Sunny November Mornings /  by Stephen Cooper

Note:  Please use your time wisely.  If you are training with me, you only have 2 or 3, forty- five minute classes.  As you are driving to class, begin to clear your mind away from work/home problems, and shift it towards giving the workout your 100%.  Get off your phone, this time is for you.  (Of course I understand that the phone can be necessary for emergencies, but if you know it's going to distract you from your training, wait till after class.  

Life is short.  Your effort in taking care of yourself is important.  Don't cheat yourself.

Today's Workout

Equipment Needed: Kettlebell

Warm up (65 sec.)

  1. Sit in deep squat
  2. Standing glute squeeze
  3. Towel hamstring stretch
  4. Standing crucifix, thumbs up, chest high
  5. Chin tuck, hold 3 sec, repeat

Work (65 sec)

  1. KB swings
  2. Clapping push ups
  3. Big mountain climbers
  4. Plank saw
  5. Thai KB to knees
  6. Plie squat
  7. Hold squat with wood chops
  8. Frog hops on mat
  9. Hold out KB and "steer" 
  10. Diamond push ups
  11. KB sumo high pull
  12. Shoots
  13. Hold KB and jog in place
  14. Plank walks
  15. Frozen "v" sit
  16. 1 leg pistol with KB

 

Calendar

November 8, Group Hike to Inspiration Point 7:30 AM.  RSVP with me and contact me about details.

No Classes on Thanksgiving Day (27th) nor the day after, Friday the 28th

November Boot Camps Begin /  by Stephen Cooper

Inspiration Point

Inspiration Point

Distractions...

I've found that I get distracted very easily when it comes to the internet.  MInutes, sometimes hours can be spent browsing from one fitness article to the next.  You know the titles, "8 steps to better abs", "shrink your waist size with these 7 quick tips"...and so on.

My advice to you, and one I try to follow is to get out there and do the work.  Put in the time training, and preparing healthy meals, rather than just reading about it.

Note down below, I'm planning a group hike for this Saturday.  We'll leave from the top of Lake Ave, and hike up to Inspiration Point.  I hope that you can join us.

Today's Workout:

Equipment Needed: None, bodyweight only

Warm up (65 sec.)

  1. Squat, hamstrings to calves
  2. Cross arm, lean back, twist crunch
  3. Alternating Supermans
  4. Plank hold, 5 sec to tiger push up 5 sec, alternate
  5. BJJ umpa

Work (65 sec)

  1. Lunge to front, lunge to rear with same leg
  2. Mountain climber
  3. 1 foot push up
  4. Jump squat 5x to curtsey lunge 5x, alternate
  5. Diagonal 1 foot mountain climber
  6. Hold ankle, reverse lunge, knee touches mat
  7. Pike push up
  8. Split lunge pump
  9. Big hop mountain climbers
  10. Leg lifts
  11. Duck walks
  12. Tight, close, extended plank
  13. Windshield wiper
  14. Big step mountain climber
  15. Banana rock
  16. Banana rock hold
  17. Dynamic side plank, split feet, up and down

Calendar

November 3, Monday, Wednesday, Friday Camps Begin

November 4, Tues/Thur Camp Begins

November 8, Group Hike to Inspiration Point 7:30 AM.  RSVP with me and contact me about details.

No Classes on Thanksgiving Day (27th) nor the day after, Friday the 28th

October 31 /  by Stephen Cooper

 

 

Equipment Needed: Medicine Ball

Warm up (65 sec.)

  1. Stationary frog squat (hold and alternating step outs)

  2. Step to hand, spider lunge

  3. Walkouts with push ups

  4. Penguin crunch

  5. Plank to push-ups

Work (65 sec)

  1. MB alternating push up, hand on ball

  2. Frog jumps while holding MB

  3. MB roll outs from knees

  4. Jumping jacks

  5. Supine, split legs, crunch up to toes with MB

  6. Plank jacks

  7. MB slams

  8. Split jumps

  9. Side plank with MB

  10. Bicycle crunch

  11. MB wood chops with alternating lunges

  12. Hips up reverse crunch with MB between knees

  13. Supine arms stretched up, holding ball, shoulders off ground, with straight leg scissors

  14. Mountain climbers

  15. Back to back ball exchange (with partner)

  16. Ankles together, crunch up and ball exchange

 

Oct 29 /  by Stephen Cooper

Equipment Needed: Medicine Ball, Kettlebell, Sliders

Warm up (60 sec.)

  1. Side lying shoulder stretch
  2. "L" bentover pull up and scarecrow
  3. Supine "T" (pinch shoulder blades)
  4. L leg lunge forward, R hand down, L arm up towards sky

Work (3x90 sec)

  1. 25x jumping jacks, 10x push ups, 10x MB slams
  2. Run 2x, then plank hold
  3. KB swings 15x, then mountain climbers
  4. Hold partner feet, then partner holds push up position, then alt hand taps to shoulders
  5. KB overhead walks, then crunch
  6. KB cleans, then 1 leg slider alligator crawl
  7. KB bentover mid angle 45 degree press, then MB Russian twist
  8. Slider mountain climbers, then lean back and "drive" with weight (think Russian twist)
  9. Side plank, then MB pullover and touch toes
  10. Supine crunch, MB on R shoulder, R leg bent, L leg straight (and up) and L arm out to side, then crunch

What you missed tonight at boot camp... /  by Stephen Cooper

The longer I stay in this business, the more I believe that the real answer to fat loss and staying healthy is much harder than the magazines and media try to sell us.

We have plenty of information.  Websites, videos, articles, lists of what to do and what to eat...but there is a big piece missing.

I saw this missing piece tonight.

I saw a group of 10 women who were having fun, sweating, laughing, hugging, and giving each other high fives.

They were working through the tough part, pushing each other and encouraging each other to keep going.

Not only do these women help each other during class, they also email and text each other to offer support outside of class.

This makes me a happy coach.

First it was 30, then 40, and she's lost 50 pounds. /  by Stephen Cooper

If you want these same results, I encourage you to join us.  If you are already training with me, I challenge you to bring up your game.  

(Do you know that last Friday night, only 3 people came to boot camp?  One is a brand new client who has showed up 100% for his first camp.  The second client is soon to be featured about her own transformation...and guess who the third client was?  Yes, the one who has lost 50 pounds.) Coincidence...I don't think so.

Now you might be saying..."wow, Coop's kinda being an ass".  I don't make judgments...I just track stuff. Show up and results follow. Skip...and you know the answer.

We start tomorrow.  There are 3 options.
1)  MWF mornings 5:45 AM - 6:30 AM
2)  MWF evenings  6:00 PM - 6:45 PM
3)  Tu/Thur evenings 6:00 PM - 6:45 PM

There are 14 classes for the 3x a week option for $175.
There are 9 classes for the 2x a week option for $135

Contact me if you'd like to join us.

Calendar

Today, September 30th    Happy Birthday to boot camper, Phil.

October 1  Monday, Wednesday, Friday October Camps Begin

October 2 Tuesday and Thursday Evening Camps Begin

Proud of my students /  by Stephen Cooper

As a teacher/coach...whatever it is that I do, it really is my pleasure to see how helpful and encouraging my clients are.

Yesterday we had a new client come and train with us, and it made me so happy to see others working together, laughing together, while all the time, getting the work done.

I'm sure this new client felt welcomed and knew that she was in a friendly environment.

Thanks guys.

September 2

New camp begins next week.  No class on Monday September 1, as that is Labor Day.  Classes begin on Tuesday and Wednesday.

Returning campers Please let me know if you will be returning for the September Camp.

Thanks

Why does boot camp produce results? /  by Stephen Cooper

After each class, I write down notes on what I've observed.  I'm always trying to improve and tweak the experience.

After safety, my main focus is to create classes that produce the best results.

So why does it work?

One reason is the encouragement that campers show for each other.  It may be during class with one client telling another "you can do it", or "keep going" type of support.  (This is in addition to me cheering you on...don't laugh.)

Another reason is the support shown outside of class.  Clients often text or email each other.  It may be words of encouragement, recipes, "where ya been?" or setting up times to exercise outside of class.  

I'm super proud of how supportive my clients are.

I think the next thing is, that it really bugs me when a client doesn't move towards her goal.  I really do lose sleep when clients aren't progressing as I'd like.  I do my best to look into their lives by getting feedback on meals, sleep, and other training.  Your goal is always on my mind...until it is reached.

There are more reasons, but we'll save that for another email.

If you'd like this type of support, our next camps begin this Friday, August 1.  (Note - You can join midway through a camp, as long as we have space.  Just contact me.)

Monday, Wednesday, Friday Camps (13 Classes for $165)
Tue/Thursday Evenings (8 Classes for $125)

Contact me to reserve your spot, or for questions.

Best,
Coop

P.S.  Remember that boot camp client from the last email...the one who had lost 30 pounds in 3 months?  Well, now she has lost 40 pounds.  And you?
 

Come tonight for a fun, partner workout. /  by Stephen Cooper

I really should have taken pictures as there were a lot of laughs and smiles during this morning's workout.

To me, this is what exercise is all about.  Getting healthy, helping and encouraging each other, all leading to getting more out of life.

I'd like you to experience this too.

Come tonight at 6p, and you can drop in for only $10 (cash only).  The regular drop in rate is $20...but I'd really like you to experience this.

I'll need you to fill out a release, but other than that, just bring an exercise mat and some water, and you are all set.  

Email me for any questions or directions.

Calendar

New Camp Begins August 1

Get Your Diet in Order /  by Stephen Cooper

From my daughter's recent trip to the Amazon in Ecuador

From my daughter's recent trip to the Amazon in Ecuador

A boot camper was having me take a look at her eating/sleeping/training log and here's what I wrote to her...it will apply to you too.

"There's kind of a general "secret" amongst those looking to shed body fat.  Those who are professionals like body builders and fitness competitors stick to a very bland and predictable menu.

Magazines and websites need to publish articles to keep our attention drawn to them, and to keep us hoping that there is some new formula to "lose weight in 7 days", or "slim that tummy now".  You know how the headlines go.  But there is a more simple path.

Here's a great summary of what it really takes, via well known celebrity trainer, Chad Waterbury.

•  To burn fat, you of course need to get your diet in order, so eat animal protein and cruciferous vegetables with avocado or olive oil whenever you're hungry, use workout nutrition, and drink only water and green tea.

1. Get your diet in order.

2. Get your diet in order.

When you're hungry, eat animal protein and cruciferous vegetables with avocado or olive oil, use workout nutrition, drink only water and green tea, and don't eat unless you're hungry.

Will You Be Next To Lose 30 Pounds in Less Than 3 Months? /  by Stephen Cooper

I know it's a pretty dramatic headline, but it's true.

No miracles, no whacky promises...just a client who shows up three times a week to boot camp, and who also watches how she eats.

Nothing extreme, just good solid work and commitment.

Could you do it?  Of course.

If you'd like to get on track with your fat loss, then join us Monday.

June 30 - July 28 (MWF Camps) 12 classes 
5:45 AM - 6:30 AM - $165 per person 
6:00 PM - 6:45  PM - $165 per person

July 1 - +July 24 (Tu/Thur Camp) 8 Classes
6:00 PM - 6:45 PM $125

Click here to secure your spot.

Contact me to secure your space, or for any questions.

 

Weekend Workouts for Missed Boot Camp Classes /  by Stephen Cooper

Have you ever wondered what the method to my madness is?  There is a plan, and I'm going to share part of it with you here.

I’ve designed the boot camp workouts just as I would do on my own.  I realize that we all have a limited amount of time, so there are 3 workouts planned for the week, and one to three more at-home workouts for you to do on your own.  The 3 workouts per week are the minimum to see results, and the extras depend on your time, nutrition, stress, and how well you’ve recovered from the other workouts.

Ideally I’d like you to get in the 3 boot camp workouts, and then one longer weekend workout. I especially like you to do this longer workout with your family.  This longer workout can be a hike, bike ride, walk, whatever.  Just be active for 2 hours or so.  The time and healthy example you set for your family are so important.

Here’s what I would do if I missed my regular workout/s during the week.

For fast calorie burning and muscle stimulation I’d do some Tabata stuff.

(You know the drill 20 seconds of work, 10 seconds of rest, for 8 sets.)

I’d do squats, push ups, dips, or jump rope.  Pick one if you are short on time, or two if you feel energetic.

You can always do 50 reps of kettlebell swings for a great blast to the body workout.  (Make sure that the kettlebell is heavy enough to get your heart pounding.)

For the longer workout, I’d do a Stair Walk, a long walk, or a long bike ride.

Keep it simple, but do it.  Assuming you’ve already missed a weekday workout, you cannot afford to skip the weekend too.

What are some of your favorite weekend workouts?

 

Ready, Set, Go! /  by Stephen Cooper

Welcome to the June 2014 Paleo Challenge.

I want to keep this challenge as simple as possible. When it comes to the Paleo Diet, there are oftentimes arguments about minutiae.  Is this OK to eat this, our caveman ancestors did or didn't eat this, etc..  

Try not to get caught up in that.  This is meant to be a healthy and fun journey, not one of deprivation and worry.

Stick to the basics which boils down to eating as wholesome and as natural as possible.

Do Eat:
Meats, fish, chicken, eggs
Vegetables
Fruit (limit if you want to decrease your weight faster)
Nuts, seeds
And healthy fats/oils such as avocado, macadamia nut, olive, walnut

Avoid:
Cereals, grains
Dairy
Sugar
Processed foods
Refined vegetable oils
Candy/junk food

Do:
Sleep 8 hours a night
Drink plenty of water

I'll be sending out some exercise ideas a little later today.

Breakfast:  Tropical Paleo Granola - MIchelle of @nom nom paleo

Lunch:  Mediterranean Chopped Chicken Salad - @Melissa of The Clothes Make The Girl

Dinner:  Paleo P.F. Chang's Chicken Lettuce Wraps - Russ Crandall of @The Domestic Man

If you'd like more paleo and healthy recipes, check out my page of Paleo Cookbooks.

* P.S.  There's still time to sign up, check out the details here.

 

Links for the Week of May 30 /  by Stephen Cooper

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

I've used this workout before, and it's short and sweet.  Credit Tim Ferriss for this workout.

You'll do 5 sets of only 8 repetitions of the following exercises.  

Also don't put down the weight, go right through all of the 6 exercises...put the weight down and then rest 90 seconds.

The exercises are 

Cleans  https://www.youtube.com/watch?v=WCdhjfg7fv4&feature=kp

Push press http://youtu.be/g0gEsMc1JZ4?t=28s

Front squat http://youtu.be/SdvBNLk-Tyg?t=1m9s

Bentover row http://youtu.be/YCg1YxMt3oY?t=20s

High pull http://youtu.be/Li4g5p6s2eM?t=51s

Deadlift http://youtu.be/KSZogPDS9c0?t=23s

These can all be done with a bar, or a dumbbell or kettlebell.

 

Links for the Week of May 9 /  by Stephen Cooper

Video of Spartan Race Founder Joe De Sena, Organic Farming in Vermont, Motivation, Commitment.  Also talks about his new book, Spartan Up

Unconventional Training, Steel Mace, Battle Ropes, and More,  Onnit Academy

Fall in love with sleep, and make it a priority.  7 Secrets of People Who Get Enough Sleep

The No. 1 Lesson from Navy SEALs: Don't Quit in Anticipation of Future Failure.  

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).