Review and Improve /  by Stephen Cooper

How do you know if you are improving (as it relates to fat loss and fitness)?

After each boot camp class, I check off those who came and those who missed.  For those who miss without letting me know what's up, I send them an email asking what happened.

My clients know that I'm going to hold them accountable...but how about you?  How do you keep yourself on track?

Here is one thing that I personally use that keeps me moving forward.

It's an app called Coach.me.  It's a very simple and free app where you can create and track your goals.  It's simplicity is what makes it so helpful.  You can create simple goals like "drink X amount of water today", "exercise", "stretch/recovery work", etc..  Then just swipe to check it off your list.  It's a nice little win for the day when you can check these things off your list. You can also review how you've done for the week, month, and year.

I'd rather you focus on mastering the habits, rather than putting too much pressure on yourself to reach a certain goal, say "I want to lose 10 pounds by Monday".  I've found that weight can fluctuate a lot, and it comes off in spurts.  You can control your effort towards your habits and goals, but you can't predict when and how much weight will come off.

Don't over complicate things.  

Boot Camp Calendar:

Nov 11th Veterans Day - Regular Class Schedule

Nov 26 & 27th No Classes, Off for Thanksgiving

No shortcuts /  by Stephen Cooper

I often see a calmness in the face of clients when they realize that there are no shortcuts.  

When the realization hits that this is going to take hard work, training almost becomes easier, and more focused.

Scattered thoughts and hopes and wishes for fat loss turn to a solid workable plan.

Something clicks when you realize deep down inside this is going to take work.

Let go of distractions, and train hard.

Your investment of time and effort will pay off.  

 

Today's thoughts /  by Stephen Cooper

Some clients email me notes on what they've eaten and also what they've done for exercise outside of camp.  It's a good way for me to know what's going on, and also for them to be held accountable.

So often clients bounce from eating well and exercising to stopping an activity and eating poorly.

Here's what I wrote to her today..."Find what motivates you to stick to good eating, and to your training.  The longer I'm in this profession, the  more I realize that it takes something deep to really get people to change and keep their good habits.  We each have our own reasons, I just hope that you can dig deep and find something that keeps you on the healthy path."

November Dates /  by Stephen Cooper

November 2015 Camps

Monday, Wednesday, Friday Camps Begin Monday, November 2 (12 classes for $165)

Tuesday and Thursday Camps Begin November 3 (7 classes for $115)

 

Losing Fat is Simple, But Not Necessarily Easy /  by Stephen Cooper

I was talking with a boot camper the other night and we were discussing that losing weight is pretty simple...but not easy.

What do I mean by this?

I first got interested in lifting weights and "body-building" when I was about 13 years old.  That's 37 years ago, ouch!  In any case, I can remember the "secret" back then to a lean body was, lot's of protein, lot's of vegetables, and fruit.  Think back to Jack La Lanne days, that's what he was preaching in the 60's.  And you know what still works today?  Yep, you got it...protein, vegetables, and fruit.  These days there is more emphasis on the benefits of healthy fats, but otherwise, the suggestions are basically the same.

Please stop wasting your time, searching for supposed quick fixes, and shortcuts.  They're aren't any!

Focus on learning how to cook, whole and nutritious foods.

Make it a habit.

 

New Boot Camp Classes Begin October 1 and October 2 /  by Stephen Cooper

Choices, choices, choices.  When it comes to getting fit, and staying there, you are going to have to make excellent choices again and again.

Your choices either build a strong and healthy body, or they don't.  Don't fool yourself, and don't waste precious time getting off track.  Stick to the simple yet true path of smart training, healthy eating, and proper rest and sleep.

My advice is to learn how to train from home.  With a little bit of equipment and a little bit of space, you can get all you need to be healthy and strong. If you do better in a group, and with more structure, join us at boot camp.

But, before you decide to join us, keep these tips in mind.

  • Decide if you can really commit to training 45 minutes two to three times per week.  Does your schedule at home and at work fit into the class times I offer?  Honestly, if it's going to be hit and miss, you are better off focusing on committing to training from home.  You need to find something where you can't make excuses for not training.
  • Can you focus on training without using your phone for 45 minutes? Getting the most for you time and money means serious and focused work while training.  Save the funny squirrel videos and social media updates till after class.  (I do understand that you may need to set your alarm and, unfortunately, I've had clients who've had relatives who are quite ill, so I understand using the phone in these cases) Otherwise - keep your phones off.  Our time together is limited, make it count.

Camp details...October Camps begin Thursday the 1st, and Friday the 2nd

3 day per week camps meet

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

MWF evenings 6:00 PM - 6:45 PM

Cost is $175 for 3x per week (13 classes) 

2 day per week camps meet

Tuesday & Thur mornings  5:45 AM - 6:30 AM or

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

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

Contact me to secure your spot, and email me if you have any questions.

Thanks,

Coop

P.S.  Current boot campers, please let me know if you will be continuing in the October camp.  If you have already let me know, disregard this. Thanks.

Details for The August Boot Camps /  by Stephen Cooper

The more years that I spend as a trainer, the less I focus on promoting my training.  Might sound kind of weird, but over the years I've found that those who get the best results, are those who take their time and really look deep inside.  This isn't about some temporary fix, or some special deal...this is about an investment in your health.

Before you commit to training you need to ask yourself some serious questions.

1.  Can you commit to training 45 minutes twice or three times per week? This means showing up, on time, cel phone off, (no distractions), ready to work on you. 

2.  Do you really consider your health important?  Or would you rather spend your time watching TV, or flipping through Facebook?  Your choice.  Don't fool yourself. Your health will suffer.

I'll keep it to these 2 questions for now.

Decide if you and your health are really worth it.  If so, have a look at the details below, and contact me.   

August camps begin Monday, August 3 and 4

3 day per week camps meet
MWF mornings, 5:45 AM - 6:30 AM * UPDATE THIS CLASS IS ALMOST FULL
MWF evenings 6:00 PM - 6:45 PM 
Cost is $175 for 3x per week (13 classes)

2 day per week camps meet
Tuesday & Thur mornings  5:45 AM - 6:30 AM or
Tuesday & Thur evenings 6:00 PM - 6:45 PM

Please email me with any questions.

 

Summer Paleo Challenge to Begin July 1, 2015 /  by Stephen Cooper

One of our past Challenge Winners.

One of our past Challenge Winners.

Are you ready?  It's time for The Summer Paleo Challenge.  

In reviewing the results of past challenges, it's plain to see that so many have had great success from participating.

In our last Challenge, one winner lost almost 17 pounds, and the other went from a size 4, to a size 0.

Past participants have said...

Nicole says..."I've lost a total of 15 pounds since I started boot camp, with 10 of those since starting the Paleo Challenge."

Michelle says..." Stepped on the scale this morning and I'm down 10.5 pounds since the start of the challenge."

Sal says... "Weight at the beginning of The Paleo Challenge was 228 lbs. Weight at the end of the challenge was 210 lbs.  My waistline in the beginning was 42in., and now is 38in.  Initially, I was a bit skeptical about the challenge. I noticed I had a lot more energy during the workouts and throughout the day.  I also started sleeping better, which I think came from having a good diet. I’ve decided that I am going to continue with this diet because it’s a necessary life change.    I've been riding the bike to work and going uphill minus 18lbs. makes a huge difference!

Here are the details

The 2015 Summer Paleo Challenge begins July 1, 2015, and runs for two months, ending on September 1.  

Here are some of the basics when it comes to following the Paleo Eating Plan.  (Please look over these to decide if you are up to the challenge.)

  • Eat real food

  • Do not eat dairy.

  • Do not eat grains.

  • Do not eat legumes.

  • Do not eat sugars of any kind, real or artificial.sugars of any kind, real or artificial.

  • Do not eat processed foods.

  • Do not drink alcohol, in any form.

  • Get 8 hours of sleep each day.

Details and Guidelines of the Challenge

  • Cost: $25 to be put into a kitty. (To be paid online, or if you train with me, it can be in person, by July 1, 2015.)

  • 3 'Before' pictures taken: (on or within 2 days of July 1, 2015 ) front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top.  (See example here.)

  • 3 'After' pictures are taken (on or before September 1, 2015).

  • Your beginning and ending scale weight.

  • Your Body Measurements:
    Belly: Place the measuring tape over your belly button and measure around your body. 
    Hips: Place the measuring tape across the widest part of your hips/butt and measure all the way around while keeping the tape parallel to the floor.
    Chest: Place the measuring tape around the biggest part your breasts/pecs and measure around while keeping the tape parallel to the floor.pecs and measure around while keeping the tape parallel to the floor.pecs and measure around while keeping the tape parallel to the floor.
    Thigh: Measure around the largest part of the thigh. Measure and record both legs
    Upper arm: Measure around the largest part of each arm, above the elbow. Measure the same portion of the arm every time.

  • Winning is based on improved body measurements and weight lost.

  • Stephen will pick the winners.

  • The Grand Prize Winner takes home 75% of the kitty plus 1 month of boot camp classes.

  • The First Runner-up takes home 15% of the kitty plus 1 month of boot camp classes.

  • And the Second Runner-up gets 10% of the kitty.

  • Past winners have taken home some really cool Paleo Cookbooks too.

 

Details of the Paleo Plan

Each day you should be doing 3 things.

1.  Eat Paleo

2.  Exercise

3.  Sleep at least 8 hours

  1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

  2. Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).

  3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).

  4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!

  5. Do not eat sugars of any kind, real or artificial.  No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.sugars of any kind, real or artificial.  

  6. Do not eat processed foods. This includes protein shakes, processed bars like Zone and Balance Bars, dairy-free creamers, etc.

  7. Do not drink alcohol, in any form.

Coaching and Support

Free, private coaching group via Facebook page with recipes, workouts, tips, accountability, and any support I can help you with. 

How to Sign Up

Simply click here to sign up online.  Once I receive your payment notification, I will email you more information, and invite you to the private Facebook group.

 

 

 

 

"Boot Camp" for Kids /  by Stephen Cooper

Every month or so, I get a phone call from a frantic parent hoping that my boot camp is one that helps kids with behavioral problems.  I don't have camps for kids.

But I've been referring them to the L.A. County Sheriff's VIDA program. 

I just received this notice...

Altadena station is now enrolling in the VIDA, (Vital Intervention and Directional Alternatives) program for kids aged 11 to 17 1/2. For more information visit, vida.la or call (661) 753-6293, and speak with Deputy Walters.

Conceived and operated by the Los Angeles County Sheriff’s Department, in partnership with community-based organizations, volunteers, schools and families, VIDA serves kids between the ages of 11 and 17 1/2 at eight locations across the county. Over the course of the 16-week program, VIDA participants focus on increasing academic achievement, improving family relationships, developing positive social behaviors and realizing the possibilities for a better future. 

The program includes regular visits with VIDA staff members, a Saturday component and weekly sessions with the child and parent to facilitate communication and understanding. Upon completion of the program, participants receive a certificate of completion and are referred to other programs to continue their growth.

Sticking With Simple /  by Stephen Cooper

"Competitive “sophistication” (rather, complication masked as sophistication) is harmful, as compared to the practitioner’s craving for optimal simplicity."

—Nassim Nicholas Taleb, Antifragile

I was talking with one of the boot campers this morning, and we were speaking of fitness and diet gimmicks.  Over my 16 or so years as a trainer, I've seen so much "B.S.".

Keep things simple.

  • Pay attention to your sleep and recovery.  Make sleep a priority, and find ways to reduce your stress.  (Easier said than done, but nonetheless, important.)
  • Eat a variety of whole foods.  Buy as natural as possible, and as less processed as you can.   High quality over quantity.  Eat less than you can burn off.
  • Challenge your body with physical movement.  Be it walking fast, yoga, whatever you can to challenge yourself and get you breathing hard.

You'll start achieving your desired results when you realize that being fit takes consistency and hard work.

 

Slow Down to Accomplish More /  by Stephen Cooper

"Going faster doesn't make you less lost." - Seth Godin

Things rings so true with training, doesn't it?  I often see or hear about people who are scanning Facebook, Instagram, or the internet, looking for the latest workout fad, the next diet, or the "new/best" supplement that will finally get the weight off.

Unfortunately, this time spent searching might have been better spent actually putting in the hard work.  Getting to be early, prepping healthy meals, and training.

When in doubt, focus on doing the hard work.

P.S.  Just came across while reading the LA Times...

"...Buddhism.  It's not the easiest religion, as anyone who has attempted to meditate for five minutes knows, yet it is immensely popular.  Why?  Becuase on some deep, intuitive level we know that we have to do hard work to attain what we are seeking." - Eric Weiner

Rituals and Habits /  by Stephen Cooper

"Every day I demand more from myself than anybody else could humanly expect.  I'm not competing with someone else, I'm competing with what I'm capable of."

- Michael Jordan

Are your rituals and habits bringing you closer to your health and fitness goals?  Check yourself.

If not, come join us.

New classes begin June 1.  Contact me.

 

April Camps Start Wednesday /  by Stephen Cooper

Train hard, stretch, and take a nap.

Train hard, stretch, and take a nap.

Really comfortable temperatures make this the perfect time of year to train.

As I mentioned yesterday, you could train on your own... and oftentimes I suggest that people do, but when you know that it's just not going to happen on your own, I encourage you to come train with us.

You'll be encouraged by me, and your fellow boot campers who will check in and help to keep you on track.  We notice, and will check in if you don't show up.

Don't let the days and weeks pass, before you get into action.  Start doing the right thing, and take care of yourself today.

April camps start on Wednesday April 1 (no joke), and Thursday the 2nd.

Classes meet Monday, Wednesday, and Friday mornings (5:45 am - 6:30 am), and from (6:00 pm - 6:45 pm) in the evenings.

The twice a week class meets at the same times, but on Tuesdays and Thursdays.

The price for 3x a week is $165, or $135 for 2x a week.

Contact me with questions and to secure your spot.