Breakfast

Shake and Paint /  by Stephen Cooper

Morning get up and go breakfast shake. Water, protein powder, big handful spinach, frozen acai.  (Clients sometimes ask where can they buy frozen acai in Pasadena...I usually get Sambazon frozen acai at Whole Foods.) 

Workout...

Some clients have asked me to post our workouts.  Here is the link to yesterday's workout.

Fun...

We have a very fun event planned for Friday April 5 from 8 pm - 10:30 pm. 

We will be meeting at Paint The Town in San Marino.  There, we will have the whole place to ourselves.

Each person will get to select one studio painting and the instructor will walk you through the painting process, step by step. (Don't look to me for any tips or pointers...and no laughing at my lack of painting skills).  You can change colors, backgrounds and add whatever creative things you want. 

Don't worry if you have never painted before...

Please bring wine or your favorite beverage, and some healthy snacks if you like.

The cost is $25 per person.  Please confirm your space with me soon so that we can plan on supplies.

Calendar

April 1, Monday, Wednesday, Friday Boot Camp Begins

April 2, Tuesday/Thursday Camp Begins

April 5, Paint The Town Party in San Marino

 

Tips for Your First Week at Boot Camp /  by Stephen Cooper

Typical DinnerI often feel that there is a lot I would like to tell you when you first join my boot camp. There are many tips that I have from past experience which I believe can help.  Today I'll just discuss a few.

Modifying Eating

For your first week cut out all liquids except for coffee, tea, and water.  Try to drink one icy cold glass of water with 30 grams of protein powder within 30 minutes of waking up.

Remove all sweets/sugar from your diet.

Add vegetables to at least 3 meals/snacks per day.

Eat some form of animal protein (eggs, chicken, fish, meat) at least twice a day.

Consider supplementing your diet with fish oil.

Boot Camp Workouts and The Right Food to Help You Burn Fat /  by Stephen Cooper

This morning we did a challenging bodyweight boot camp workout designed to burn fat, and adding these foods will not only fuel your body for training, but they will also help you to burn fat.

Breakfast

Pumpkin Pancakes, credit-Fast Paleo.com

Ingredients

  • 1/2 C Canned Pumpkin
  • 2 Eggs
  • 1 Tbsp Honey
  • 1/4 C Coconut Oil- Melted
  • 1/4 C Coconut Milk
  • 1/4 C Coconut Flour
  • 1 tsp Cinnamon
  • 1 tsp Baking Powder

Cooking Steps

Preheat griddle or pan to 350. In separate bowls, mix wet and dry ingredient.
Combine wet into dry. Spoon mixture onto griddle and cook 2-4 minutes per side.
Enjoy as is, smeared with more coconut oil, or topped with pure maple syrup and pecans. Mmmm!

Lunch

BLT Salad

Ingredients

  • 6 Slices Bacon
  • 1 head Romaine Lettuce
  • Tomatoes
  • 2 Tbs Dijon Mustard
  • 2 Tbs Honey
  • 2 Tbs Olive Oil

Cooking Steps

Mix mustard, honey and oil to make dressing.

Fry bacon then chop. Slice tomato. Chop lettuce. Toss with dressing. Quick, easy and DELISH!


Dinner

Mexican Stuffed Bell Peppers, credit-Fast Paleo.com

Ingredients

  • 1lb Lean Ground Beef (grass fed ideal)
  • 1 Chopped Onion
  • 1 Can tomatoes with green chillies
  • 1 hand full chopped Cilantro
  • 1/2 can Black Olives sliced
  • 4 Yellow Bell Peppers
  • 1 tub fresh salsa
  • 3 Avocados
  • 6oz can of tomato paste (optional)

Cooking Steps

Preheat Oven to 350. Brown beef with 2 Tablespoons Chilli Powder, 1/2 Tablespoon Garlic Salt, 1 Tablespoon Cumin, 1/2 Tablespoon Red pepper, 1 Tablespoon Paprika, 1 Tablespoon Onion Powder, and 1 Teaspoon Oregano.

While it is browning, chop the white onion and cilantro. Add onion and cilantro to the beef and saute another 5 minutes. Half and seed the bell peppers. Take one half bell pepper, finely dice it. Add diced bell pepper, canned tomatoes, 6oz can of tomato paste (if you like ‘em creamy), and olives to the meat mixture.

Spray a glass pan with olive oil and place bell peppers open side up. Push the meat mixture to one side for the pan and tilt it so that any access liquid drains to the other side. Spoon out any excess liquid. fill each pepper with the meat mixture. Bake for 30 minutes.

While they are baking, mash up the avocados and 1 Teaspoon Garlic Powder. When they are done scoop some guacamole on top and use salsa as desired.

 

First Day of Boot Camp, Start Right With These Helpful Recipes /  by Stephen Cooper

If you are joining us for the first time, a big welcome to you.

Today I've listed a day's worth of Paleo style recipes to get you on the right track.  I'll discuss later why I choose the Paleo method, but for now just know that these are great examples of what to eat while you are training with us.

Boot Camp Breakfast (Paleo Style)

Spinach Breakfast Shake

Ingredients:

  • 12 oz. unsweetened full fat coconut or almond milk
  • 1 frozen banana (add terrific sweetness)
  • 1-2 dried dates
  • 1/2 cup frozen blueberries
  • 2 cups raw spinach leaves
  • 1 scoop vanilla whey protein powder

Directions:

  • Combine all ingredients in blender and blend until smooth or desired consistency.

Lunch

Mango Chicken Salad (from my favorite Paleo recipe site, Everyday Paleo.com) 

Snack

Larabar  (you can get these at Target, Trader Joes, and Whole Foods)

Dinner

Butter Poached Salmon with Warm Tomato Relish (from my favorite Paleo recipe site, Everyday Paleo.com)

Did Your Breakfast Bring You Closer to Your Fat Loss Goal? /  by Stephen Cooper

I ask that because your success at losing fat and most importantly, keeping it off come down to habits.

No quick fixes, or pills...just habits and discipline.

So let me know here in the comments, or via email.

Calendar:

July 4 NO CLASSES  If you have already paid for the Monday class, you are welcome to use that credit for a Tuesday or Thursday class, or I can refund or credit that day.

Welcome to A New Boot Camp /  by Stephen Cooper

Today is the first day of another boot camp.

Today is another day to choose if you will create new habits that contribute to better health.

If you are brand new to boot camp, and even if you have been to many before, I encourage you to take new measurements.  At least take your weight, a before picture, and some circumference measurements with the tape measure.

Get you mind in the game.

Be ready for the workouts.  

Get the proper sleep, and get on track with your eating.

Just this morning I posted my breakfast shake recipe.

Got questions?  Ask?  I'm here for your success! 

What to Eat for Breakfast to Burn Fat /  by Stephen Cooper

One of the questions that I get asked is, "What should I eat for breakfast?".

I'll tell you exactly what I ate this morning, I even took a picture of it.

Breakfast protein shake:

2 cups water

2 scoops chocolate protein powder

1/4 cup full fat coconut milk

frozen acai packet

sprinkle of cinnamon

In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.

I put this up here to show you exactly what I do.  This is a real life situation where I needed a quick, yet healthy meal to get my day started.

One of the questions that I get asked is, "What should I eat for breakfast?".

I'll tell you exactly what I ate this morning, I even took a picture of it.

Breakfast protein shake:

2 cups water

2 scoops chocolate protein powder

1/4 cup full fat coconut milk

frozen acai packet

sprinkle of cinnamon

In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.

I put this up here to show you exactly what I do.  This is a real life situation where I needed a quick, yet healthy meal to get my day started.

Other breakfast ideas 

Avocado, egg, and bacon salad

Easy Power Protein Breakfast Shake

 

Plan your day, and check in here. /  by Stephen Cooper

Do you know what or where you will be eating today?

How have you planned your day so that you can guarantee you will be eating in such a way that it contributes to you being leaner and more fit?

What did you eat for breakfast this morning?

Let me know your responses here in the comment section above.  (I have posted my breakfast.)

Today's workout has been posted in the Member's Area...

Avocado, Egg, and Bacon Salad for Breakfast /  by Stephen Cooper

From boot camper Michelle...
The question I have received often since starting my paleo journey is "what do you eat for (breakfast, lunch, snack, dinner?" Breakfast is the hardest for most. It seems simple to throw toast in the toaster, cereal in bowl, or grab some fruit without a thought to protein and healthy fat to fuel your body. Maybe you are rushing after your morning workout, to get kids fed, off to school, and yourself in the car for work. This is a breakfast that I promise, with a little bit of preparation, can be just as simple and enjoyed by the whole family. And the protein and healthy fat will leave you sustained until lunch. I often enjoy this for lunch as well.
 
1/2 Ripe Avocado, mashed
1 Hard-boiled Egg, diced
1/2 medium tomato, diced
Lemon or Lime juice, to taste
2 pieces of uncured bacon, crumbled (baked in oven @ 400 degrees for 20min; trader joes has a great uncured bacon)
salt and pepper, to taste
At the beginning of the week, prep your hard-boiled eggs and bake your bacon (this is less mess option, I will never go back to pan-frying bacon). You can chop your tomatoes and place in container as well (though I prefer fresh tomatoes, if fluctuating price of tomatoes are a concern, there are some relatively inexpensive canned organic diced tomatoes available, I've purchased for about $1). In the morning, mash the avocado, add the egg, tomato, lemon or lime juice, salt and pepper. Mix all ingredients together (lightly), top with bacon and enjoy! Some alternatives (if you don't eat pork, for example)- uncured beef or turkey bacon, chicken sausage (Trader Joe's has great minimally processed, gluten free options), canned crab meat, shrimp. Get creative.