Finish The Year Strong

Florianopolis, Brazil

This last month of 2022 will be busy, and you may be tempted to avoid exercising. But don’t.

Pay attention to your health, and stick to your exercise plan. (You do have a plan, don’t you?)

Our last Camp starts tomorrow. We’ll take the 26th off, but otherwise will have a regular class schedule, so you have no excuse.

Join us.

Monday/Wednesday/Friday Classes
12 Classes $165 - No Classes on Monday, December 26, 2022

Tuesday/Thursday Classes
9 classes $135

Don't hesitate to get in touch with me with any questions.

Who knew that exercise could be fun? (October Training Details)

Who knew that exercise could be fun?

Who knew that exercise could be fun?

I want to create fun, safe, and effective classes when composing training sessions.

I spend hours and hours each week studying. I'm consistently reading and learning the latest about health, fitness, nutrition, stress, etc. (Note that this is from legit sources, not 20-year-old Tik Tok "fitness" influencers).

When it comes to losing fat and improving fitness, there is a "blueprint" that, when followed, can produce excellent results. Everyone may have particular challenges and need adjustments to their schedule and lifestyle to achieve these improvements, but isn't it worth it?

It would help if you looked honestly at your daily habits. Are they leading you closer to your goals?

If you need help, contact me for personal training or my boot camp classes.

Our October Camps start Monday the third.

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

Tuesday and Thursday Camps - 8 classes for $135

$20 (one-time 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.

Contact me with any questions,

Stephen

No Classes on Labor Day, September 5

We may not train on Monday, but I’m posting a couple of videos to give you a boost and some inspiration. The lesson being, fit in exercise when you can. Don’t stress about perfection.

I fit in some Tabata burpees between training my boot camp clients and my personal training clients.

I never ask clients to do what I am not willing to do. I set the example and walk the talk.

June Boot Camp Details

I do most of my writing over at my other site, www.stephencoopertraining.com

You can find out about our June Camps here, www.stephencoopertraining.com/clients/ud254q100vlq4ng8dscncwvdmuzkfx

Details for October Boot Camp (Special Schedule)

October 2021 Boot Camps
No Classes - Sept 30 - October 6

MWF Camps - 10 classes for $150 (Only a Few Spaces in the AM Camp)

Tu/Thur Camps - 7 classes for $105

No Classes on Sept 30 - October 6

$20 (one-time 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.

Boot Camp Pasadena Client Rides Her Bike 203 Miles From Seattle, WA to Portland, OR

I asked long time training client , Audrey Urquidi to share about her recent bike ride, (yes bike ride) from Seattle to Portland. Audrey has been training with me since 2012.

By the way, Audrey turns 60 this month.

“Stephen

I could write volumes on cycling adventures.

Cycling keeps me grounded and sane. I’m not out to break a speed record, I don’t have the skinny Tour de France body. I just like to ride a bicycle. I like being outside for the sights, the sounds, the feels, and the smells of the world.

We leave Seattle at sunrise. The only sound is the slight breeze going thru my helmet.

We got lost, several times, the route slip didn’t account for unknown obstacles like a bridge that was being renovated or a street that was closed for repairs. GPS on your phone becomes your friend.

I love the smell of living, laundry, fresh bread, bacon, barbeque, pine trees, and fresh lumber being cut as I cross the Lewis and Clark Bridge from Washington into Oregon on the Columbia River.
The feel of the tall trees that completely block out the sun while riding the Yelm-Tenino trail all 14 miles of it.

The humanity of six different people who stop to help me when my wheel was caught in a railroad track and I tumbled onto the pavement.

I peddle as fast as I can while being chased by a dog on a country road in an area of rolling hills and farmland.

I love being able to say to people, when we see a city or a town, hey, I’ve ridden my bike there.
”

— Audrey Urquidi

Here’s a link with more details of the 203 mile ride, Seattle to Portland (ridewithgps.com).

Science Based Fat Loss Protocols And August Boot Camp Classes

July was a busy month. A couple of my clients were curious about what I eat, and what I actually do all day. (Click on those links to read more.)

I also attended the 2021 IDEA World Fitness Virtual Conference, and the Los Angeles Dodgers Strength & Conditioning Symposium Series (virtual as well). I attend these to get the latest science-based training information which I apply to my own training as well as sharing with my clients.

I’ll write more about these conferences, but I’ll share an important thought here.

Example of L.A. Dodgers Spiderweb Assessment

The Dodgers use what they call a “spiderweb assessment”. As you can imagine, the Dodgers have a huge budget to assess and implement their training programs with their athletes. When the Dodgers sign a player to the organization they are run through many tests. Looking at the psychology, nutrition, injuries, strengths, and weaknesses. All of these assessments are combined on a “spreadsheet”. Then the various departments, such as physical therapists, performance specialists, nutritionists, etc. all work together to create “resilient and robust athletes. They work to create the best athlete, not the best gym rat.”

This relates to how I train my “athletes”. My goal in helping you is to build a stronger you…in and out of the gym. Yes, I want you to achieve your fat loss/strength goals, but I always keep in mind that I want it to apply to real life. I want you to be stronger and more durable to life’s challenges and stresses.

The Dodgers invest heavily in their players, in hopes to get the most healthy and productive output from their investments. We may not have the same fortune to invest in ourselves, but I encourage you to invest what you can. Eat the highest quality foods, devote time to effective training programs, and get the proper sleep and recovery. Be honest. How much time and money do you invest in yourself? Write down and analyze where your time and money are going. Are you spending money on junk food and sugary Starbucks drinks? And time? Are you spending hours on the couch looking at Netflix or Facebook? Our time is finite. Spend it wisely.

For my notes on science-based fat loss protocols from Dr. Andrew Huberman of Stanford, click here. I find his podcasts super interesting.

As always. If you believe I can help, I encourage you to train with us. Be it Boot Camp, personal training, or online virtually via FaceTime or Zoom. And if you aren’t training with me, get after it on your own.

Here are the details for August.

August

MWF Camps - 13 classes for $165.

Tu/Thur Camps - 9 classes for $135

$20 (one-time 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. 

If you’d like to receive updates and tips, please subscribe to my newsletter here, stephencoopertraining.com/newsletter

Thanks,

Stephen

Contact me if you have questions. And current boot campers please let me know if you’ll be continuing in August.

Your Commitment To Training

Recent hike near Sequoia Park…

I don’t run a hardcore “boot camp” where screaming and shouting happens but I do appreciate discipline.

I believe that many clients who come to boot camp are looking to improve their discipline. Getting results when it comes to fitness, fat loss, etc. are earned through discipline. Quick or temporary fixes do not produce long-term results.

When you sign up for boot camp, I am expecting that you will show up on time, on your particular day to train. Emergencies happen, I understand…but staying up late, drinking wine, and missing your early morning workout are choices.

If you want better results, you will have to make better choices.

If you miss a class, then email me. Let me know why? If there was some type of emergency or injury, then I will typically credit you for the missed class. If you just missed because you were tired, slept in, too cold, etc., then you lose the class.

Classes need to be made up by the end of the month, they do not carry over.

You’ve committed to showing up and putting in the work. If you need calls, texts, etc. to keep you on track, let me know.

March Boot Camp Details

February 27, 2021

How do you measure your progress?

What numbers are important to you?

Are you measuring at all?

Figure out what matters to you, and keep track of those numbers. Do not fool yourself. You do not have time to waste.

Get after it!

March Boot Camp Details

Monday/Wednesday/ Friday Camps - 14 Classes for $175

Tu/Thur Camps - 9 Classes for $145

Hours:

Mornings: 5:45 AM - 6:30 AM

Evenings: 6:00 PM - 6:45 PM

No classes on weekends. 

Contact me with questions.

P.S. Continuing active clients, please contact me for your special price for this month.

Jan 2021 Camps, and Looking Back on 2020

January 2, 2021
Altadena, CA

We all know that 2020 was a challenging year. I'm usually a pretty positive guy, but this year brought serious and deadly events for so many that it was hard to keep positive both physically and mentally.

On the physical side, I'm happy to say that my health and that of my family were awesome...and I'm extremely grateful. I did my best to keep my eating, sleep, and nutrition on point as I felt a greater pressure to stay healthy for my family and for my clients.

Mentally it was a challenge. I heard from so many about sickness and deaths of friends and relatives that it was definitely hard not to get depressed. I dealt with it by limiting my time on social media and news, and paying attention to my own health.

I saw 2020 as a time for "maintenance" for many clients. Trying to keep off the weight gain creep, and trying to stay healthy. My hope for 2021 is that we can make some progress. Hopefully, as the vaccines roll out and the health of our society improves we can get back to achieving new goals and excellent health.

I've shared some more thoughts on my personal blog too...
https://www.stephencoopertraining.com/dailymessage

For those of you who will be training with me this month, make sure to bring warm gloves and dress in layers as the days can get cold.

Details for January...

MWF 12 classes for $165
T/Thur 8 classes for $135

Morning classes 5:45 AM - 6:30 AM
Evening classes 6:00 PM - 6:45 PM

Contact me with questions.

Thanks,
Stephen

2021 Boot Camps

Welcome to 2021

Classes begin Monday January 4, 2021.

The Monday/Wednesday/Friday Camps will have 12 classes and the price is $165.

The Tuesday/Thursday Camps will have 8 classes and the price is $135.

Per class drop-in is $20.

Contact me with questions.

December Boot Camps Start Tomorrow (Limited Spaces)

November 30, 2020
Altadena, CA

Back from our daughter's wedding in WA, and ready for our last boot camp of 2020.

Restrictions may change, but as of now, we have our last camps for this year.

I encourage you to commit to taking care of yourself. Do your best to move, eat well, stretch, and get adequate sleep and recovery.

Details for December...

MWF 12 classes for $165
T/Thur 9 classes for $135

Morning classes 5:45 AM - 6:30 AM
Evening classes 6:00 PM - 6:45 PM

Contact me with questions.

Thanks,
Stephen

Filming Friday Morning, and a Midday Boot Camp

October 1, 2020...

Two quick items.

For this Friday morning (October 2) clients only.  There will be filming going on, so we may need to park on the street.  

The second item - I may be offering a midday boot camp class.  Since the school is not being used for physical classes, I have received permission to hold classes during the day.

Let me know if you might want to train during the day, maybe take a break from your Zoom meetings.

If I have enough interest I will create a class.

Contact me with any questions.

New in October (Boot Camp and Nutrition Coaching with Alexia)

A new boot camp class starts Thursday, October 1.

There are 9 classes in the Tuesday and Thursday camp and the cost is $135.

There are 13 classes in the Monday, Wednesday, and Friday camp, and that price is $175.

For those of you who were in the September class, I have been crediting clients who missed because of the smoke we had here in Altadena. Some of you have received refunds, and some of you have made up the classes. Assuming you will continue in this October camp, I will credit you for those classes. We’ll discuss it on a one-to-one basis.

I’m excited to introduce Alexia Galakatos who is joining us as a nutrition coach. She’s been a client of mine and a friend for many years. She is a strong woman who brings a lot to the fitness puzzle. You can read more about Alexia here. I’ll be writing more about her very soon.

Lastly, I highly recommend you watch ‘Rising Phoenix” on Netflix, link - https://youtu.be/-W7Bek4jvos. If you feel like you can’t train for any reason, I suggest you watch this and get inspired.

Enjoy today.

Contact me with questions.

September Boot Camp - Still Trying to Lose the COVID 15?

September 1, 2020...

With an information overload showing no signs of letting up, I have a couple of ideas for you.

Tip 1:
Eliminate something. 

Take an honest look at your day.  What is getting in your way of committing yourself to better health or exercise?

You don't have time?
Are you spending time scrolling on social media?  Hours watching TV/Netflix?

A phrase I keep in mind comes from ex-Navy Seal Chadd Wright, "never, ever die in the chair". (Link to video)

If you shared your daily calendar with me, do you think I could find some time-wasters to eliminate?

Slash at least one activity that is seducing you to stray off target.

Tip 2:

Take action.

And take action today.  Be it walking, 10 push-ups, taking the stairs, just get moving.

Find something that is sustainable.  Start small, but get moving.

Do these two things and check-in with me.  What did you do?  Don't let another month (newsletter) pass you by.
 

September Boot Camps begin today, and Wednesday, depending on if you are coming twice or three times a week.

The cost is $165 for 3x a week and $135 for 2x a week. 

No classes on Labor Day.

Get after it. Life is short.

Email me if you have questions.

Welcome to August 2020

Flowers from a hike in Altadena.

I read an interesting article in the REI magazine today.

The author told of when he used to live in Los Angeles, and that when walking home from work he would try to walk a different route each time. He noticed what was going on around him, and really “saw” the city.

He goes on to share that he moved to a rural and snowy location, and within the first month of living there, he fell on the ice which caused a brain injury. He was able to recover the use of his limbs, but his brain functions are still a challenge.

A strong reminder to take advantage of each day.

---

I’m very grateful to those of you who have continued to train with me during these challenging times. I appreciate your business more than you could know.

So looking at the August Boot Camp - our Monday, Wednesday, and Friday morning Camp is almost full. All other days and times do have spaces.

Camp begins Monday, August 3, and Tuesday the 4th, depending on if you are coming 3 time or twice a week.

The cost is $175 for 3x a week and $135 for 2x a week.

Get after it. Life is short.

Free Headspace Membership for Los Angeles County Residents

Thanks to one of my clients for passing along this information…

Mental health- meditation free for Los Angeles County residents

LA, we’re all going through the current crisis together. To help you during the pandemic, Headspace and the LA County Department of Mental Health partnered to provide support and resources during this challenging time.

Residents of Los Angeles County can sign up to access Headspace Plus at no cost until December 31st, 2020. 

If you are in Los Angeles County and do not currently have a paid Headspace membership, please follow these steps to redeem:

1. Visit https://work.headspace.com/lacdmhresidents/member-enroll

2. When prompted, allow your browser to share your location 

3. Once your location has been confirmed, you can log in to your existing account or create an account if you are new to Headspace

4. Enter the email address where you would like to receive your activation email (Make sure this is an email address you currently have access to) - you will then receive a link to activate the subscription

5. Click the "Verify" button in the activation email to activate your new membership

Please note: Headspace will only access your location during the activation process and will not have access to your location once the subscription has begun. 

To redeem the free membership, you will need to allow your browser to share your location during the activation process and you must also be physically located in Los Angeles County at the time of activation.

L.A. County Gloves and Face Coverings - New Policy

July 6 - Reopening Details

Like you, I am trying to navigate through the new rules that COVID-19 has brought upon our lives.

My goal now just as it has always been since I’ve been a trainer, is to improve your fitness and your health, while keeping you safe. Now more than ever, I believe it’s critical to take care of your health to be as strong as possible during these challenging times.

Attention to exercise and a good diet are especially important now for your mental health and your physical health.

Knowing this, I’m trying to make our training together as beneficial and as safe as possible.

I've reviewed, implemented, and signed the reopening guidelines for fitness facilities which L.A. County has required. (An electronic copy is available for you to see if you like, just let me know.)

I’ve reviewed many other documents including “COVID-19 Industry Guidance for Fitness Facilities” which is put out by the California Department of Public Health and CAL/OSHA.

New Guidelines:

• Clients please enter through East gate of the campus and stay away from classrooms whenever possible.

• I will monitor my own health/temperature and stay home if I show any symptoms.  I will wear a face covering as long as is required by the recommending agencies.

• Expect a verbal check-in to ask you if you have any symptoms such as cough, shortness of breath, fever, etc. or have knowingly been exposed to Covid-19. I may do a temperature check if feasible.  I will record client clearance info. on my attendance roster. (This if we have an outbreak, a public health dept. may ask for this detail) If high temperature is discovered, client will be requested to depart.

• Upon arrival, clients will be asked to wear face coverings, and maintain at least 6 feet apart.  Ground markings may be indicated to ensure.

• A trash bag where clients and I will dispose of any supplies pre & post workout will also be available

• Authorized disinfectant and related supplies will be available to myself and my clients.  

• Onsite restroom is off-limits except in case of an emergency, Clients will be provided proper disinfectant materials in case of an emergency.

Client Materials:

• Clients bring their own water bottles, so we do not use a communal water fountain.

• Clients will be reminded to wash their mats, and replace and or clean their face coverings for every class.

Post Class:

• After class, clients will leave any equipment where they were working out, and I will sanitize as necessary.

My commitment to you:

Clients will be reminded of these procedures frequently in-person and online.

If by chance a client or myself tests positive for COVID-19, I will alert the necessary authorities. Lastly, I will keep abreast of any changes and consult with our doctor and my public health expert.

Client confidentiality will be adhered to with as much care as possible.

My goal here is to keep people safe! 

Know that you can pay electronically to reduce close contact. Payments are due on the first class meeting.

I’m also consulting with doctors and public health experts on an ongoing basis.

Contact me with any questions or concerns.

Keeping you updated

June 12, 2020...

I'll save you the details of an email from the school but will summarize.  They are reviewing their policies and guidelines and will "meet" with me Tuesday.

Here is the email I sent them...
 

I appreciate you getting back to me.

I can imagine that you have concerned parents.  

You can share with them that one of my current clients is an infectious disease doctor 

Dr. Marc Lariviere - https://healthy.kaiserpermanente.org/southern-california/physicians/marc-lariviere-8976762

He has been advising me about reopening and is supportive.

And one of my other clients just sent me this email this morning.

"You can let them know you have a trained public health expert as one of your clients.

I will provide you the spray disinfectant for concrete​ ​& fencing, wipes for your equipment & protocol for Pasadena​ and Los Angeles public health Dept. 

​You can refer to my linked in profile for my ba ground certification on Covid19 & contract tracing.​

Dr. Tracey Veal - https://www.linkedin.com/in/traceyveal32840a176/

​I've read and can apply the necessary steps from the recommendations from the City and county of L.A..​

https://corona-virus.la/sites/default/files/inline-files/20200610%20LA%20Resuming%20Operations%20Toolkit%20-%20Fitness%20Centers%20-%20vShare.pdf

​Clients drive or walk in, and touch their mats or my equipment.  They don't use bathrooms, water fountains, nor the hall.  We basically use the pavement.​

I'm fortunate to know and consider these experts my friends.  

Hopefully, this clears up some of the concerns that parents have.

Let me know what other concerns you or they may have.

Thanks,

Stephen

So that's where we stand.  It's quite frustrating for me in that I'm anxious to get started...but I just have to deal with these circumstances.

In the meantime, I will continue to offer personal training in person and online.  I'm also doing small group training at a few residences.  If any of these interest you and fit into your budget, contact me.

If you know of or have a location that might like to have me do my classes there, please let me know.  I ask just in case the school decides they don't want me there.

Thanks,
Stephen