I'm really feeling distracted by social media. I feel that my main focus is to help you achieve your goals while you train with me, and I hope to do that via the blog for general news, and email or in person, for more personal communication.

Start Your Healthy Eating Off With These Delicious Eats from Nom Nom Paleo...

10 Healthy Ideas to Get You On Track For The First Week of January

8 Exercise You Can Do At Work...

Keep active with these these 8 exercises you can do while at work. (Two of them you may not want to do unless you have a towel or mat for your floor.)

"You are never really playing an opponent. You are playing yourself, to your own highest standards, and when you reach your limits, that is real joy." -- Arthur Ashe

How To Burn More Fat From Your Morning Boot Camp Workout / January 2, 2014 by Stephen Cooper

For some of you just waking up and making it to the early morning boot camp class is a great start, but wouldn't you like to know how you could optimize your fat burning?

As your coach and trainer I only have a short time to be with you in person, so my hope today is to give you some tips and strategies that you can use on your own to make your morning workout even more effective.

Tip #1: Get to bed early the evening before your workout

A good nights sleep helps your metabolism, gives you energy to train hard, and you'll have less carb and sugar cravings in the afternoon. You don't want to show up groggy to camp, and then be starving in the late afternoon.

Tip #2: Train on an empty stomach

You could also have a simple protein shake 25-30 grams or so. Experiment, and journal your meals to see what works best for you. You'll want something that gives you energy, but doesn't weigh you down.

Tip #3: Get to class a little early and roll

You know that we do a warm up before our workouts, but using a foam roller and a tennis ball are an excellent way to get a deep tissue "massage" before we begin.

Last Classes for 2013 / December 17, 2013 by Stephen Cooper

Schedule for the last days of 2013.

Regular classes on Monday December 23, and Tuesday evening the 24th

No classes on

Wednesday the 25th

Thursday the 26

Friday the 27th

Regular classes on Monday December 30, and Tuesday evening the 31

No classes on Wednesday Jan 1, Thursday Jan 2

New Camp Begins on Friday January 3

Make the Commitment to You / December 13, 2013 by Stephen Cooper

Our recent trip to Balboa Park in San Diego

Here's something I recently wrote to a client who found herself missing classes due to work and "life".

My hope is that you can arrange your work time and recovery time so that it compliments your training. I know that it's easier said than done, but I can't stress enough on how important it is.

You've got to put YOU as a priority. Sadly I've seen too many clients who get "chewed up" by the "system", and their health and life suffers. Please take care of yourself.

Plan your meals. Know that you've got to bring your meals, or know where you can eat a healthy meal.

Sleep. Create a habit whereby you can get good quality sleep, and sufficient hours. You may want to use some method of tracking your sleep. Be it something like a FitBit, iPhone App, or the "Lift" app.. Another way to create a habit is the free, "Tiny Habits" by Stanford professor, BJ Fogg. Find something that works for you...but make it a habit.

Make the commitment to yourself.

Cold Weather Tip / December 9, 2013 by Stephen Cooper

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. "

Be Active on The Weekends / November 16, 2013 by Stephen Cooper

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.

Regular Classes on Veterans Day / November 10, 2013 by Stephen Cooper

Hi guys,

Just wanted to confirm that we will have regular classes on Monday, November 11th, Veterans Day.

Cooler Boot Camp Mornings / October 28, 2013 by Stephen Cooper

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

-------------------------------------

19. KB swings

20. RKC plank

21. Bicycle crunch

Rest and stretch as necessary

Calendar of Events

New Camp begins Nov 1.

Personalized Support For Active Boot Campers / October 3, 2013 by Stephen Cooper

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.

New October Camp Begins Tonight / October 1, 2013 by Stephen Cooper

"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.

Boot Camp Pasadena

Outdoor Fitness Classes in Altadena

Links for the Week of May 30 / May 29, 2014 by Stephen Cooper

Make Up Workout for Missed Class / May 28, 2014 by Stephen Cooper

No Class on Memorial Day, But I Do Have a Workout for You / May 25, 2014 by Stephen Cooper

Links for the week of May 23 / May 23, 2014 by Stephen Cooper

Links for the Week of May 16 / May 16, 2014 by Stephen Cooper

Links for the Week of May 9 / May 7, 2014 by Stephen Cooper