It's Been Awhile

Boot Camp will restart on Monday, April 21. Our new, temporary location will be at St. Elizabeth Church, just across the street from the school.

It's hard to sum up what's been going on since the Jan 7th fires. So much sadness, shock, and uncertainty.

Many who've been displaced by smoke damage are slowly moving back to their homes.

For those who have lost their homes, it's unimaginable. Please let me know if I or the Boot Camp community can help somehow.

By getting back together in this supportive group setting, we can help one another. I've felt so much support from many of you reading this, and I am deeply grateful.  

Note for this soft re-opening:  

Morning classes only on Monday, Wednesday, and Friday

Evening classes are only on Tuesday and Thursday.  

I will adjust and add more days and times as classes fill up.

April 2025 Boot Camp Schedule

MWF April 21 starting date, 5 classes for $85

Tu/Th April 22 starting date, 3 classes for $50

Times:

AM Session 5:45 - 6:30 am. M,W,F

PM Session 6:00 - 6:45 pm Tu/Thur

$25.00 Per Class for Drop-Ins

I've missed you, and I look forward to catching up.

Best,

Coop

P.S. To those who have paid for the Jan camp or more, please remind me so I can credit you.

What are your goals for 2025?

I shaed this on my social media sites today. I’m curious to hear from you too.

September 2024 Boot Camp Details

Believe it or not, I’m running.

Now that the kids are back in school, you may have more time for yourself to train. No matter what your schedule is, committing time to your health pays off for you and your family.

Commit to taking care of yourself.

Join us in September if you'd like some support and accountability.

Here are the details...

Location:

Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins

September 2024 Boot Camp Schedule

No Classes On Labor Day, September 2

MWF September 4 start, 12 classes for $165

Tu/Th September 3 start, 8 classes for $125

“New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results.”

— James Clear

Contact me with your questions.

Sponsored by Viking Bags

August 2024 Boot Camp Details

Hiking above Altadena, CA

Have you been away on vacation and not trained as much as you know you should have?

Get back into action this month with our upcoming Boot Camp classes. (Details below)

I was reading some information on the psychology of exercise adherence and came across this interesting part about constraints.

"A constraint is a limitation or restriction on your ability to act. 

Constraints aren't controls, though.

None of these things ultimately determine what a person does.

Constraints don't always make things impossible.  They just make them more challenging.

Constraints change probabilities. They don't create inevitabilities.

Constraints don't wholly confine us."

It's true, isn't it? Decide to take action.

Location, Days, Times, Schedule, and Cost 

Location:

Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins

August 2024 Boot Camp Schedule

MWF August 2 start, 13 classes for $175

Tu/Th August 1 start, 9 classes for $135

Contact me with any questions.

Thanks,

Coop

Sponsored by Viking Bags

Life Gets Better When You Exercise

I watched an interesting interview with NYU neuroscientist Dr. Wendy Suziki, in which she shared many compelling reasons why exercise is crucial to maintaining and improving brain health.

Some benefits of exercise that she mentioned are:

• Improves your mood boost (dopamine/serotonin)

• Improves your memory

• Grow new brain cells

• Increase of longevity

• Increase happiness

She also mentioned the importance of community for brain health—not the false community of social media, but interacting with real people in real time.

Exercise should be part of your everyday life and part of your daily hygiene. It shouldn't be an obligation.

What would improve in your life if you committed some time to exercise? What are you missing out on because your fitness is low?

Demonstrate your commitment. Join us in training two to three times per week.  

Classes start Monday, June 3.

Location: Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Cost:

MWF June 3 Start, 12 classes for $165

Tu/Th June 4 Start, 8 classes for $125

$20 Per Class for Drop-Ins

Contact me with any questions,

Coop

P.S. For current boot campers, please confirm if you will continue at this June Camp. Thanks.

Spring Forward to a Healthier You: Attend Our Spring Boot Camps

Spring Forward to a Healthier You: Attend Our Spring Boot Camps

Are you being strategic about your health and training? If you're looking for a safe, effective, and diverse fitness program, look no further than our spring Boot Camps.

I hear from many people who need clarification about what type of training they should do, how much, and how often. Knowing you are crunched for time, your plans must be strategic.

My first goal when designing Boot Camp workouts is to keep everyone safe. I want you to get results but not harm yourself. If you train independently, please pay attention to your training plan. My next goal is to provide a variety that hits many points that are important to an excellent overall level of fitness. Our classes challenge each area: strength, cardio improvement, balance, core, and mobility. Do you need any of these in your workouts?

If you are only hitting some of these critical areas of a balanced and fit life, I encourage you to join us in April and experience the difference! Our camps start on April 2nd and 3rd, with convenient morning and evening sessions available. Plus, with options for 3-day and 2-day attendance per week, you can find a schedule that fits your lifestyle.

April Camp details: (No Classes on April 1)

April Camps begin Tuesday the 2nd and Wednesday the 3rd

3 day per week camps meet

MWF mornings, 5:45 AM - 6:30 AM or

MWF evenings 6:00 PM - 6:45 PM

The cost is $165 for 3x per week (12 classes) 

2 day per week camps meet

Tuesday & Thursday mornings, 5:45 AM - 6:30 AM or

Tuesday & Thursday evenings 6:00 PM - 6:45 PM

The cost is $135 for 2x per week (9 classes) 

 But don't wait too long! Secure your spot before March 20 to ensure you're ready to hit the ground running on April 2. Your health is worth the investment—take the first step towards a healthier you today!

You have the opportunity today to decide if your health is worth investing 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.

Contact me to reserve your spot or if you have any questions. Let's make this spring your healthiest season yet!

Thanks,

Coop

P.S. Current boot campers, please confirm your participation in the April camp. Your dedication inspires us all!

Sponsored by Viking Bags

March Boot Camp Plans

Near Henniger Flats

Hi everyone,

March will be a short training month for me as I will take some time off with my family from March 20 - April 1.

I will provide some workouts to those who want. Just ask me.

For those who want to attend their regular days and schedule, you’ll have 8 classes on MWF for $120, or 5 classes T/Th for $75. If you’d like to add more days just let me know.

Question for you.

When or how often do you review your progress?

You basically have 3 areas to look at:

1. Sleep

2. Eating/Diet

3. Training

As I always say, don’t complicate things. Take simple notes in your journal. Did you get enough sleep? Did you eat well? How often do you weigh yourself? And your training, how many days and for how much time did you move?

Look these over honestly and make a plan for the new week.

P.S. There’s no need to beat yourself up or dwell on a not-so-great week, just start today.

Make the Most of Your Session

Evening jog around the Rose Bow, Pasadena, CA.

When you come to train with me, it may be only twice or thrice per week for 45 minutes each session.

To make the most of your time, I encourage you to get into the proper mental state before you start. This means trying to clear your mind off the daily distractions and begin to focus on yourself. How are you feeling? Do you have any aches, pains, or joints that you should avoid training (and also tell me about)?

Next, turn off your phone. Use it only for emergency texts or calls. Give yourself 45 minutes of undivided attention.

Get to your class or training session a little before it starts. If you have any concerns or questions, ask. Do not miss the warm-up. This is important for many reasons, which you can read about on your own. You want to be prepared both mentally and physically for the training.

During the session, push yourself. Get uncomfortable. Good change comes from being uncomfortable.

Comfortable is sitting on the couch watching Netflix with a bowl of ice cream. Training is not the place for being "comfortable."

Life is short, and the time that you have to train is limited. Make the most of each session.

Sponsored by Viking Bags

Decide to Make 2024 Your Best Year Ever

Make 2024 the year that you decide to take your health and your fitness seriously.

It does come down to decisions. You decide if you’ll commit time to exercise or distractions.

You decide if you shop and prepare healthy meals or choose fast food and non-nutritious foods.

If you are serious and want to commit and want help on this path, then join us in January.

I can help you in so many ways. If you want, you can check in with me daily by sending me texts with pictures of your meals. We can chart your weight, measurements, habits, and progress photos. All of this is included at no extra charge.

Classes begin January 2, 2024.

Note that there are three training options.

Choose if you’ll train twice weekly, which is 9 classes for $145. Or choose to train three times per week, which is 13 classes for $175.

Drop-in or pay per class is $20.

You can attend any day or time to fit in your classes, but classes do not carry over to the next month.

Class times:

AM Sessions 5:45 am - 6:30 am

PM Sessions 6:00 pm - 6:45 pm

There are no classes on weekends.

To register:

Fill out the pre-training forms here, and I will email or call you to confirm your spot.

Questions:

You can email me or call me at (626)487-8980 with any questions.

Wishing you an awesome New Year!

Coop

P.S. Current clients please confirm with me if you will be continuing in the January camp.

Sponsored by Viking Bags

November Boot Camp Details

San Jacinto Mountains, Palm Springs

I see many famous online marketers beginning to presell their 2024 fitness transformation programs. Please don't fall for them.

Your success depends on your actions today, not some magical program coming next year.

Instead, train today. Eat well today. Pay attention to your recovery and sleep today...these will bring you true success.

If you need help with accountability, train with us at Boot Camp. If you can't make it in person, I offer the same boot camp/fat-loss workout program online.

The November Boot Camps start tomorrow. Note no classes on Thanksgiving and the Friday after.

12 classes for $165

8 classes for $135

Classes meet in Altadena, near the border of Pasadena.

Contact me with any questions,

Coop

P.S. Current Boot Camp clients, please confirm if you will continue in November.

This Is How You Lose Weight

VIP Accountability Program

Here's a real-life example of how one of my clients lost 10 pounds in August. (And the month isn't over yet.)

This client realized her eating and training habits needed improvement, so she committed to my "VIP" Training/Diet/Accountability Program.

This client trains with me by taking our Monday, Wednesday, and Friday morning Boot Camp classes. As shown in the picture above, her attendance is 100%!

For this particular client, I did not need to give her a specific diet. She knows how to eat healthy. It was just a matter of getting back to those good habits. Using this program, she can share pictures of her meals with me, and we can make adjustments. By having me as her accountability partner, she can stay on track and make progress toward her fat loss goals.

She shares her meal, and I can comment and make suggestions.

We all know how important exercise and leading a healthy life are. I encourage you to take this very seriously.

Invest the time and money in yourself.

Contact me for help or questions.

My Morning Routine

Click on the picture to see the video

I’ve compiled this morning routine from the late Charles Poliquin, Tim Ferries, and Dr. Andrew Huberman.

I’ve been doing a version of this for over 10 years, and it seems to serve me really well.

What is your morning routine? Do you have one?

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I’m grateful to get to try out some products from  Viking Bags, Elite Sports and Born Tough .

As you know, I give honest opinions on things I share with you. I will develop a review post once the product testing is done.

Keep an eye out for these updates.

Check them out here:

BJJ Gi's

Workout Shorts

You Are What You Are Optimizing For

You are coming to Boot Camp to make changes.

Be ready. I will ask you to do things that may seem “uncomfortable” to you. If you’ve been used to sitting on your couch for hours watching Netflix and eating junk food, then be ready for some changes.

Your body is in its current state because of your habits. Know this isn’t about judgment. It just is what it is.

As we improve your habits, so will your body.

Sponsored by Viking Bags

Self Care

Self care…

Spending time on myself, whether training or eating right, has been in my nature since my late teens.

When life is stressful or out of balance, I check on how I care for myself. I look at sleep, recovery, training, and diet.

There's no magic formula.

Just look at your life, review the critical areas, and improve.

Make an effort.

June Boot Camp Classes

Arenal Volcano, Costa Rica

I'm back from a week in Costa Rica 🇨🇷 and ready for our June Boot Camp.

I'm grateful for my habit of training, as I was able to put in some great hikes by the Arenal Volcano. Being able to ask my body to perform and respond to everything I want to do is a gift. I often wonder about others who, because of poor health and poor fitness, cannot do all they want. I feel sorry for them.

Are you at the level of fitness where you feel you can do all you want? If not, please do not waste another day hoping for change.

You must commit to action and improvement.  

It's my goal to help guide and push you toward your personal goals.

Join me for personal training or my boot camp classes.

June camps start tomorrow.

June Camps 2023 

Monday - Wednesday - Friday Camps - $165 for 13 Classes

Tuesday and Thursday Camps - $135 for 9 Classes

$20 Per class 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.

Please get in touch with me with any questions.

Thanks,

Coop

P.S. For current boot campers, please let me know if you'll continue in the June camps.

"It's Just Math" - Kobe Bryant

I see this with clients who put in the consistent work with their training and nutrition. It’s math like Kobe says.

Focus on being consistent and it pays off.

Will A.I. Help You Lose Weight?

There is a lot of talk lately, with many people touting how helpful A.I. will be. In contrast, I believe that physical training with others is very helpful. Actual support, interaction, and going through some difficulty together are healthy.

Coming to the boot camps is a great way to stay accountable and help fellow boot campers stick to their programs.

As a trainer, I have fun seeing you all chat, laugh and support each other.

We need human encouragement and human support.

An A.I. bot does not understand your challenges, nor does it have any empathy for you. It may tell you that you must consistently eat and train, but it cannot be the example. You need to know that it is possible as an average human to eat right and get in training day after day, week after week, and so on.

I've been posting more videos of my daily activities. I'm surprised and grateful that many people find some inspiration in them. It's hard for me to post as it's just what I do. But maybe my habits will inspire you to be more consistent.

We've got a shorter training camp this month

May Camps 2023 (Short Session)

No Classes May 22 - 29

Monday - Wednesday - Friday Camps - $150 for 10 Classes

Tuesday and Thursday Camps - $105 for 7 Classes

$20 Per class 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. 

Please email me with any questions.

Thanks,

Coop

Why Do I Eat Like I Do

And why do I choose this breakfast?

I eat according to what I have planned for the day.  I have a busy morning with one-on-one clients till about 1 pm, so I need a big breakfast that will sustain me through my normal lunch.

I won’t lift this morning, so my meal is slightly lighter.  On days I lift, I would have a little more protein, probably a date or 2, and some honey.

It’s about eating to provide sufficient nutrients and fuel.  Sufficient but not more.

Find and journal to see what works for you.

Take notes.  Do you feel energized after your meal?  Is your mind sharp?  Do you feel full/satisfied?  Do your choices bring you closer to your weight goals?

Adjust as necessary till you find your optimal meals.

April 2023 Boot Camp Details

Boxing is back in April.

Welcome to April already. 

If the rain has paused your training, I encourage you to make time for your health and exercise this month.  

Be honest with yourself. How much time and money do you invest in your health?  

Time:

If you were to share your calendar with me, how many minutes per day, week, or month have you spent on exercise? How consistent are you?

( I offer classes M-F all mornings and all evenings. I encourage you to commit to Monday, Wednesday, Friday, or Tuesday and Thursday as a simple way to put it into your schedule, but you can come any weekday to fit in your exercise.)

If you are spending your time on something other than your health and exercise, where are you spending it? Social Media, the news? Who controls your life, and where do you invest your time?

Get real.

"You'll build your confidence through relentless practice rather than mere hopefulness."

Money:

Where do you invest your money? Do you invest in healthy foods or junk foods? Soda? Alcohol? This isn't about judgment. Your body will respond to the inputs it receives.

I care deeply about how people spend their time. So many people live as if there is "always tomorrow."  

Do something today. Move forward towards a healthier commitment to yourself and your family.

"The smallest of actions is always better than the noblest of intentions."

Note that this month, I will be bringing back partner exercises. So we will be doing boxing again. It's been a long time.

I hope to see you this month.

April Camps 2023

Monday - Wednesday - Friday Camps - $165 for 12 Classes

Tuesday and Thursday Camps - $135 for 8 Classes

$20 Per class 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. 

Current clients:

Please confirm if you will continue training with us in April.

Thanks,

Coop

Jan 2023 Week # 1 Focus (Track Your Actions and Your Progress)

Track Your Actions and Your Progress

For this first week of January 2023, I want you to set up a method to track your actions and progress.

Keep it simple and easy to note and review.

When it comes to exercise, eating, and sleeping, I've been tracking these ever since I began training at around age 13.

Here’s an entry from 17 years ago. I used to use Google’s Blogspot to record workouts, etc.

I often take a quick picture of the weights I used.

My methods have changed a lot over the years. I've used scraps of paper and blogs and now use Apple Notes and a small paper notebook.

Think of this as your personal improvement diary. You can add pictures and videos to your notes. Don't overthink this. Just do what helps you to record, review, and take the necessary actions to improve.

Assignment:

Set up a method to track your actions and progress. Take a picture and send it to me.