Calendar:
Wednesday, December 31, 2014 - Last Class of 2014 at 5:45 AM
No evening class
Thursday, January 1, 2015 No Classes
Friday, January 2, 2015 First Day of a New Camp, regular morning and evening classes
“Let us take real pleasure in what we are eating, and if what we are eating doesn’t bring true enjoyment and health to our bodies, then let us push it aside.”
Wanted to give you a heads up for the upcoming weeks.
For the week of December 22,
Regular classes on Monday and Tuesday,
Wednesday will be AM class only
No Classes on Wednesday evening, Thursday, or Friday.
Then for the week of December 29,
Regular classes on Monday and Tuesday
Wednesday will be AM class only
No Class on Thursday
Regular classes on Friday Jan 2
Please be mindful of your cel phone use. This is a definite pet peeve of mine, but I'll keep it related to boot camp.
I understand checking your phone before and after class, and I understand having it near for emergencies, sick kids, etc.. I also understand using it as an alarm when you have to leave class early.
What I don't like is when people are browsing email, Facebook, news alerts, and the like during class.
These 45 minutes are your time...time to devote to your health. Not to lifting a weight and browsing at your phone with your other hand. This is not the time to multitask on your phone.
This is time to be committed to your health, and also to the positive energy and connection to the other boot campers in the class.
Calendar:
No Classes on Thanksgiving Thursday, nor on Friday the 28th of November.
Have you planned for a successful week? Do you know when you are going to fit in your exercise sessions?
It's Monday, so start the week off strong by keeping your promises to eat right, and exercise.
Today's Workout
Calendar
November 11, Veterans Day regular class.
I've been running around getting water barrels for earthquake/disaster preparedness, but will post today's boxing themed workout a little later today.
Equipment Needed: Boxing Equipment, Jump rope ( I like to get my boxing equipment from Pro Boxing on Lake Ave. in Pasadena, just North of Villa)
Warm up (75 sec.)
Work (75 sec)
Calendar
Saturday Nov. 8th, we have the group hike to Inspiration Point. All are invited, just let me know that you'll be coming. We will meet up at the end of Lake Ave at 7:30 AM.
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.)
Work (65 sec)
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
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.)
Work (65 sec)
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
Equipment Needed: Medicine Ball
Warm up (65 sec.)
Stationary frog squat (hold and alternating step outs)
Step to hand, spider lunge
Walkouts with push ups
Penguin crunch
Plank to push-ups
Work (65 sec)
MB alternating push up, hand on ball
Frog jumps while holding MB
MB roll outs from knees
Jumping jacks
Supine, split legs, crunch up to toes with MB
Plank jacks
MB slams
Split jumps
Side plank with MB
Bicycle crunch
MB wood chops with alternating lunges
Hips up reverse crunch with MB between knees
Supine arms stretched up, holding ball, shoulders off ground, with straight leg scissors
Mountain climbers
Back to back ball exchange (with partner)
Equipment Needed: Medicine Ball, Kettlebell, Sliders
Warm up (60 sec.)
Work (3x90 sec)
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.
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
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
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?
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
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.
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.
June 30 - July 28 Camp 12 Classes
Monday, Wednesday, Friday Camps Begin Monday June 30 (12 sessions for $165) * Note, no class on Friday, July 4.
Tue/Thur Evening Camp Begins July 1 (8 sessions for $125)
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?
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.