Stick to The Path by Stephen Cooper



I wrote to a client this morning coaching her and letting her know that it will take time to see results. Here’s what I wrote…

You are on the right path.

Know that I've been working out since I was about 13 years old.  I can say that I've trained at least 3 days, up to 7 days a week during this time.

I just turned 53 last that's 40 years of training.

I've learned to "judge" myself on the effort and consistency of work that I put in.  My effort may vary from day to day, but for the most part, I give it 100%.

Results will come over time, but to set a specific goal of pounds lost, or inches lost, is often a setup for failure.

Be committed to yourself.  Dig in, and do the work.  You'll get stronger, and your body will thank you.  It will appreciate that you are training it, and improving it.

Enjoy today!

P.S. I tried to find a pic from 40 years ago, but only came across a few from 45 plus years, thought you’d get a laugh.”

Starting Today... by Stephen Cooper

Muir Grove, Sequoia Park

Muir Grove, Sequoia Park

I’m always looking for ways to give you the best training experience possible.

Starting today, if you are a full time client, and miss your class, I’m going to send out (via email) the workout that we did, and also what we discussed in class. I sometimes share helpful books, articles, etc. with clients, but don’t always share with the entire class. I will add these in a “notes” section.

Please let me know if you find this helpful.

P.S. Don’t forget, if you miss your regular class - email me why you missed. I want to know. Did you sleep in, traveling, injury, etc.? I can work with you if I know what’s going on.

What is the Perfect Diet While Doing Boot Camp? by Stephen Cooper

While you were sleeping, boot camp clients were warm up to this.

While you were sleeping, boot camp clients were warm up to this.

Where do I start?

There is no perfect diet for everyone.  I smile when I see other Boot Camps and trainers in the Pasadena area that pretend they have "the" diet for you.

From the New York Times bestseller, "Faster, Higher, Stronger: How Sports Science is Creating a New Generations of Superathletes and What We Can Learn From Them" by Mark McClusky...

We all seem to be looking for something to help us feel better and perform our best, and as a species, we seem to have a limitless credulity for new ways to do so.

Diets, and the way our bodies deal the food and nutrients they give it are intensely personal and individual. I think part of why we see so many fads and swings in the popular literature about diet is that we forget this fact, and look for one way of eating that works for everyone in the world. And there simply isn’t one.

The only way to know for sure is to have your blood work done with a sports medicine doc, or at a sports specific place such as InsideTracker.

I had my own blood work many years ago from a sports med doc who worked with a lot of MMA fighters.  He wrote up the instructions for the blood draw, and the results were sent to him.  Then we looked over the results over a phone consultation.  It was very eye-opening.  I remember him saying that just taking supplements without the results from a blood test was "just guessing, and a way to have expensive urine."

So what do you do if you can't afford or don't want to have your blood drawn?

From Mark McClusky again... “Bill Wagner and his team at Sparta Performance Science in California I’ve seen this with their athletes. Rather than giving them a laundry list of dietary guidelines, they boil down their advice for pro athletes to just two things:

Make sure that you eat 1 g of protein daily for every pound of body weight to support muscle growth, and eat at least eight fist-sized servings of vegetables a day. “You need to get rid of all other advice to make sure you do the most important things,” says Wagner. 

August Boot Camp Details by Stephen Cooper

How is 2018 progressing for you?  

How would you rate your effort towards exercise, etc. 1 being no effort, and 10 being spot on with your training, eating, and recovery?

Getting results comes from consistent effort.  Not intentions, not good plans...but showing up day in and day out, and putting in your best effort.

Just like this morning, a certain boot camper, "CN", pushed and pushed until she was red in the face and dripping with sweat.  I completely admire this type of work.  (I know others put in the hard work, this is just the most recent example.)

So, having said that...where do you stand?

Do you need to refine your habits?
Are you choosing to do things that are bringing you closer to better health and fat loss?

Live each day deliberately.

I can help with online coaching via Skype, personal training, and Boot Camp classes.

Aug 1 Monday/Wednesday/Friday Camps Start, Cost is $175 (14 classes in Aug) Discount for current clients.

Aug 2 - Tuesday/Thursday Camps Start, Cost is $135 (9 classes in Aug) Discount for current clients.

Email me with questions.


P.S.  Current clients, if I haven't heard from you, let me know if you'll be continuing in the August Camp.  Also current clients, your discounted rate still applies. - Thanks

July Boot Camps by Stephen Cooper

Pause and think to yourself how exercise could benefit you.

  • Coping with stress
  • Giving you more energy to do things with loved ones
  • Improving your mood
  • Boosting confidence

Clients often share with me how the boot camp classes "pay off".  I'm grateful and quite happy to hear their stories.

Please look honestly at how you are treating yourself.  If your life is out of balance, and lacking physical movement, come and join us.

July Boot Camps start Monday, July 2.  
$175 for 3x a week (12 classes)
$135 for 2x a week (9 classes)

Monday/Wednesday/Friday or Tuesday/Thursday
Morning classes 5:45 AM - 6:30 AM
Evening classes 6:00 PM - 6:45 PM

No classes on July 4.

Contact me with questions,

P.S.  Current Boot Camp clients, if you haven't already...please let me know if you'll be continuing in July. Thanks. (Your discounted rates apply.)

Are you up for the challenge? by Stephen Cooper

What challenge you ask?

The challenge to choose exercise over excuses.

The challenge to stop fidgeting with social media, and instead, spend that time prepping healthy meals, or getting in some physical activity.

The challenge to turn off the phone and get to sleep at a reasonable time.

Invest your time in actions that bring you closer to your goals.

Commit to training at least 2-3 times a week.

If you need help committing, join us tomorrow, or next week for the June Boot Camps. 

$175 for 3x a week (13 classes)
$135 for 2x a week (10 classes)

Contact me with questions,

P.S.  Current Boot Camp clients, if you haven't already...please let me know if you'll be continuing in June. Thanks. (Your discounted rates apply.)

A question from a client..." Do you have suggestions for meal planning to align with bootcamp? What are your recommendations for healthy eating besides fruit and veg?" by Stephen Cooper

A client writes...

" Do you have suggestions for meal planning to align with bootcamp? What are your recommendations for healthy eating besides fruit and veg?"

And my response...

Meal many options.

If you have a specific goal to lose a certain amount of weight in a short period of time, then more specific numbers need to be implemented.  Meaning a certain number of calories, certain grams or protein, etc..

Here's a link to Precision Nutrition.  I've been reading their stuff for as long as I've been a trainer.  You can dig deeper into various topics there...

Basically, it comes down to eating as natural as possible, meaning least processed meats/fish, vegetables, fruits, seeds, and healthy oils and fats.

And recording (notebook, etc.) what works best for you.  Note what you ate, and how you slept/felt/train.

Try the different "diets" and see where you best perform.  Don't let someone else tell you their miracle program is the best...or that it is best for you.

Couple books I've been reading lately...

The Longevity Diet,

Wired to Eat,

And one of the doc's I like Dr Rhonda Patrick...

Not a simple answer, but I hope it helps.

April Boot Camp Details by Stephen Cooper

Do what needs to be done to bring you closer to better health and achieving your fat loss goals. 

Eliminate and simplify.  

Don't overthink things.


If you'd like to join us, see the details below...

Thanks, Coop

P.S. Current Boot Campers, if you haven't already, please confirm if you'll be continuing.

Location: Pasadena-Altadena Border

Days: Monday/Wednesday/Friday or Tuesday/Thursday

Morning Classes: 

5:45 am - 6:30 am

Evening Classes: 

6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length.

Cost:  $165.00 for three times per week, or $135 for twice a week

(Price is for the entire month)

IKIGAI - Why I do what I do by Stephen Cooper

Mountains above Altadena, CA

Mountains above Altadena, CA

Ikigai is a Japanese term that for me loosely translates to "what I do to make a difference in the lives of others, or what I value in living"

These days when I train and coach clients it's not about a quick fix, or superficial gains.  Training and dieting to unhealthy extremes to produce those type of results have no part in my plan.  I just read on social media yesterday of a male fitness model who spends 2 hours a day boxing, and another 2 hours working out.  (I'm assuming that he spends at least another hour posing for and posting pictures of himself on social media.)

In contrast, I'd rather share lifelong techniques and disciplines that will pay off over a lifetime.

If you are looking for a loud/Chucky Cheese like gym experience, then we won't be a good fit. 

If you are committed to digging deep and want to learn how to create more discipline and learn what it really takes to see long lasting results, then I encourage you to contact me.

Our next Boot Camp starts tomorrow.

MWF Camp is $165 for the month of March and

Tu/Thur Camp is $135

Contact me with any questions.



When is the Best Time of the Day to Workout? by Stephen Cooper

Best selling author Daniel Pink in his latest book, "When: The Scientific Secrets of Perfect Timing", notes the best time of the day to exercise.

He says the science is pretty clear...but it depends on your goal.

You are better off exercising in the morning if...

  • You want to lose weight
  • You want to stick to a routine
  • You want a longer mood boost

You are better off exercising in the late afternoon or evening if...

  • You want to avoid injury
  • You want to enjoy your workout a little more
  • You want to improve your performance

From my own experience with clients, I've definitely seen that those who workout first thing in the morning (5:45 am - 6:30 am) seem to attend more consistently. 

For those in my evening classes, working late, traffic, after work parties at the bar, seem to throw off many from keeping to a consistent program.

And when it comes to fat loss, it's those who put in the consistent work day after day, who see results.

Ultimately you have to make it happen.  Cultivate the discipline, and execute.

P.S.  If you'd like to know when and how I workout, sign up for my newsletter here.


In case you missed this morning... by Stephen Cooper

In case you missed today's workout...

Equipment needed: kettlebell/Bands

Warm Up:

  1. Skips to fence and back
  2. Jog to fence, then lat stretch
  3. Jog back, sumo squat
  4. Bowlers stretch, walk-cross reach towards toes
  5. Alternating knee grab from standing position

Work: ( for 6 minutes, 1-3 reps-keep mouth closed-breathe through nose only-steady pace)

  1. KB goblet squat
  2. Bodyweight push ups

Work: (60 sec)

  1. KB pullover
  2. Prone “Y” raises
  3. Bird dog


  1. Standing Pallof Press with partner or band
  2. Walking out plank (hold 30 sec) - 3x

Have You Begun? by Stephen Cooper

Planning a Training Session

Planning a Training Session

Today is the third of January, 2018.  Have you begun your training?  Do you have a plan?

In designing the programming for my Boot Camp classes, I'm always planning, reviewing, and trying to improve.

The picture above is kind of a "final draft" of one of our workouts this week.

My overall goal in program design is to be safe first of all...then in this particular class we focused on the core and hamstrings (TRX), triceps/chest/shoulders (New dip stations), ab work, and stretches to open the shoulders and chest.

I hope you guys enjoyed the new equipment this morning.  I like to keep the sessions "simple" yet effective.  (Let me know what you thought about the workout - in the comment section below.)

As 2017 Comes to an End, It's Time to Review and Reflect... by Stephen Cooper

Morning view from Altadena, CA

Morning view from Altadena, CA

How was 2017 for you?  Really reflect. 

Did you follow through with your commitments to improving your health and fitness? And how do you track your results?  No need to overwhelm yourself with apps and other digital tracking, but you do need a simple way to measure and track your commitment and your results. 

How much time was wasted on social media?  Measure your time on social media vs time spent actually exercising.  How's it look?

And your eating/diet?  Did you stick to the healthy basics, things like proteins, vegetables, fruits, and healthy fats?  Once again, don't overthink this.  Reasonable portions of healthy foods will get you a long way in reaching your fat loss goals.  Unless you have to lose weight fast, or can't quite seem to get those last few pounds off, don't stress about the latest diets (Keto/Paleo, etc).

And what are your plans for 2018?

Look at the big pieces of the puzzle that you can improve... 

  • Better eating
  • Sleep/recovery
  • Movement

 2018 will be filled with tons of distractions, pulling you in all different directions.

Take charge, and execute. 

Live deliberately.

I can help with online coaching, Skype video sessions, and Boot Camp classes.

Jan 2 - Tuesday/Thursday Camps Start, Cost is $135 (9 classes in Jan)

Jan 3 - Monday/Wednesday/Friday Camps Start, Cost is $175 (13 classes in Jan)

Contact me with questions.

I wish you a very healthy and happy New Year!

P.S.  Current clients, if I haven't heard from you, let me know if you'll be continuing in the January Camp.  Also current clients, your discounted rate still applies. - Thanks

Just Do by Stephen Cooper


It's very rare that I share pictures of my family online.  I posted these the other day on Facebook just to show that I do my best to walk my talk.  For me walking my talk is getting in exercise, and encouraging my family to do the in and day out, hot or cold.  Just get it done.

I encourage clients to do the same.  I realize that some clients have some serious challenges, be it cancer, or similar tough situations...but for most who are just tired or putting off working out, I encourage you to get after it.  Opportunity passes, and skipped days add up.

You only have two months remaining in this year.  I challenge you to make the most of each day.  Appreciate the day you've been given.  Do not waste it on Social Media.  Spend it on improving you, your health, and your family.

The November Camps begin Thursday, Nov 2.  (No classes Nov 23,24)

Cost is $165 for the MWF Camp, and $125 for the Tu/Thur Camp.

Times:  5:45 AM - 6:30 AM or 6:00 PM - 6:45 PM

Contact me with questions.



No More Tilapia, Please No by Stephen Cooper

A couple of weekends ago, we had some friends over, and the mom mentioned that she had attended another fitness class (Transformation ..something).  She said that she had lost 20 pounds or so...but that she had regained the weight and more when she stopped.  And that she was sick and tired of tilapia and broccoli.  The diet they were supposed to follow was very strict...lot's of tilapia.

Yes, diets work...temporarily.  And if you have an event with little time to lose weight, then yes a diet of some sort will shed some weight...but it is not sustainable.

Are you looking for results that last a month or two, or a lifetime?

The sooner and deeper you realize that long-lasting results come consistency and hard work, you can stop searching for the next gimmick or shortcut, and really get down to the work that produces lifelong results.

If you are ready to put in the work...join us - October Camps start Monday the 2nd for the Mon/Wed/Fri Camps (no classes on Halloween) and Tuesday the 3rd for the Tue/Thur Camps.

Cost is $165 for the 12 class MWF Camps  (No Classes on Halloween, or November 1)

and $125 for the 8 class Tu/Thur Camps

Contact me for questions and to register.

See ya

P.S.  If you're still only eating tilapia, here are some recipes for you,

P.S.S. Current clients please confirm if you'll be continuing (if you haven't already) in the October Camp.  

September Boot Camps Start September 1, No Class on Labor Day by Stephen Cooper

Come twice or three times per week, depending on how you can fit it in with your schedule.

Days: Monday/Wednesday/Friday or Tuesday/Thursday

Morning Classes: 

5:45 am - 6:30 am

Evening Classes: 

6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length.

Cost:  $135 for twice a week, or $165.00 for three times per week

(Price is for the entire month)


New Boot Camp Begins September 1

No classes on Labor Day, September 4

No classes on October 30, 31, and November 1 (Vacation)

Big Results Come From Consistent Habits by Stephen Cooper

I recently shared this with a client...

You spoke of your lack of discipline the other day.  

Knowing that discipline and building good habits are critical to getting and keeping the weight are two suggestions.

First is a free app called,   It’s a simple app where you set up your daily goals, and simply check them off each day.  I like it because it’s quick to check off your habit, plus you can build streaks which you won’t want to break.

I’d put simple goals of things like,

Eat 2 servings of fruit a day

Eat 3 servings of vegetables per day,


Sleep 8 hours


Don’t overwhelm yourself...but get those basics on there.


The second is,

Once again, simple but consistent habits will lead up to great results.


Have a great week.

Let me worry about it... by Stephen Cooper

As a coach and trainer, I try to simplify the path to fat loss and better health.

These days there is so much information overload, I think that people often get caught up in the bombardment of stuff, and the action and execution often are pushed to the side.  

Time spent scrolling through pictures of models exercising is exchanged for putting in the work.  I counted one fitness girl's Instagram video postings, and she had 37 in one day.  That's 1.5 per hour!

You only have so much time in your day (and life), so make it count.

If you commit to training at Boot Camp, you can set specific times and days where you know you'll get in much-needed exercise.  You just need to show up, and know that I've put in the time with the programming, which will help you get closer to your goals.  

By attending Boot Camp you are developing the life long habits of training and eating better.  This isn't a quick fix.

Commit to self-improvement.  Change what needs to be changed. Today, not Monday, not the first of the month...but today.

August Camps start Tuesday, August 1 for the Tues/Thurs Camps, and Wednesday, August 2, for the Mon/Wed/Fri Camps.

Cost is $175 for the 13 class MWF Camp

and $135 for the 10 class Tu/Thur Camp

Contact me for questions and to register.









The August Boot Camps start next week.


"I'm slipping" by Stephen Cooper

My client writes... "I have a hard time when (No name) or (no name) are around because I'm nibbling on what they have and it's rarely good.  I justify by saying that I'm working out so much I can afford it. 

I'm hoping my email will help keep me on track today.  I'll see you at bootcamp today.

And my response...

I appreciate you sharing.

Junk is junk.  Eliminate it.

I remember reading Michael Pollan,  and he had a good idea..."if you want to eat "junk" food, then only do so if you make it yourself."  Meaning, if you really want apple pie, then make the dough, cut the apples, and bake it yourself.  Take the physical action, and choose your ingredients wisely.  Makes total sense to me.

I see the change in you, in that you are at the point of "enough is enough".  If you are truly dedicated to losing the fat and setting a healthy example for (no name), you have to stick to your guns.

Years will pass, and she will observe your choices and model you.

Be the mom that is strong.  And I mean physically and mentally.  

Eating junk is easy.  Being disciplined and not letting others push you around is admirable.  Your daughter will remember this.