I do most of my writing over at my other site, www.stephencoopertraining.com
You can find out about our June Camps here, www.stephencoopertraining.com/clients/ud254q100vlq4ng8dscncwvdmuzkfx
Details for October Boot Camp (Special Schedule) /
October 2021 Boot Camps
No Classes - Sept 30 - October 6
MWF Camps - 10 classes for $150 (Only a Few Spaces in the AM Camp)
Tu/Thur Camps - 7 classes for $105
No Classes on Sept 30 - October 6
$20 (one-time drop-in)
Morning Classes:
5:45 am - 6:30 am
Evening Classes:
6:00 pm - 6:45 pm
Class: Each class is 45 minutes in length.
Boot Camp Pasadena Client Rides Her Bike 203 Miles From Seattle, WA to Portland, OR /
I asked long time training client , Audrey Urquidi to share about her recent bike ride, (yes bike ride) from Seattle to Portland. Audrey has been training with me since 2012.
By the way, Audrey turns 60 this month.
“Stephen
I could write volumes on cycling adventures.
Cycling keeps me grounded and sane. I’m not out to break a speed record, I don’t have the skinny Tour de France body. I just like to ride a bicycle. I like being outside for the sights, the sounds, the feels, and the smells of the world.
We leave Seattle at sunrise. The only sound is the slight breeze going thru my helmet.
We got lost, several times, the route slip didn’t account for unknown obstacles like a bridge that was being renovated or a street that was closed for repairs. GPS on your phone becomes your friend.
I love the smell of living, laundry, fresh bread, bacon, barbeque, pine trees, and fresh lumber being cut as I cross the Lewis and Clark Bridge from Washington into Oregon on the Columbia River.
The feel of the tall trees that completely block out the sun while riding the Yelm-Tenino trail all 14 miles of it.
The humanity of six different people who stop to help me when my wheel was caught in a railroad track and I tumbled onto the pavement.
I peddle as fast as I can while being chased by a dog on a country road in an area of rolling hills and farmland.
I love being able to say to people, when we see a city or a town, hey, I’ve ridden my bike there.
”
Here’s a link with more details of the 203 mile ride, Seattle to Portland (ridewithgps.com).
Science Based Fat Loss Protocols And August Boot Camp Classes /
July was a busy month. A couple of my clients were curious about what I eat, and what I actually do all day. (Click on those links to read more.)
I also attended the 2021 IDEA World Fitness Virtual Conference, and the Los Angeles Dodgers Strength & Conditioning Symposium Series (virtual as well). I attend these to get the latest science-based training information which I apply to my own training as well as sharing with my clients.
I’ll write more about these conferences, but I’ll share an important thought here.
Example of L.A. Dodgers Spiderweb Assessment
The Dodgers use what they call a “spiderweb assessment”. As you can imagine, the Dodgers have a huge budget to assess and implement their training programs with their athletes. When the Dodgers sign a player to the organization they are run through many tests. Looking at the psychology, nutrition, injuries, strengths, and weaknesses. All of these assessments are combined on a “spreadsheet”. Then the various departments, such as physical therapists, performance specialists, nutritionists, etc. all work together to create “resilient and robust athletes. They work to create the best athlete, not the best gym rat.”
This relates to how I train my “athletes”. My goal in helping you is to build a stronger you…in and out of the gym. Yes, I want you to achieve your fat loss/strength goals, but I always keep in mind that I want it to apply to real life. I want you to be stronger and more durable to life’s challenges and stresses.
The Dodgers invest heavily in their players, in hopes to get the most healthy and productive output from their investments. We may not have the same fortune to invest in ourselves, but I encourage you to invest what you can. Eat the highest quality foods, devote time to effective training programs, and get the proper sleep and recovery. Be honest. How much time and money do you invest in yourself? Write down and analyze where your time and money are going. Are you spending money on junk food and sugary Starbucks drinks? And time? Are you spending hours on the couch looking at Netflix or Facebook? Our time is finite. Spend it wisely.
As always. If you believe I can help, I encourage you to train with us. Be it Boot Camp, personal training, or online virtually via FaceTime or Zoom. And if you aren’t training with me, get after it on your own.
Here are the details for August.
August
MWF Camps - 13 classes for $165.
Tu/Thur Camps - 9 classes for $135
$20 (one-time drop-in)
Morning Classes:
5:45 am - 6:30 am
Evening Classes:
6:00 pm - 6:45 pm
Class: Each class is 45 minutes in length.
If you’d like to receive updates and tips, please subscribe to my newsletter here, stephencoopertraining.com/newsletter
Thanks,
Stephen
Contact me if you have questions. And current boot campers please let me know if you’ll be continuing in August.
Your Commitment To Training /
Recent hike near Sequoia Park…
I don’t run a hardcore “boot camp” where screaming and shouting happens but I do appreciate discipline.
I believe that many clients who come to boot camp are looking to improve their discipline. Getting results when it comes to fitness, fat loss, etc. are earned through discipline. Quick or temporary fixes do not produce long-term results.
When you sign up for boot camp, I am expecting that you will show up on time, on your particular day to train. Emergencies happen, I understand…but staying up late, drinking wine, and missing your early morning workout are choices.
If you want better results, you will have to make better choices.
If you miss a class, then email me. Let me know why? If there was some type of emergency or injury, then I will typically credit you for the missed class. If you just missed because you were tired, slept in, too cold, etc., then you lose the class.
Classes need to be made up by the end of the month, they do not carry over.
You’ve committed to showing up and putting in the work. If you need calls, texts, etc. to keep you on track, let me know.
March Boot Camp Details /
February 27, 2021
How do you measure your progress?
What numbers are important to you?
Are you measuring at all?
Figure out what matters to you, and keep track of those numbers. Do not fool yourself. You do not have time to waste.
Get after it!
March Boot Camp Details
Monday/Wednesday/ Friday Camps - 14 Classes for $175
Tu/Thur Camps - 9 Classes for $145
Hours:
Mornings: 5:45 AM - 6:30 AM
Evenings: 6:00 PM - 6:45 PM
No classes on weekends.
Contact me with questions.
P.S. Continuing active clients, please contact me for your special price for this month.
Jan 2021 Camps, and Looking Back on 2020 /
January 2, 2021
Altadena, CA
We all know that 2020 was a challenging year. I'm usually a pretty positive guy, but this year brought serious and deadly events for so many that it was hard to keep positive both physically and mentally.
On the physical side, I'm happy to say that my health and that of my family were awesome...and I'm extremely grateful. I did my best to keep my eating, sleep, and nutrition on point as I felt a greater pressure to stay healthy for my family and for my clients.
Mentally it was a challenge. I heard from so many about sickness and deaths of friends and relatives that it was definitely hard not to get depressed. I dealt with it by limiting my time on social media and news, and paying attention to my own health.
I saw 2020 as a time for "maintenance" for many clients. Trying to keep off the weight gain creep, and trying to stay healthy. My hope for 2021 is that we can make some progress. Hopefully, as the vaccines roll out and the health of our society improves we can get back to achieving new goals and excellent health.
I've shared some more thoughts on my personal blog too...
https://www.stephencoopertraining.com/dailymessage
For those of you who will be training with me this month, make sure to bring warm gloves and dress in layers as the days can get cold.
Details for January...
MWF 12 classes for $165
T/Thur 8 classes for $135
Morning classes 5:45 AM - 6:30 AM
Evening classes 6:00 PM - 6:45 PM
Contact me with questions.
Thanks,
Stephen
2021 Boot Camps /
Welcome to 2021
Classes begin Monday January 4, 2021.
The Monday/Wednesday/Friday Camps will have 12 classes and the price is $165.
The Tuesday/Thursday Camps will have 8 classes and the price is $135.
Per class drop-in is $20.
December Boot Camps Start Tomorrow (Limited Spaces) /
November 30, 2020
Altadena, CA
Back from our daughter's wedding in WA, and ready for our last boot camp of 2020.
Restrictions may change, but as of now, we have our last camps for this year.
I encourage you to commit to taking care of yourself. Do your best to move, eat well, stretch, and get adequate sleep and recovery.
Details for December...
MWF 12 classes for $165
T/Thur 9 classes for $135
Morning classes 5:45 AM - 6:30 AM
Evening classes 6:00 PM - 6:45 PM
Contact me with questions.
Thanks,
Stephen
Filming Friday Morning, and a Midday Boot Camp /
October 1, 2020...
Two quick items.
For this Friday morning (October 2) clients only. There will be filming going on, so we may need to park on the street.
The second item - I may be offering a midday boot camp class. Since the school is not being used for physical classes, I have received permission to hold classes during the day.
Let me know if you might want to train during the day, maybe take a break from your Zoom meetings.
If I have enough interest I will create a class.
Contact me with any questions.
New in October (Boot Camp and Nutrition Coaching with Alexia) /
A new boot camp class starts Thursday, October 1.
There are 9 classes in the Tuesday and Thursday camp and the cost is $135.
There are 13 classes in the Monday, Wednesday, and Friday camp, and that price is $175.
For those of you who were in the September class, I have been crediting clients who missed because of the smoke we had here in Altadena. Some of you have received refunds, and some of you have made up the classes. Assuming you will continue in this October camp, I will credit you for those classes. We’ll discuss it on a one-to-one basis.
I’m excited to introduce Alexia Galakatos who is joining us as a nutrition coach. She’s been a client of mine and a friend for many years. She is a strong woman who brings a lot to the fitness puzzle. You can read more about Alexia here. I’ll be writing more about her very soon.
Lastly, I highly recommend you watch ‘Rising Phoenix” on Netflix, link - https://youtu.be/-W7Bek4jvos. If you feel like you can’t train for any reason, I suggest you watch this and get inspired.
Enjoy today.
Contact me with questions.
September Boot Camp - Still Trying to Lose the COVID 15? /
September 1, 2020...
With an information overload showing no signs of letting up, I have a couple of ideas for you.
Tip 1:
Eliminate something.
Take an honest look at your day. What is getting in your way of committing yourself to better health or exercise?
You don't have time?
Are you spending time scrolling on social media? Hours watching TV/Netflix?
A phrase I keep in mind comes from ex-Navy Seal Chadd Wright, "never, ever die in the chair". (Link to video)
If you shared your daily calendar with me, do you think I could find some time-wasters to eliminate?
Slash at least one activity that is seducing you to stray off target.
Tip 2:
Take action.
And take action today. Be it walking, 10 push-ups, taking the stairs, just get moving.
Find something that is sustainable. Start small, but get moving.
Do these two things and check-in with me. What did you do? Don't let another month (newsletter) pass you by.
September Boot Camps begin today, and Wednesday, depending on if you are coming twice or three times a week.
The cost is $165 for 3x a week and $135 for 2x a week.
No classes on Labor Day.
Get after it. Life is short.
Email me if you have questions.
Welcome to August 2020 /
Flowers from a hike in Altadena.
I read an interesting article in the REI magazine today.
The author told of when he used to live in Los Angeles, and that when walking home from work he would try to walk a different route each time. He noticed what was going on around him, and really “saw” the city.
He goes on to share that he moved to a rural and snowy location, and within the first month of living there, he fell on the ice which caused a brain injury. He was able to recover the use of his limbs, but his brain functions are still a challenge.
A strong reminder to take advantage of each day.
I’m very grateful to those of you who have continued to train with me during these challenging times. I appreciate your business more than you could know.
So looking at the August Boot Camp - our Monday, Wednesday, and Friday morning Camp is almost full. All other days and times do have spaces.
Camp begins Monday, August 3, and Tuesday the 4th, depending on if you are coming 3 time or twice a week.
The cost is $175 for 3x a week and $135 for 2x a week.
Get after it. Life is short.
Free Headspace Membership for Los Angeles County Residents /
Thanks to one of my clients for passing along this information…
Mental health- meditation free for Los Angeles County residents
LA, we’re all going through the current crisis together. To help you during the pandemic, Headspace and the LA County Department of Mental Health partnered to provide support and resources during this challenging time.
Residents of Los Angeles County can sign up to access Headspace Plus at no cost until December 31st, 2020.
If you are in Los Angeles County and do not currently have a paid Headspace membership, please follow these steps to redeem:
Visit https://work.headspace.com/lacdmhresidents/member-enroll
When prompted, allow your browser to share your location
Once your location has been confirmed, you can log in to your existing account or create an account if you are new to Headspace
Enter the email address where you would like to receive your activation email (Make sure this is an email address you currently have access to) - you will then receive a link to activate the subscription
Click the "Verify" button in the activation email to activate your new membership
Please note: Headspace will only access your location during the activation process and will not have access to your location once the subscription has begun.
To redeem the free membership, you will need to allow your browser to share your location during the activation process and you must also be physically located in Los Angeles County at the time of activation.
L.A. County Gloves and Face Coverings - New Policy /
July 6 - Reopening Details /
Like you, I am trying to navigate through the new rules that COVID-19 has brought upon our lives.
My goal now just as it has always been since I’ve been a trainer, is to improve your fitness and your health, while keeping you safe. Now more than ever, I believe it’s critical to take care of your health to be as strong as possible during these challenging times.
Attention to exercise and a good diet are especially important now for your mental health and your physical health.
Knowing this, I’m trying to make our training together as beneficial and as safe as possible.
I've reviewed, implemented, and signed the reopening guidelines for fitness facilities which L.A. County has required. (An electronic copy is available for you to see if you like, just let me know.)
I’ve reviewed many other documents including “COVID-19 Industry Guidance for Fitness Facilities” which is put out by the California Department of Public Health and CAL/OSHA.
New Guidelines:
Clients please enter through East gate of the campus and stay away from classrooms whenever possible.
I will monitor my own health/temperature and stay home if I show any symptoms. I will wear a face covering as long as is required by the recommending agencies.
Expect a verbal check-in to ask you if you have any symptoms such as cough, shortness of breath, fever, etc. or have knowingly been exposed to Covid-19. I may do a temperature check if feasible. I will record client clearance info. on my attendance roster. (This if we have an outbreak, a public health dept. may ask for this detail) If high temperature is discovered, client will be requested to depart.
Upon arrival, clients will be asked to wear face coverings, and maintain at least 6 feet apart. Ground markings may be indicated to ensure.
A trash bag where clients and I will dispose of any supplies pre & post workout will also be available
Authorized disinfectant and related supplies will be available to myself and my clients.
Onsite restroom is off-limits except in case of an emergency, Clients will be provided proper disinfectant materials in case of an emergency.
Client Materials:
Clients bring their own water bottles, so we do not use a communal water fountain.
Clients will be reminded to wash their mats, and replace and or clean their face coverings for every class.
Post Class:
After class, clients will leave any equipment where they were working out, and I will sanitize as necessary.
My commitment to you:
Clients will be reminded of these procedures frequently in-person and online.
If by chance a client or myself tests positive for COVID-19, I will alert the necessary authorities. Lastly, I will keep abreast of any changes and consult with our doctor and my public health expert.
Client confidentiality will be adhered to with as much care as possible.
My goal here is to keep people safe!
Know that you can pay electronically to reduce close contact. Payments are due on the first class meeting.
I’m also consulting with doctors and public health experts on an ongoing basis.
Contact me with any questions or concerns.
Keeping you updated /
June 12, 2020...
I'll save you the details of an email from the school but will summarize. They are reviewing their policies and guidelines and will "meet" with me Tuesday.
Here is the email I sent them...
I appreciate you getting back to me.
I can imagine that you have concerned parents.
You can share with them that one of my current clients is an infectious disease doctor
Dr. Marc Lariviere - https://healthy.kaiserpermanente.org/southern-california/physicians/marc-lariviere-8976762
He has been advising me about reopening and is supportive.
And one of my other clients just sent me this email this morning.
"You can let them know you have a trained public health expert as one of your clients.
I will provide you the spray disinfectant for concrete & fencing, wipes for your equipment & protocol for Pasadena and Los Angeles public health Dept.
You can refer to my linked in profile for my ba ground certification on Covid19 & contract tracing.
Dr. Tracey Veal - https://www.linkedin.com/in/traceyveal32840a176/
I've read and can apply the necessary steps from the recommendations from the City and county of L.A..
https://corona-virus.la/sites/default/files/inline-files/20200610%20LA%20Resuming%20Operations%20Toolkit%20-%20Fitness%20Centers%20-%20vShare.pdf
Clients drive or walk in, and touch their mats or my equipment. They don't use bathrooms, water fountains, nor the hall. We basically use the pavement.
I'm fortunate to know and consider these experts my friends.
Hopefully, this clears up some of the concerns that parents have.
Let me know what other concerns you or they may have.
Thanks,
Stephen
So that's where we stand. It's quite frustrating for me in that I'm anxious to get started...but I just have to deal with these circumstances.
In the meantime, I will continue to offer personal training in person and online. I'm also doing small group training at a few residences. If any of these interest you and fit into your budget, contact me.
If you know of or have a location that might like to have me do my classes there, please let me know. I ask just in case the school decides they don't want me there.
Thanks,
Stephen
"Safe at home" COVID 19 Update March 20, 2020 /
March 28, 2020 - Update
Our Outdoor Boot Camp Classes are Temporarily Closed
But, I am sharing online classes via YouTube. I’m posting updates and videos on my main site, StephenCooperTraining.com. If you have questions about at-home workouts, or I can help in any way, reach out.
626-509-9958, or stephen@bootcamppasadena.com
March 20, 2020
Good morning,
Having read through the “Safer at Home FAQ” https://corona-virus.la/faq, and having many clients choose to stay at home, I am stopping the in-person boot camp classes.
I will be providing videotaped classes beginning on Monday the 23rd.
I will be sending out more info soon, and also a special webpage and email newsletter with tips and suggestions for training at home.
I’ll try to keep messages short and succinct, as I realize that everyone is filled with lots of information.
The best way to contact me - as always, is to email me at: stephen@bootcamppasadena.com
I’ll update here as the day goes on.
Take care,
Stephen
P.S. I’ll be here, just reach out.
Wednesday March 18, 2020 - Today's At Home Workout - No Equipment Necessary /
March 18, 2020 - Class # 8/13
Equipment needed: None
Warm Up: 60 sec
Tai Chi arm swing
Single leg deadlift stretch/touch
Squat, then reach both arms above head as high as possible, got to tiptoes
Split lunge, fingers laced above your head, as you drop one knee stretch up to the sky, lunge with next leg then tilt to one side
Work: 30/60/90 sec (see the time before each exercise) Repeat 2x, rest as nec between sets
60 - Push-up to plank
30 - Jump lunge
30 - Sprawls
90 - Alternating lunges
30 - Burpees
Rest as nec, repeat this set one more time
60 - Push-up
60 - Handstand hold
30 - Jump squats
60 - Squat hold
90 - Alternating lunges
Core:
90 - Regular crunch
90 - Bicycle crunch
90 - Hips up, shoot heels up to the sky
Rest as necessary
Tyson Squats:
Squat 1 time - squat deep and both back of hands must touch the ground
Take one step, then same deep squat as above but 3 squats
Repeat the step, then 5 squats
Keep repeating this one step while increasing the reps on each by 2 reps
So 7x, 9x, 11x, and so on till you reach 19x
100 total squats :)
STRETCH:
Dragon (one big step forward)
Pigeon
Puppy dog
Contact me if you have any questions. Or comment below.
A Letter To My Clients Regarding COVID-19 /
March 14, 2020
When I first began personal training over 25 years ago, my personal reason for training was mostly for vanity. It’s fun when people give you compliments on your looks, it becomes who you are. The health benefits just came along as a bonus for me. That’s not to say or discount that I’ve always thought that fitness training and diet were important for the brain, mood, and physiological health.
But over the years and as I age, my own reasons for training have changed. My goal for many years has been to be as strong and as healthy as possible to live life to the fullest. To create a strong foundation from which I can travel, ride my motorcycle with my son, hike, and be there for my family. Basically, I want to be in a position to ask my body to due whatever I want, and it will respond without hesitation.
Boot Camp Will Continue With Regular Classes
We are fortunate to have a client who is an infectious disease specialist (MD), and I’ve spoken with him about any additional precautions I need to adhere to along with any advice from the WHO and CDC.
Class Precautions
If you come early to class, you may have already seen that I have a habit of wiping down the equipment with Clorox wipes. This has been consistent before the new coronavirus. This, of course, will continue with special attention. If I run out of wipes, I will make a hospital-grade disinfectant with Clorox.
We will refrain from using the boxing gloves as not to encourage contact in this manner.
Keep 3 feet or more distance from one another. This is pretty common for us in class, but just to keep in mind.
If you or someone in your home is sick, use common sense and stay home. (Contact me for workouts to do at home. I can help.)
Cover your cough or sneeze with your elbow or tissue.
Use hand sanitizer (at least 60% alcohol) before and or/after class.
But, Do Exercise
I wouldn’t start a vigorous exercise program right now, which could cause even more stress…but I would continue to exercise. The coming together, sharing and talking does help. Mentally and physically.
Financial Strain
I’ve already heard from clients who have lost multi-million dollar contracts. In my own family, my son’s job hours have been cut by 30% and my daughter who works in Port Townsend, WA found out that her work is closing today and they aren’t sure when they will reopen.
Having said this, I hope that we can help each other. If you want to train, and you do not have the money coming in, we can work out a deal. Train now - pay later.
On the flip side, if you can pay for multiple months ahead, I will give you a fair discount.
Wrapping Up
I always try to look at the bright side of things. My hope is that this “pandemic” can bring us closer. What makes my boot camp classes is YOU, and your involvement. Sharing, laughing, ribbing…it’s a community that I truly treasure. I’m here, strong and healthy and ready to help.
Contact me