Get in the Habit

With some new clients getting ready to start the next boot camp this Friday, I'm always trying to figure out any important tips that I can pass along to them.

The biggest one that comes to mind today is the importance of creating and keeping the habit of exercising. 

I've found two things that have helped me to create and sustain some habits.

They are both free.  

BJ Fogg, PhD

The first is a "course" conducted by BJ Fogg of Stanford.  Here is the link, http://tinyhabits.com/ 

The second is the Lift app for the iPhone, link http://lift.do/

Once again I don't have any financial gain in passing these along to you...just a FYI.

Fat Loss Goals...Keep It Simple

As many of you know me, I keep my words to a minimum and like to keep my life simple.

When I make suggestions to you here or in class, I am passing along things that work in my own life.

I've come across something which I believe will really help with your goals here in boot camp.  (For that matter you can use it in the other areas of your life too...any place you want to work on your goals.)

There's a neat little book originally created by Zig Ziglar, but most recently updated and curated by Seth Godin.

Goal Achievement Book by Zig Ziglar and Seth GodinThe thing I like about this book is that it is simple and right to the point.

You'll hone down your top 4 goals for the next 12 weeks.

Once you have those you'll write down the steps you took each day to get closer to your goals.

And at the end of the day you'll check off if you did enough or not.  See, simple.

How will this help you with fat loss and your time at boot camp?

To get results here you only need to concentrate on doing a few things.

Eat clean, train, and rest and recover.  Imagine writing these in this goal book.

It will be easy for you to keep track of your commitment.

Do it!  And best of all let me know how it works for you.

You can get the goal books through Amazon. (No, I don't get paid for recommending these.)

Welcome to A New Boot Camp

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! 

Planning for 2011, And My Favorite "To-Dos" Organizer

I am busy getting ready for 2011 and one of my main goals is to help you filter the necessary from the unnecessary.

So often I hear from clients that they are overwhelmed with choices.

Here on the blog, and in our training sessions I focus on the useful and productive.  There is a lot of noise and distractions out there which can throw you off course.

How you organise and what actions you take each and every day are critical.

One of my favorite little tools for organising is called TeuxDeux.  It's a very simple and straightforward way to organise.  There is the web version and also an app for the iPhone.

I will be talking a lot more about planning in 2011, as our lives are only going to get more complicated if we don't take control soon.

Have a look, and let me know your thoughts.

TeuxDeux Demo from TeuxDeux on Vimeo.

Your Goal for Boot Camp Video

You know when you go to a store and someone says that..."may I help you?". It sounds so insincere.

It's difficult to put this across in an email, but I really do want to know how to help you. I've made a short video today where I talk about your goals in taking the boot camp.

When I think of my job as your trainer I have a couple of main points on my mind.The first is to help you achieve your goal as fast and as safely as possible. Each email, video, workout, etc., has your goal in mind.

The second goal is to help you develop these skills and techniques so that you'll make them a habit in your own life.

So having said that, I'd really like to know what can I do to help? Is it more videos, emails, articles, more training days, weekend sessions? I'm totally open to hearing from you and your ideas.

Take 2 minutes to watch the video, and let me know.

Have a great day,Coop 

The Process of Successful Fat Loss

As I've mentioned before, there are 3 areas that I ask you to focus.

1. Nutrition
2. Training
3. Rest and Recovery

One of the most simple ways to monitor yourself and see how you are doing is to give yourself  a rating from 1 being least compliant to 10 being excellent.

Each day simply note somewhere be it a paper notebook or electronically, how you did in each area.

Once again it seems simplistic, but simple is often not easy...but it works big time.  No mystery, no distractions.  You'll quickly be able to see how you are doing, or where you need to improve.

A New Camp Begins Today

For those of you who joined me this morning it wasn't too cold was it?  And with some sprints and other goodies thrown in, I'd say that you warmed up pretty fast.

Goals....I'm reviewing everyone's goals.

Most of you have mentioned that losing fat, toning, and getting a lean and athletic look are your main goals.

So how will you measure your goals?

Start with taking your scale weight.  I’m not a big fan of weighing as your lean body tissue may actually increase during the camp, while your body fat percentage decreases, but never the less taking your scale weight once a week during the camp may be helpful.

Take circumference measurements.  Guys may want to measure around the chest and belly button, while women may want to measure around the belly button, hips, and thighs.

Take a “before” picture.  I know this is a tough one for some, but it really helps.  You’ll get a true idea of where you are starting, plus you’ll notice your improvements as time goes on.

NEW FOR THIS BOOT CAMP SESSION

For these next 12 sessions I will be introducing a few new things.

Member’s area:  I just started a member’s page where you can share questions and hopefully encourage and help each other.  I know that some people are on the Boot Camp Pasadena Facebook page, but not everyone is on Facebook.  You may feel more comfortable sharing on this new “private” page.  In order to have access to the site, you will need to visit the page whereby I will “approve” your access.

Live video chat sessions via UStream.  If you aren’t familiar with UStream it’s a cool way for us to interact via the internet.  I’ll be live on camera and you’ll be able to type in your questions.  Our Ustream channel is here: http://www.ustream.tv/channel/stephen-cooper-tv I will make an announcement soon as to our first live session.

Live and recorded telephone interviews with other fitness professionals.  I will be hosting calls where I’ll interview other trainers, nutrition experts, etc.  You’ll be able to call in listen, ask questions, etc..  I will record the sessions and as a current boot camp member you’ll have full access to those recordings.

Hikes…Now that the fires have stopped and the trails have reopened, I’d like to conduct some fun hikes.  Most likely they’ll be on Saturday mornings.

Lot's of stuff,  with my main goal of helping you achieve your goals.

Please know that I always have you in mind whether it's doing these web posts, or doing the live stuff, I want to see you succeed. 

We are at the halfway point for this boot camp session.

Today marks session number 6, or half way through this boot camp session.

How are things going for you?

For most of you, you told me that you are taking this camp to lose weight.  How's your progress?

Did you take your measurements and weight at the beginning of this camp like I suggested?

Have you attended all of the sessions?

Are you putting in 100%...and then some?

Are you eating lots of vegetables, lean protein, fruit, and healthy fat?  If not, are you taking a multi vitamin as "insurance". 

Have you added healthy fish oil to your diet either through whole food sources like salmon and other fatty fish?  If not, have you considered supplementing with fish oil pills?

What else can I do to help?  Please contact me directly with any questions.

Choose One Habit To Make The Biggest Impact

My hope is that you have recovered and your muscle soreness has subsided.  I always say that the first week is the hardest.  Each workout and each week should be challenging, but hopefully you won't be as sore in the weeks to come.

When trying to lose fat and tone, there are a few areas in which I consistently "harp" on.

    * Diet/Nutrition
    * Training
    * Rest/Recovery

These are the basics area which must be mastered to achieve the fat loss you are looking for.

Sadly, on this list you won't see miracle potions or pills, wacky infomercial exercise gimmicks, or any other nonsense.

Fat loss and long term success is simple, but not easy.  I hope that makes sense.

If you stick to the basics of what I will discuss over the next four weeks or so you will learn how to take back control of your health and fitness.  Just as your body has responded to poor eating and not enough exercise, it will respond in a positive way with our boot camp sessions and healthy eating.

Here's my suggestion: (I "stole" this from a great little book, The Power of Less, by Leo Babauta.

1.  Choose one habit for the next 30 days which you know will make the biggest impact on improving your health or helping you lose fat.

It may be to stop eating white flour and sugar.
It may be being consistent about attending the boot camp classes.
It may be to stop or reduce your alcohol consumption.

2.  Write down your plan.  State your new habit and review it daily.

3.  Post your goal publicly.  A great place to post this is in our Facebook Group Page here.

4.  Report on your progress daily.  Once again I suggest the Facebook Group Page.  I set up that FB page so that we could support one another, encourage each other, inspire, and hold each other accountable.

5.  Lastly, after the 30 days, celebrate your new habit.

I really believe in the idea of "mastering" one habit at a time.  Just imagine how much progress you'll be able to make when you master your most important fitness related habit.

If you have any questions or might be stuck for ideas, let me know.