Calendar

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

 

Last Boot Camp for 2012 /  by Stephen Cooper

Morning clients at Boot Camp PasadenaHard to believe but the last boot camp session begins this Friday, November 16, and runs till December 17.  The last camp of 2012 will be 14 classes.  (Our regular camps last 12 classes.)

Classes meet in the morning from 5:45 am to 6:30 am, or in the evening from 6:00 pm to 6:45.

Cost is $192 for the 14 classes.

Contact me via email to secure your spot.

I Appreciate Your Focus and Hard Work /  by Stephen Cooper

To those of you who made it to this mornings' workout, I appreciate your focus and hard work.  I don't say it often enough but when I know that you've gotten up out of bed and made it to our training, it makes me happy.

I'm constantly watching you, and to see you giving it your all, struggling through the exercises...pushing through the discomfort, pumps me up.

You are on the right path.

Consistency and hard work will pay off.  Keep it up!

*****

Calendar

April - May Camps

April 25 - May 21 Monday, Wednesday, Friday Camp

April 24 - May 17   Tuesday/Thursday Camp

New Boot Camp Class Begins Tomorrow (or Tonight for Tue/Thur class) /  by Stephen Cooper

I've been receiving a few questions as to the odd start day of this boot camp.

Because of New Years Day falling on a Monday this year we began the camp on a Wednesday, so we begin a new session on this Wednesday Feb 1.

If you are in the evening Tuesday and Thursday class with Marie, your new camp begins tonight on more of a regular schedule.

Hope that helps.

Last Boot Camp Session for 2011 Begins December 5 /  by Stephen Cooper

Morning workout at Boot Camp Pasadena

Seems hard to believe but December is just a few days away, and our last boot camp for 2011 begins December 5.  (Camp is Dec 5 - Dec 30.)

The morning classes have been quite full, so I'm expecting that there will only be a few openings for new clients. (I'm estimating about 5 spaces.)   Secure your spot soon.

I really believe that exercising is one of the best things you can do during the busy holiday season.  With all of the extra "goodies" that you might be eating, and the stress that comes with the holidays, you'll want to take time to take care of yourself.

Best way to secure your spot is to email me at, stephen@bootcamppasadena.com.

P.S.  I'm working on the calendar for 2012.

Would You Like to Drop A Dress Size in Two Weeks? /  by Stephen Cooper

Summer vacations will soon be here.  Are you ready to be seen in your bathing suit?

Would you like to drop a dress size or two?  How about 10 pounds or more?

I ask these two questions as just last week I spoke with two boot camp clients who had done just that.

In a two week time period...
  • One female client lost a dress size and fit in to a new pair of jeans.   
  • A male client lost 12 pounds in the same two week time period.

Do you have similar goals?

Do you want to work on that bothersome belly fat?  Or work on those arms for a particular summer dress that you hope to wear?

Join us on May 23, as we start a fresh new boot camp .

I've actually added a 4 and 5 day option to our regular schedule.  Contact me for details.

Times are the same...
AM Session: 5:45a-6:30a
PM Session: 6:00p-6:45p

 

Focus on The Basics for Fat Loss /  by Stephen Cooper

Most of you who are in the boot camp are here for fat loss and toning.

Continuing with yesterday's theme of focusing on the basics, here are some more tips.

If you "blow it" in one area such as not getting enough sleep, make sure that you do your best in the other two areas, eating clean, and training hard.  If you falter in 2 or more areas, your chance of success is slim to none.

Have a look. (Video is about one minute long.)

 

Upcoming calendar:

Each Monday in May - My client, Onil Chibas of Elements Kitchen here in Pasadena, is donating 15% of proceeds when you eat at his restaurant to another great client of mine, Young and Healthy.  Pretty simple. Eat on Mondays, get some incredible food, and everyone benefits.

May 30 New camp begins

Day 39 Of the Paleo Challenge, and Vacation Updates /  by Stephen Cooper

Information Overload

I've been struggling a lot lately with this.  Tons of emails, messages from Facebook, Twitter, etc..  It's really distracted me from what I do best...which is developing programs and helping you with your specific situation.

I'm working on how best to provide you with results, and a lot of this other stuff is really getting in the way.

This means that I will be streamlining some things which may affect you.

A few things that will happen right away is that I won't be responding to direct messages on Facebook or Twitter.  I will be monitoring the boot camp page and will be posting updates (automatically), but I may not see your message there.

I will not be monitoring Twitter at all, but once again auto posts will be there.

Contacting Me

The best way to contact me is via email at: Stephen(at)bootcamppasadena.com.  I see email first, and during regular business hours 6a-5p, Monday - Friday.   I will try to respond as quickly as possible.

Calling me

For clients, you should have my cel phone number.  Once again you are always welcome to call me during those hours above.  If for some reason you don't have it just let me know and I'll gladly give it to you.

For people hoping to join the boot camp, please call (626) 609-7399, which is my voice mail.

Contacting me here on the blog

This is a great option, and one that will help a lot of people.  If you can share your questions here in the comment sections, your other boot campers will learn too.  I receive your comments via an email alert so I am usually quick to respond.

Best Place to Receive Updates

I know that many of you have been asking me about rain updates etc..  I will post all updates here on this boot camp blog page: http://www.bootcamppasadena.com/blog/  Check here first.  I can send updates to this page via my phone, but I can't email or call every individual.  Just in case...rain does not cancel morning sessions as we have use of the hall.  Rain shouldn't cancel evening sessions either, but dress appropriately as we often have to scramble for covering.

A Change in Billing by 2011

By next year I hope to implement a better system of payments.  I like to be as fair and flexible  as possible, but lately this too has gotten out of hand.  I say this not to be an ass and I hope that you don't take it that way...I'm just trying to focus on helping you, and I can't do that by being a bill collector/bookkeeper.

Minimizing Distractions

One of the most important parts of my business is being very truthful with you.  I like to practice what I preach.  If I preach balance, clean eating, good sleep, etc., I want you to be sure that's how I'm living my life. These past couple of months have not been in line with this, so that's why I'm changing a few things.

I truly believe that life is too important and too short not to be lived as we design it.   I know that I'm a lot happier when I live in this manner.

I hope that these changes will benefit you too.

I'm learning and experimenting all the time, and I'll share with you what I learn.

Important Vacation Updates

Thanksgiving Break

No sessions November 22 - 26

Christmas Break 

No sessions  December 18 - Jan 2

 

New Sessions will begin on January 3, 2011

Calendar /  by Stephen Cooper

Saturday June 19:

Free Self Defense and Jiu Jitsu Class at Gracie Barra in Arcadia.  Please confirm with me if you will be attending. Here is a link to photos and the address.

Monday June 21:

New boot camp session begins.  We still have a few openings in both the AM and PM sessions.  Please invite your friends and family.  Keep in mind the camp is designed for those looking to lose fat.  I've recently had some potential boot campers turned away because I felt that the camp would not be a good fit for them.

Memorial Day Times /  by Stephen Cooper

Memorial Day, May 31

As discussed in this morning's boot camp session, our meeting time for Monday the 31 morning class will be at 7a rather than our regular time of 5:45.  Nice...we get to sleep in.

Regular time for the evening session, 6p.  

Wisdom:

(Even though this quote is about Aikido, I still think that it applies just as well to our approach to exercise.)

"In your practice, you must always maintain a good provenance of your Aikido, always coming from goodness, friendship and the desire to harmonize with others. This kind of Aikido has great appreciation and deserves the admiration of others. Aikido which comes from a spirit of envy, jealousy, competition and rage has no beauty and does not deserve respect." - Rev. Kensho Furuya

Correspondence:

Hi Coop-

I have a sort of random question for you...

I've been working really hard on getting enough sleep (it's just as
challenging as keeping my eating on track!).  But, as with all things,
life sometimes happens and late nights occur occasionally.  Last night
was one of those.  I probably got 5 hours of sleep, if that.  So, this
morning, when it was time to get up for bootcamp, I pondered if it was
better for me to sleep a few more hours - or, if was better for me to
stick with the schedule and workout.

I was definitely dragging in the beginning of the workout - but, by
the end of it, I was completely energized and so glad I worked out.
Those results answered the question for me.... but, I'm still curious
what your thoughts are on the matter.

btw, I'm officially 20 pounds down from my starting point in March.
My waist has been the most significant loss - 5 inches!!  Thank you
for all the eating tips, feedback and encouragement - it's really made
a difference.  Joining your workout sessions has been the absolute
best thing I've done for myself in a very long time.

H.P.

My response...

If you could sleep in and then train in the evening that would be better.  If you could train in the morning and then take a nap, that would probably be second best.  Hope that helps.