Simplifying things... /  by Stephen Cooper

With so many different ways to share information these days, such as Facebook, Snapchat, Instagram, Email, Twitter, Messenger, etc., I'm trying to simplify the way I can get information to you.

I'm going to focus on the blog (which you are reading here now), and email.  I may lose some people, but my hope is that you'll get used to checking here for updates.  

With so many distractions these days, I really believe that your time is precious, and not to be wasted surfing social media.

So, starting today, I will post updates here first.  Book mark this page for all news.

Some tips about the layout of the blog.

First, at the top of the page, you'll see news of upcoming events.  Second, on the top right, you'll want to click on "Blog".  That's where I'll be posting tips and updates.

First, at the top of the page, you'll see news of upcoming events.  Second, on the top right, you'll want to click on "Blog".  That's where I'll be posting tips and updates.

Once you've clicked and arrived at the blog, I will post important dates in a Calendar section at the bottom of each blog entry.

Once you've clicked and arrived at the blog, I will post important dates in a Calendar section at the bottom of each blog entry.

Your time is precious.  I hope that you'll come here to the blog and get the information and your questions answered...and get back to doing what needs to be accomplished.

And of course clients, I'm available via email.  stephen@bootcamppasadena.com

Personalized help, sending me your food/sleep/exercise diary /  by Stephen Cooper

I try to make your Boot Camp experience as personalized as possible.  When it comes to eating there are some basic tips such as eating a wide variety of proteins, lot's of vegetables, some fruit, and some nuts and seeds.  But I also offer a more personal approach where you can email me what you ate, how many hours you slept, and if you did any exercise outside of class.  

I look at these and make suggestions.  Unfortunately, some clients who need the most accountability don't commit to sending me their daily "check in".

I asked one of my long time clients Christie,(who has had excellent results) to share with you how she does it.  We are talking years...that she has been doing this consistently.

Here's what Christie has to say...

"So it's really hard to stay on top of food. I think it's even harder than finding time to exercise. With exercise, you get that immediate endorphin rush and the pay off is pretty immediate. With food, you don't feel anything until it's too late and you've eaten so much, you're bloated and miserable. 

Keeping a food log is honestly easier than it seems. If you can scroll your Facebook or Instagram feed, you can write in a food log.  Let's not lie to ourselves, we do most of this scrolling while sitting on the toilet in the mornings anyways. Which is exactly the time I compose my daily food and exercise email to Coop. 

I have been sending Coop daily food logs pretty much every day for several years. Unless he or I say we're going on vacation, we are in constant communication. In fact, I moved to Orange County and can't workout at camp but I still send emails. Accountability is key. I send photos and report my habits so that I can make tweaks the following day. It's amazing what a difference a small adjustment makes. It's just hard to see where to tweak on your own. Coop never punishes me for my over eating or slips in diet. He redirects and offers suggestions on how to undo a night of drinking way too much vodka. I never feel shame to admit I ate that donut in the teachers' lounge. Hell, I like life and I'm not going to deprive myself too much. I just need the self-awareness that is so important to getting and staying healthy. 

I also make sure I take photos of what I eat. I already Instagram most of my meals so why not attach them to the emails? I assure you that Coop will not judge you on filters used. 

Having the visual definitely helps and on days where I'm attaching over 4 food photos, I know I better watch my intake that day. 

I personally spend a lot of time on my phone playing cat games so it's no biggie to take 1 minute to write and send a food log. My cats survived, I'm sure yours will too." 

Calendar:

July 1, 2016 New MWF Camps Begin

July 4th, 2016  Holiday - No Classes

July 5, 2016 New Tu/Thur Camps begin

"The best way to get better is to decide who you want to become." /  by Stephen Cooper

What a simple yet powerful quote via Seth Godin.

So often the missing piece to a client's success is his or her decision to committing to making it happen.

I can see the determination on a clients face when she has decided that enough is enough, and that change must happen.

There's no need to read more articles, watch more people exercising on reality TV or Instagram...it's time to decide.

Decide to stop making excuses.

Decide to show up and put in the work.

Decide to wake up early, knowing that it ain't going to happen later.

Decide to commit time to preparing healthy food.

Decide to get off the computer or your phone early in the evening so you can get proper sleep.

 

Perfect Weather for June Boot Camp /  by Stephen Cooper

You can chuck those excuses of it being too cold or too dark to come to Boot Camp.

If it seems like time is speeding by, and you never quite get going on a fitness program, then I welcome you to come and train with us. Let me worry about the programming, you just show up.

Having said that...you do need some structure in your life before thinking of training. If you aren't getting enough sleep, and your life is already out of whack, adding more stress from exercise is NOT going to help you. Make sleep a priority, and eating well a priority. You can't get by for too long abusing yourself. It will catch up with you, trust me.

If health and fitness are really important in your life, then act like it. Eliminate the nonsense, and anything that interferes with your progress. Fight for yourself like you mean it!

If Boot Camp is an option for you, then here are more details... The MWF morning class is pretty much full. (Those who are currently in the class have a secure space.) Current Boot Campers please let me know if you'll be returning or not.

The other times/days do have spaces available. If you can't make it into the MWF morning class, please attend the Tu/Thur Camp, until a spot opens for you.

Morning classes meet at 5:45 am - 6:30 am Evening classes 6:00 pm to 6:45 pm

There will be 13 classes for the M,W,F Camp, and the cost is $175 And 9 classes for the Tu/Thur option at $135

Stephen

P.S. Note to Active Boot Campers, please confirm with me if you haven't already if you will be continuing in this June Camp. Thanks.

 

Yes For Memorial Day /  by Stephen Cooper

Regular class schedule for Memorial Day.

If you've been training hard, eating right, and on track with your goals, and feel like you need a day off, go ahead and take it off.

On the other hand, if you've missed, show up and put in the work.

 

Making up a class /  by Stephen Cooper

If you are in the Monday, Wednesday, Friday AM class,  you are welcome to come on a Tuesday or Thursday AM class, or any evening Monday - Friday at 6:00 PM. 

If you are in an evening camp, unfortunately, I don't have space for you to come to a MWF AM class, but you could make up on a Tuesday or Thursday AM class, or any evening Monday - Friday at 6:00 PM.

Just drop me a quick email letting me know why you missed, and which day you'll be coming to make up.

I don't carry over classes to the next month.

Hope that makes sense.

 

 

Stop the bull....! /  by Stephen Cooper

A client recently talked about some wacky/dangerous diet program her friend supposedly lost x amount of weight in such a short period of time.  Here is my response...

As I get older, I realize how important it is for myself and as a coach to be authentic and very clear as to what it take to lose the weight...and keep it off.

I will not sell out to fads or bull shit.  Way to many fitness "professionals" are willing to hawk anything to make a buck or promote "miracles"...but that's not for me.

My suggestions to you are the same that I would share with my family, so no nonsense from me.

P.S.  I'd be willing to bet a lot of money that your friend will NOT keep off the weight when she stops that.  And then what?  What is the next "magical thing" she will jump to?  I've seen it way too many times.

Master the basics /  by Stephen Cooper

A few clients had recently emailed me asking what they should do to lose fat.  Here's exactly what I would do to lose the weight.

Sleep 8 hours a night.  Get it into your schedule, and make it happen.  Look into taking Magnesium in the evening to help with sleep.  Cool, dark, peaceful bedroom.  I suggest a good quality sleep mask.

Eat only lean proteins (fish, chicken or turkey breast, lean cuts of beef) and vegetables.  That's it. No alcohol, no soda, no fries, no fruit...till you reach your goal.  Coffee or tea if you like, and plenty of water.

Train - make all of our boot camp sessions.  Let me know if you have time for workouts to do outside of class, which days and time, and I will suggest some.

These are simple...but not easy.  Master the basics, and you definitely see the benefits.

Spring Boot Camp Classes Begin April 1 /  by Stephen Cooper

Springtime

Spring is a good time to do a little "spring cleaning".  

Look at your habits, people, and things, that are stopping you from being your best.

What habits are interfering with your fat loss and better health?  Are you sitting too much? Watching Netflix and Facebook videos?  Get active!  Set an example for your kids.  You may need to track just how much time you spend sitting and wasting on social media and TV.

Get rid of "toxic" people.  I say this as I've it seen it too many times where people try to sabotage the progress of my clients.   Have a serious look at those who try to get in your way to better health.  Don't put up with their sh..!  You only have one life, so don't let jerks interfere with bettering yourself.

Eating... keep things simple.  Eliminate the biggies..soda, junk/fast food, processed stuff.  If you think it's crap, it probably is.  Stick to the basics...proteins, vegetables, healthy fats, fruit, and water.  Spend less time watching cooking shows, and actually get to cooking.

Excuses...get rid of them.  Not getting enough sleep?  Make it a priority to structure your time to fit in enough sleep. Yes, I realize that many people work crazy hours, have kids, two jobs...I get it...but be honest with yourself.  Look at each of your "excuses" and decide what's most important in your life.  

If a group training environment can help you to create and keep good habits, then here are the April Boot Camp options...

Morning classes meet at 5:45 am - 6:30 am
Evening classes 6:00 pm to 6:45 pm

There will be 13 classes for the M,W,F Camp, and the cost is $175
And 8 classes for the Tu/Thur option at $135


So much for a lighthearted April Fools Newsletter :)

Contact me with questions,
Stephen

P.S.  Note to Active Boot Campers, please confirm with me if you haven't already if you will be continuing in this April Camp.  Thanks.

Daily Disciplines for Success /  by Stephen Cooper

I was reminded of the quote "success leaves clues".

Having whatever we want is simple, but not always easy.  

Being lean, fit, and strong come down to pretty simple steps and habits.  

You know that you must get enough sleep.  Good sleep helps the body to heal, decreases body fat, and boosts your immunity.  Are you putting in the effort to maintain good sleep habits, or are you cheating yourself?  Be real.  Don't fool yourself.  Your health will pay.

Are you showing up to train?  And when training, are you giving your 100% effort?

You've got to show up.  Skipping a workout, or saying "it's just a workout", never ends well. Too many skipped workouts add up.  They add up to increased frustration, lack of progress, and little or poor results.

Eat well.

Focus on eating real food.

The fewer boxes, fast food, processed junk, and low-fat labeled nonsense, the better.  Ask yourself, "Did this come from a plant, or was it made in a plant?"

How bad do you want it?

What do we do if it rains? /  by Stephen Cooper

Choices:

A.  Panic

B.  Watch our local news for "Storm Watch/El Nino 2016"

C.  Show up and train.

The correct answer is, "C"... show up and train.


Please don't let the dark clouds, mist, or even rain stop you from your training.

It's very rare that it will actually rain during a boot camp class, but if it does you'll be under the covers of the hallway, or in the recreation room.

It gets stuffy in that room, so unless it's really stormy, I'd prefer that you train under the covering of the hallway.

You are always welcome to join me and train in the rain too.  It is called boot camp after all.

Get after it!

 

Jan 2016 Boot Camp Pasadena Details /  by Stephen Cooper

Wow, hard to believe it's 2016.  

In preparing for the 2016 Boot Camp Season, I went over years and years worth of workouts. We're talking over 800 workout plans.

I feel it's important for me to improve and look for clues as to what brings my clients the results they are seeking.  So what did I discover?

Honestly, the fat loss that clients experience comes from diet. Those who buckle down, and get rid of the junk in their diet, see great fat loss. As I often tell clients, with all of the sitting nowadays we don't have the luxury to have crappy food in our diets.  It used to be years ago I could have clients still get results while consuming more junk, but our technology age is also the sedentary age...and snacks and processed foods are creating fat bodies.

Having said that, you do want to train though.  Clients definitely tell me how much better they feel, and how their moods have improved.  They note more strength and stamina which allows them to have more energy for their jobs and family.  Plus having a leaner more muscular body burns calories more efficiently.  

I see it in the faces of some of my clients...there is almost a peace that comes across their face.  Their look says, "OK, I know this is going to be hard, but I'm committed...and I can do this!".  And results come.  When I see this, I know this client is on her way to reaching her goals.

So how do you get to this point?

It takes the realization that losing weight and keeping it off, is going to take hard work and commitment.  It takes focus and dedication to a plan. This means avoiding the noise and endless searching on social media for the perfect diet and the perfect body.  It means not falling for faddish or outright dangerous "diets" that celebrities and fitness guru's are peddling you.

My hope for you in 2016 is that you achieve your fitness and fat loss goals.  Please focus on simplicity.  Put in the consistent work with your training.  Eat simple.  And, get enough rest and sleep.

I like this quote from Michael Pollan, the author of "In Defense of Food".  He says, "the quieter the food - the healthier".  Kinda makes sense doesn't it?  

If I can help, let me know,
Coop

P.S.  2016 Boot Camps begin Monday, Jan. 4 (only a few openings for the 5:45a-6:30a MWF class, but space in Tu/Thur, and evening 6p-6:45p)
P.S.S.  Current boot camps, please if you haven't already, confirm if you'll be in this Jan 2016 Camp. - Thanks

December 23 - Schedule /  by Stephen Cooper

Heads up - training this evening 23rd, then off the 24th and 25th.

I'll be offline till Monday morning (28th) around 5a.

Next week - regular classes on Monday/Tuesday/Wednesday, then off Dec 31 and Jan 1.

 

Daily thoughts /  by Stephen Cooper

It seems like many clients are sick during this time of year.

It's important that you do your best to keep your immunity strong.  Of course, you will catch some things, but don't neglect your daily maintenance and prevention.  Not only will you miss work, but your training will suffer.

I'll share what works for me (I rarely get sick)...but you'll have to experiment and track what works best for you.

First of all, I make getting 8 hours of sleep a priority.  I keep track on the Coach.me app.  You can track however you like, just know that it's important for health, and your fat loss goals.  You can only cheat yourself so long, before it catches up with you.

My morning supplement routine is pretty simple.  In some water I mix 1 packet of Emergen-C, and 1 scoop of Amazing Grass Green Superfood Powder.

Experiment and see what works best for you, but make this a priority.  Who can afford to miss days from being sick.

Missed workouts - 

When you miss your regular workout, please send me a quick email letting me know why.  I'm responsible for keeping you on track, so I need to hear why you missed.  Know that I want you to make up that class ASAP.  If you can't make up the class, I can email you a workout to do at home, so let me know.  Don't get distracted.

If you do miss know that your eating has to be right on target.  Missing a workout, and eating poorly is double trouble.  Your progress will suffer.

Calendar

Dec 24th No Classes

Dec 25th No Classes

Dec 31st No Classes

Jan 4, 2016 New Camps Begin (Note: MWF AM CAMP may be waitlist only, possibly 2 spots)

 

What if Boot Camp Class Just Isn't Working With Your Schedule /  by Stephen Cooper

I write this having received an email from a client who's having a hard time being consistent with his AM Boot Camp training.

I'll admit that it's not easy waking up 2-3 times a week, early in the morning when it's cold and dark.  It's way easier to stay snuggled in bed.

As I get older, I believe more and more that genetics play a big part on whether or not we can stick to an exercise habit or not.  Having said this though, I do believe that if you want excellent health and to reduce body fat, the effort has to be made whether you like it or not.  You just have to do it. 

If you know that the time of day just isn't working with your schedule, I suggest finding something that you could do from home, or while traveling.  The best tools I'd use are a kettlebell or two (one heavy, one light), a jump rope, a Power Wheel, and a TRX like suspension trainer.

With those handful of items you could train where and when you wanted.  Fitting it in when you are fresh.

Getting results and keeping the weight off comes from doing the basics.  Eating protein, vegetables, and a little bit of fruit and healthy fats.  With your training/activity it's a matter of pushing and challenging yourself.  It doesn't have to be anything extreme, it just needs to be a challenge.

Just like I wrote to my client, I share this as it's my utmost wish that you get to a weight/place that you are happy with... be it training with me, or on your own.

 

 

Last Camps for 2015 /  by Stephen Cooper

Hard to believe but the year is coming to a close

As I review 2015 I feel a combination of happiness and sadness.  I've enjoyed seeing many clients stick to their plans and achieve some excellent goals.  Clients losing 20, 30, or more pounds this year.  Nothing brings me greater happiness when a client is happy when they reach their goals.

On the other hand, it saddens me to see those who quit.  I never tell clients that the road is easy. Simple yes...but it takes consistency, effort, and determination, to see results.

Unfortunately, some will want to skip steps, or reach for the magic shortcut...but those never appear...and the frustration remains or grows.

You have the opportunity today to decide if your health is worth the investment of time and money.  Or will other things get in your way.  I ask you to be honest with yourself.  Your body will reward you if you put in the effort.

Get rid of the excuses, and commit to improving your health.

Last Camps of 2015

Dec 1 Tuesday and Thursday Camps Begin ( 8 Classes for $125)

Dec 2 Monday, Wednesday, and Friday Camps Begin ( 12 Classes for $165)

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