Accountability Plan for October by Stephen Cooper

View near my daughter’s place in Washington State.

View near my daughter’s place in Washington State.

Note to Active Clients:

Good morning,

I want to make this a great month for you. I treat this like personal training and want to give you the attention like I would a one on one client.

I first need to know if you are continuing this month?

If so, read on...

Do you want me to hold you accountable, or is your training style more of "I'll just show up when I can fit it in"? Let me know by responding to this email.


What is your schedule like for October?

Will you miss certain days?

If you miss a workout unexpectedly, just shoot me a quick email on why you missed and when you'll make it up. (Know that you come to any workout mornings or evenings.) I ask why you missed so I know if you are injured, sick, or just missed for no reason. This helps me to adjust or coach you and your training.

What is one habit or one goal that you want to work on this month?

Thanks,

Coop

You've Got Choices, But Your Time is Ticking Away by Stephen Cooper

Washington State, from my son’s recent solo motorcycle trip.

Washington State, from my son’s recent solo motorcycle trip.

The other morning one of my long-time boot camp clients arrived early. I usually get to our location around 5:25 AM, about 20 minutes before camp begins. He was surprised to see me hunched down cleaning the kettlebells with disinfectant wipes. He mentioned that clients would probably find it surprising to know about the behind the scenes stuff that I do.

(Video - getting it done, no matter what. I share this to show it doesn’t have to be glamorous. or posed.)

The cleaning of equipment is a given, and a no brainer. The other stuff is not usually stuff that I talk about.

I worry a lot about my clients, and yes it does keep me up at night.

It’s a puzzle for me to try and create programming that is safe and effective. I try to keep in mind what weight a client uses while encouraging them to increase the resistance appropriately in order to keep forward progress. I’m also reviewing which clients have injuries and how can we work around them.

So programming has to be safe, effective, and I add new methods and exercises if I feel they are useful.

The next big piece of the puzzle is consistency and “motivation”. I’ll admit, I’m not a fan of motivation. I’d rather that clients work on building habits towards goals. Motivation is a cute meme, or a photo on Instagram oftentimes not followed up by action. If motivation causes you to act, and actually do something, then great…but do not rely on motivation.

So how do you build the necessary habits? You just do.

You commit and show up on time. Maybe the commitment is to me, or yourself. But do it. No excuses.

For the month of September, I set some personal goals.

  1. Meditate 10 minutes each day.

  2. Take at least a 1-2 minute cold shower.

  3. Walk at least 10,000 steps. (I used the free version of the Pacer app, https://www.mypacer.com/)

I did these for me. I honestly don’t get a thrill out of posting stuff like this on social media. That’s just me. I guess it comes from being an only child, and I just work that way.

I did, however, share my daily steps with my family via text.

IMG_8542.PNG

The walking and mediating were the most difficult. Before I started I only averaged about 3,000 steps, so I really had to commit. There were plenty of times when I wasn’t “motivated” and could have coasted, but I did each of these 3 items each day for this month. 100%. This had nothing to do with motivation, this was a commitment to myself, and also to basically walk my talk. I never ask clients to do what I’m not willing to do.

So it comes down to choices…and priorities. You need to be very honest with yourself (and if you are training with me), then me too. Are you making choices which are leading you towards your goals?

If your commitment has been less than you know you’re capable of, start today, and kick a.. .

If you need accountability and don’t want to hassle with creating your own programming, then show up and train with us. (And yes, you can share your goals with me, and I will check in with you.)

October Camps

13 classes for the Monday/Wednesday/Friday groups - $165 for the month

10 classes for the Tuesday/Thursday groups - $135

Contact me for details.

stephen@bootcamppasadena.com or call, 626-509-9958

Current clients - let me know if you’ll be continuing in the October Camp, and we can discuss your rate.


September = Back to School and Back to Training by Stephen Cooper

Morning Clients Getting in Some Reverse Band Crunches

Morning Clients Getting in Some Reverse Band Crunches

Now that the kids are back in school, it's time for you to get back on track.  If you are like me, you train to stay healthy and strong so you can experience the most out of life with those you love.

It's time to put you back into your schedule.

And it's time to toss out the excuses.

Does it Work?
Here's a text from a current client...

"I really appreciate your coaching and the way you craft training sessions. 

I’m floored with how quickly my body responds to training - especially after the long hiatus.  I know I have a ways to go to build my strength back, but I know I’ll get there.   Thank you for being 99% of the equation!

I put myself on my own little paleo challenge. The goal is to do it through the end of September... after two weeks of consistency & training, I’m down almost ten pounds. Would love to knock out another ten, by the end of it!"

September Boot Camp Details:
MWF AM Camp 5:45 AM - 6:30 AM - 12 classes for $165
MWF PM Camp 6:00 PM - 6:45 PM - 12 classes for $165
Click Here to Register

Tu/Thur AM Camp 5:45 AM - 6:30 AM - 8 classes for $125
Tu/Thur PM Camp 6:00 PM - 6:45 PM - 8 classes for $125
Click Here to Register

Location:
If you aren't familiar with where I hold the classes, we are right on the border of Pasadena and Altadena, right on Lake Ave.
(I will send out specific details with a map and all when you sign up.)

Flexible:
Yes, you can make up a class by coming to any other time/day.  My goal is to hold you accountable, so I just need to know when you are coming.

But, but...
If the Boot Camp times just don't work with your schedule know that I can create custom solutions like workouts you can do from home.  Prices vary depending on your needs, just ask.

Contact me if I can help with anything.
Coop

P.S.  Current clients, please confirm if you'll be continuing, and you can pay me through your regular means.  Thanks.

This week August 16, 2019 by Stephen Cooper

A Short 3 Question Survey (from me), On How/If You Use Social Media

Survey link

Einstein - Focusing on What Needs to Get Done (article)

https://fs.blog/2014/12/albert-einstein-simplicity/

Good Morning America, video on Intermittent Fasting.

https://www.goodmorningamerica.com/wellness/story/rescheduling-dinner-2pm-intermittent-fasting-lower-appetite-improve-64540672

Boot Camper Client Spotlight - Artist, Milano Chow

I know that she’s modest and probably won’t want me sharing this, but I love seeing and sharing what my clients are up to.

Whitney Biennial - NYC

https://whitney.org/exhibitions/2019-biennial?section=12#exhibition-artworks

One of our Boot Campers uses the Freestyle Libre 14-day CGM device stuck to their arm which they can read and track their glucose levels with their Android phone. Pretty easy and accurate.

I thought of them when I read this article in the WSJ,https://www.wsj.com/articles/devices-for-diabetes-patients-spur-growth-at-medical-firms-11564392603?mod=e2tw

A Simple Way to Actually Stick to Your Goals (And Why You Don’t Need Motivation to Do It - James Clear

https://medium.com/the-mission/a-simple-way-to-actually-stick-to-your-goals-and-why-you-dont-need-motivation-to-do-it-bfb4e609b114

July 19, 2019 - Some Things I'm Looking at This Week by Stephen Cooper

Some things I'm looking at this week...

Amelia Boone, lawyer, extreme adventure racer, and all-around stud, shares a long-held secret.

This is an incredibly important article. We often look at people like her and think they have everything together...but this article reveals otherwise.

A New Way of Measuring Your Health
The Power of One Push up

Arroyo Magazine mention
And a little article about my training and boot camp

Workouts for June 2019 by Stephen Cooper

I’m going to keep your equipment needs to a minimum for these workouts. Note that more isn’t better, better is better.

You will need dumbbells or kettlebells.

If you don’t have kettlebells and/or dumbbells, you may want to check first on Craigslist as they often have better prices and you won’t pay for shipping.

Workouts will be shorter than our normal boot camp classes, but still effective.

June 12, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work
5 sets of almost max push ups...meaning do not max out on each set
After each set, hold an isometric chest squeeze for 15 seconds

Rest 1 min after each set of push up/squeeze

Biceps KB curls, 3 sets of 6-8 reps, slow 5 sec count on the down movement-explode up

KB front squats, 3 sets of 12-15 reps

June 14, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work:
KB chest press, 3 sets of 20 reps
KB chest fly, 3 sets of 20 reps
Rest 60 sec between sets

Biceps KB curls 3 sets of 6-8 reps, slow count of 5 on the down movement-fast up

Calf raises, rise up on both feet, then go to one foot, and slowly lower to the count of 5 (do 2 sets of 10-15 reps)
Rest 2 min between sets

June 17, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work:
Palms facing you KB press 3 sets of 6-8 reps - slow count of 5 on the down movement

Dips 3 sets of max reps
Rest 60-90 seconds between sets

Pistols 5 sets of max reps - use towel or TRX to help with depth of pistol

June 19, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work:
Elevated feet push-ups, 3 sets of max reps, slow on the down movement-explode up

Lateral shoulder raise with 10 sec isometric hold (arms raise to shoulder height, pause and hold 10)

Calf raises, rise up on both feet, then go to one foot, and slowly lower to the count of 5 (do 2 sets of 10-15 reps)
Rest 2 min between sets

KB deadlift 3 sets of 20 reps

June 21, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work:
Isometric biceps curls 5 sets of 5 sec isometric hold/squeezes

Close hand position push ups, 3 sets of max reps
Rest 60-90 sec between sets

KB good morning 3 sets of 15 reps (hamstring emphasis)

June 24, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work:
Bodyweight skull-crusher 5 sets of 10

KB front squats, 3 sets of 12-15 reps

Lying isometric hamstring curl hold (lie face down, flex legs to about 15 degrees, and contract hard for 5 sec, rest 8 seconds, repeat for 5 reps

Rest 90 seconds, and do one more set

June 26, 2019

Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.

Work:
Tabata style KB swings (know that there are free apps that you can use on your phone as a timer)
20 sec work, with 10 sec rest for 8 times
Rest 2 min

Tabata style RKC plank (squeeze plank hold 20 sec, rest 10 sec, for 8 times)

Extra Cardio Options - if you have energy, or do on off days

Day one
Complete this group 5 times, AFAP (as fast as possible)
20 push ups
20 high knees in place
10 burpees
30 lunges

Day two
Warm up as necessary

Tabata Style 20 sec work, 10 sec rest, 8 times
Choose to run hills, stationary bike, jump rope...do this style with whatever cardio you have available

Cool down as needed

Day three
Complete this circuit 4 times with a 1 minute rest between each circuit
30 seconds burpees
90 seconds lunges
30 seconds sprawls
60 seconds push-up to plank
30 seconds jumping lunges

The Wisdom of John Wooden... by Stephen Cooper

From John Wooden “Wooden: A Lifetime of Observations and Reflections On and Off the Court”

I told my athletes in basketball, “I don’t care if you are tall, but I do care if you play tall.” It’s just another way of saying that I judged them by the level of effort they gave to the team’s journey. That’s the standard of measurement I used. I could also have told them, “Show me what you can do, don’t tell me what you can do.” Too often the big talkers are the little doers.

I think of this as I train my own clients.

My hope is that you show up on time and give it your all. Some days will be better than others, but push yourself.


Calendar:

No classes on Memorial Day May 27

Vacation: No classes June 12-27

We saved you a space... by Stephen Cooper

We saved you a space...

How often do you work your core?  

Using the TRX at Boot Camp is just one way that we train the core.

If you aren't training consistently and want a group atmosphere with support and coaching, then I encourage you to join us in May.
 

Morning TRX Boot Camp Class

Morning TRX Boot Camp Class

Morning Classes: 

5:45 am - 6:30 am 

Evening Classes: 

6:00 pm - 6:45 pm

 

Cost:  
Three times per week (13 classes in May) - $175

Twice a week (9 classes in May) - $135

Some Things I'm Doing Or Looking At This Week, April 14, 2019 by Stephen Cooper

Motorcycle weekend trip with my son, April 2019.

Motorcycle weekend trip with my son, April 2019.

Kihachiro Onitsuka, the man behind Tiger/Asics shoes - Article

https://www.runnersworld.com/runners-stories/a26415741/asics-founder-kihachiro-onitsuka/

Eating for Longevity with Professor Valter Longo ( A podcast with Dr. Rangan Chatterjee)

https://drchatterjee.com/55-eating-for-longevity-with-professor-valter-longo/

How meal timings affect your waistline - BBC article

http://www.bbc.com/future/story/20190304-how-meal-timings-affect-your-waistline

Not everybody will feel great on KETO or have good results - article

https://www.t-nation.com/diet-fat-loss/your-brain-on-keto?fbclid=IwAR2YHDp1Gc3tUtUknp8TwbN_b-sVYFM3MaAn4zJ1W9CI9pmQUVkgdvf9ZOA

How changing your work commute can help you live longer - article

https://www.bluezones.com/2018/05/could-switching-up-your-commute-increase-longevity/


If you’d like to receive these via email, please sign up here…

April Boot Camp - Clear out the excuses, and execute by Stephen Cooper

With so many exercise options in the Pasadena area, I sometimes wonder what makes my approach to training different from the others.

What I often see is something like a Chucky Cheese experience. Lots of shouting, chaotic movements (think little kids darting every which way), and many distractions (lights, music, video screens).  

If you enjoy distractions such as these, then my classes are not for you.  My approach towards training you is the same I use for myself.  

  • I have a goal

  • I write a program for that goal

  • I go outside rain, cold, heat, whatever...and complete the training.  No distractions.

Is it effective?  I believe so.

March 30, 2019 Yelp Review.png


Classes begin:  April 1 (no joke)

Location: Pasadena-Altadena Border 

Days: Monday/ Wednesday/ Friday

or Tuesday/ Thursday

No classes on weekends

Morning Classes: 

5:45 am - 6:30 am 

Evening Classes: 

6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length.

Cost:  
$165.00 for three times per week (12 classes this month)
$135 for twice a week (8 classes in April)

Prices are for the entire month, and classes do not carry over.

Contact me if I can help with anything.
Coop

P.S.  Current clients, if you haven't told me already please let me know if you'll be continuing in April.  Thank you.

Could March Make or Break You? by Stephen Cooper

I don't remember what the statistics are about New Years fitness resolutions, but it's around this time of year when you may feel like slowing down, or worse, quitting.

We were just talking in boot camp last night, and I shared with my clients that I've been training  3-6 days per week since I was about 13 years old.  That's 40 years now!

I share this as a way to encourage you.  This is not a sprint or a special or magical "X" number of weeks program.  Being healthy is a day to day, year after year, no shortcut, commitment.

Do what you need to do to keep training.  Push past those feelings of laziness.

Work on the commitment to yourself.  

Step by step, keep moving forward.  Attack this day.

Exercise on your own, or come join us.

Our next camp starts on Friday, March 1st.

Friday, March 1st, 13 classes $175
Tuesday, March 5, 8 classes $135

Contact me if I can help with anything.
Coop

Client Has Signs of Bone Loss, But Can't Commit to Boot Camp Training by Stephen Cooper

Question from a client…

Well, I had no idea how much of a challenge my daytime & nighttime schedule is to my exercise class schedule. I’m out again tonight till 12 or so to see a relative’s punk rock band perform at their first-ever LA show. I don’t think I’ll be up for class in the morning.

Do you have any suggestions on how to get to sleep early or how to wake up on 5 hours of sleep? First of all, I love to sleep! And we have a big family and a lot of friends and my husband likes to go out 4 or 5 nights a week. (Good lord.) My solution used to be Just Say No to invitations. I can usually manage 2x per week but it always slides to more 3 or 4 events per week. Here it is, Tuesday & it’s already my 3rd night out this week, supporting family when I’d rather be reading & sleeping….

Also my doctor told me this week that I’ve had some bone loss in the past 5 years and need to increase my daily weight bearing exercise routine.

My response…

Good morning party animal :)

Where do we start?

Knowing that your doc has mentioned the increase in bone loss, I would make that a priority.  Being out late, socializing but with brittle bones, is eventually going to break something.  The body can only take so much before it says "screw you".

Be selfish when it comes to your health.  What good will you be to others if you are broken?

Health is a top priority in my life.  I want to be healthy for a long life with my family, plus my career/profession depends on walking my talk.

And please know I'm not passing judgement...and neither does your body.  Take care of it with proper sleep, quality food, and movement...and most of the time it rewards you with a vibrant and healthy life.  Mistreat it, and you can anticipate problems.

Implementation will be the challenge.  I can't make you put your health first.

My suggestion, take action now.  Don't put off another day.  Commit to you.


Some items I looking at this week... by Stephen Cooper

Dogs are Good For You (Article)
https://www.bluezones.com/2017/06/dread-treadmill-ditch-get-dog/

Finding Traction (Documentary - 55 min)
https://youtu.be/VQ5vUFTx4Cw
Ultramarathon runner Nikki Kimball takes on the 273-mile Long Trail. Become more.

Biohacker Dave Asprey built his multimillion-dollar brand Bulletproof around his quest for longevity. But is any of it legit? (article)
https://www.menshealth.com/health/a25902826/bulletproof-dave-asprey-biohacking/

N.Y. Times...Germs in Your Gut Are Talking to Your Brain. Scientists Want to Know What They’re Saying.
https://www.nytimes.com/2019/01/28/health/microbiome-brain-behavior-dementia.html

If you’d like to receive these tips via email, you can sign up here to get my newsletter.

And a reminder, regular classes on Presidents Day.

Pondering, and Feb. 2019 Boot Camp Details by Stephen Cooper

Years ago I used to send out my newsletter only once a month.  Yes, only once a month.  It had about four sections, including a book review and a nutrition section.  At that time, I really felt that once a month was enough information to handle for my clients.

I laugh to myself as to how things have changed when it comes to the availability and the avalanche of information.  I just read a "social media expert" who suggested that businesses post 6-7 times per day alone, on Instagram.

But I wonder...

Does more information produce better results or more happiness?

I don't think so.

When you are thirsty, you need a cup of clean cool water...you don't need a firehose blast of questionable city water.

I don't believe that the incessant stream of breaking news, tips, photos, fads, and other interruptions really produce lasting results.  It's like drinking a soda.  Sweet and enjoyable in the moment, but fat producing and depressing in the long run.

Here are a few things I've been pondering over lately...

Why the calorie is broken.  (article)
https://mosaicscience.com/story/why-calorie-broken/
"A calorie isn’t just a calorie. And our mistaken faith in the power of this seemingly simple measurement may be hindering the fight against obesity."

Why You Shouldn't RELY on Vitamin and Mineral Supplements (video)
https://youtu.be/gWiC4ZCS55Y

10 Tips from the Brazilian Health Ministry, The Brazilian Guide to Weight Loss
https://www.theatlantic.com/health/archive/2016/01/the-brazilian-guide-to-food-and-life/422301/

" Eat food, mostly stuff that has grown in Brazil for centuries, with other people."

Guideline link to full report in English - https://www.foodpolitics.com/wp-content/uploads/Brazilian-Dietary-Guidelines-2014.pdf

That's it for this month.  Make the most of each day :)

Contact me with questions, and to take part in our February Boot Camp.

Coop


Commit to Simplifying by Stephen Cooper

You may have noticed that I did not offer any New Years specials this year.

Years past I have typically promoted my camps a bit more. I honestly prefer spending more time mastering my craft, rather than learning how to do Instagram and Facebook marketing. I’m sure that I'm in the minority, but at this point in my career, it’s just not the game that I want to play.

With more and more overwhelm these days, I feel that my job as a coach is changing. It used to be that I would have a client follow an exercise program and refine their diet to a more healthy one...and the results would come. These days I see more clients almost at their breaking points. Job demands, always being available via text/phone/etc, traffic, news and social media 24/7, and on and on.

Many are coming to realize that this pace is not sustainable, nor is it healthy.

In 2019 my goal is to reduce the distractions and nonsense in my world. I'll be sharing tips and suggestions along the way. You are welcome to join me.

Updated Jan 11… Just came across this short, related post on “Subtraction” from Derek Sivers, https://sivers.org/subtract.

First Camp of 2019 Starts Jan 2 by Stephen Cooper

2019 will begin my 10th year in running my Boot Camp.

Classes begin Jan 2.

Training 3x per week for the month of January (13 classes) will cost you $175.

Training 2x a week for the month of January (9 classes) will cost you $135.

Behind the Scenes by Stephen Cooper

IMG-5256.JPG

You may or may not wonder what I do when I’m not training with you in person. Well, a lot of my “off time” is spent learning.

I always want to be aware of the latest, yet most helpful information when it comes to keeping you safe, while helping you progress.

Here’s a pic from an online course I’m taking.

Today I’ll probably spend a good 4 hours of learning.

Win the Battle, Don't Gain Weight During the Holidays by Stephen Cooper

December Morning Boot Camp in Altadena, CA

December Morning Boot Camp in Altadena, CA

Welcome to December,

You know that this holiday month brings parties filled with food and drink.

Do you have a plan so you don't get stuffed like a Thanksgiving turkey?

Let me take care of the fat-loss programs, you just need to show up.

Join us for this last Boot Camp of 2018!

Location: Pasadena-Altadena Border 

Days: Monday/ Wednesday/ Friday

or Tuesday/ Thursday

No classes on Saturday or Sunday

Morning Classes: 

5:45 am - 6:30 am 

Evening Classes: 

6:00 pm - 6:45 pm

Class: Each class is 45 minutes in length.

Cost:  $155.00 for three times per week (11 classes in December), or $125 for twice a week (7 classes in December)

No classes on Dec 24 or 25th.

Contact me with questions, and to secure your spot.

And current boot camp clients, please confirm with me if you haven't already to let me know if you'll be training this month.