Day 3, and Telconference Call With Our Registered Dietitian on Thursday /  by Stephen Cooper

First off, I want to make you aware of a teleconference call we will be doing tomorrow night with Amy, our Registered Dietitian.  The call will be at 6pm PST.  I will post the call in number a little later today.  This call is open to my boot campers, and those who are doing the Paleo Challenge.

Be on the call to get your diet related questions answered, or if you know you can't make the call, you can email your questions to me.  The call will be recorded so if you can't be on live, you can listen to it later.

Question:  Are carrots and jicama allowed on the Paleo Challenge?

I'll pass this along to Amy, but my gut feeling is that these "little guys" aren't the problem. Eating these foods are nutritious, high in fiber, etc..  Don't worry so much about the little tweaks.  Focus on avoiding the big no no's and you'll be fine.

Here's a cool link for "Jicama Fries".  http://www.foodmedic.com/?p=1093

Day 2 of the Paleo Challenge /  by Stephen Cooper

How was everyone's first day?

You'll notice that this style of eating might take a little more thought or planning on your part.  You'll want to make sure that you have the staples available, or it's tempting to grab for foods that aren't on our lists.

Have you taken your pictures?  I did!

Tomorrow is the last day to do that.

What was your point total for yesterday?

You'll notice that I am tracking my intake, workouts, etc., right here in the comments.  I encourage you to post them here too.  By sharing we will have the opportunity to look over your day and make any useful comments.  Plus by sharing your successes and struggles, others in the boot camp and challenge will offer their support.

(Updated @ 4:06pm) We now have 25 people participating in the challenge. That's $625 to the winner!

A few of you have asked specific nutrition questions, which I quickly shoot over to Amy Kubal, our Registered Dietitian.  She is great in getting right back to me, so please ask away.

Marie treated her morning class to Paleo cookies this morning.  

Here is her recipie for the Paleo Cookies:

1 cup Almond Butter
1 egg
2 Tablespoons unsweetened applesauce
2 Tablespoons shredded, unsweetened coconut
1/2 cup raisins or other chopped dried fruit (I used cranberries)

Mix all ingredients together; batter should be thick but not as thick
as cookie dough. Put tablespoon drops on an ungreased cookie sheet and
back at 375* for 10-12 min. Makes 10-12 cookies.

Enjoy!

First day of the Paleo Challenge /  by Stephen Cooper

We now have 17 people registered for the Challenge.  That means over $400 is up for grabs, plus a free boot camp for the winner.  Remember that the runner up also gets a free boot camp.  Not bad for making healthy eating choices and being disciplined.

Today, make sure that you take your before pictures.

1 front, 1 back, and 1 side

Taking your weight and your measurements is optional.

I'll be posting what I eat, how I train, and my sleep times, all here in the comment section.  If you'd like, you can comment here too, and I will give you feedback and support.

If you'd still like to register, have a look here...then contact me.  Wednesday is the last day to begin.

 

 

Paleo Challenge Begins Sept 13th /  by Stephen Cooper

Paleo 7 Week Challenge

September 13 - November 1


We are going to do a 7 week Paleo Challenge. The challenge starts on Monday, September 13th and ends on Monday November 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.
  • Do not eat processed foods.
  • Do not drink alcohol, in any form.
  • Get 8 hours of sleep each day.


You'll be monitoring your success over the 7 weeks of the challenge using a system of points. (Honor system.)  Points will be earned by following the eating and training guidelines, and points will be subtracted for missing workouts and not following the rules.

Details and Guidelines of the Challenge

  • Eating: Paleo.
  • Cost: $25 to be put into a kitty.
  • 3 'Before' pictures taken: (on or within 2 days of Sept. 13) front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top.
  • Each Sunday your food log is emailed to your accountability partner.
  • 3 'After' pictures are taken on November 1 (or within the next 2 days).
  • Boot Camp Pasadena trainers will pick the top 5 people whose body composition changed the most.
  • Winner wins entire kitty plus 1 month of boot camp classes from Boot Camp Pasadena.
  • Runner-up wins 1 month of boot camp classes at Boot Camp Pasadena.


Daily Points & Bonus Points

Each challenge participant can earn 3 points per day.

You will earn 3 points per day in this manner.

  • 1 point for eating according to the Paleo Method
  • 1 point for exercising
  • 1 point for sleeping 8 hours

One point will be subtracted when you miss one of these steps. (For those in my boot camp if you miss a training session, then subtract a point. If you are training on your own and miss your workout, same rules apply.)
Details of the Paleo Eating Plan

  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.
  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.


I will be adding more details and a FAQ section soon,but I wanted to get this out to you now so that you can jump in, or not.

To enter, email me at stephen "at" bootcamppasadena.com

This Friday, and Labor Day Schedule /  by Stephen Cooper

I admit.  I'm really good at recognizing faces, pretty good at remembering names...but I'm really bad with dates.  You can ask anyone who knows me well, I just have a weird relationship to time and dates.

Friday September 3 Evening Class Only!
Due to a big bar-b-que planned on the school grounds, we will be meeting directly across the street, behind the church.  Not at the school.

I didn't plan for Labor Day, this coming Monday.  I goofed!

No Classes on Labor Day
We will not be having boot camp this Monday.  No morning or evening class.
You have a few options.

  • You could come to our new Tuesday session, AM or PM.
  • If you will be continuing in the next camp which begins September 13th, I will credit you a session.
  • Or, if you won't be continuing in the next camp, I will refund you for the session.

Please let me know which you want to do as I need to prepare the program and equipment needs if you will be coming to the Tues. class.

Saturday Class
I'd like to hear from you...if we were to do a Saturday class, what time would be best for you to attend?

Paleo Challenge
Beginning on Sept 13 we will be having a Paleo Challenge.  We are working on the details, but it will be a competition in which you'll be tracking your eating and training.  Doing before and after pictures and measurements, weight, etc..  You'll receive points for sticking to the plan, training, drinking enough water, etc..  You will have points deducted for missing sessions, and straying from the eating plan.

This will be a step by step plan, for those who are up to the challenge.

More details soon.

Facebook and Foursquare
If you are familiar with Facebook and/or Foursquare, I am offering a free session when you complete your training session and "check in" to either Foursquare or Facebook.

If you use either of these services, and have questions on how to do this, just let me know when I see you...and I will explain.

Monday's are Fun /  by Stephen Cooper

Welcome to Monday,

Good stuff going on...

Yesterday, I had a nice relaxing morning with a long walk along the beach.

My wife and kids will be returning this week from their vacation in Brazil.  My kids have been there since late June, and my wife has been there for 3 1/2 weeks.

I am so looking forward to seeing them, and hearing about their adventures.  One interesting piece of news, is that Sean, my 11 year old son, had his first kiss!  Incredible.  When he left here he didn't even like girls.

I may be in the minority, but I really like Mondays.  I do.  Each Monday seems like a fresh start.

I'm also anxious to get back to training.

Like today.  We trained with what are called SandBells.  Think of a big, floppy bean bag filled with sand.  Being that it's heavy and unstable, it's both useful in helping with grip strength, plus it helps with the core.  The core has to contract to try and get control of the moving sand.  Not to mention that it's just fun to toss them around.
(I'll post some videos of us playing with the SandBells later this evening.)

Take advantage of this new week.

Best,
Coop

P.S.  We may be starting a new Saturday morning boot camp which will be taught by Marie.  Send me a note if you might be interested.

Happy Birthday and Other Good Stuff /  by Stephen Cooper

First of all, Happy Birthday to Lucy of the evening boot camp class.

Second, congratulations to Veronica of the evening class for getting first place in her age division for the Mud Run this past weekend.

We had a great time.  It was sunny and hot, but at the pace we maintained we had a lot of fun without getting worn out.

I wil post pictures as soon as possible.

What Did You Have For Lunch Today? /  by Stephen Cooper

...and more importantly did it help you on your path to losing fat and getting lean, or did it push you in the wrong direction?

You'll find that these choices add up.  Choose healthy meals and your body will reward you with better health and a leaner body.  

So tell me here in the comments, what did you have for lunch today?

P.S.  If you were curious, I had two small pork chops in olive oil, and a peach.  Nothing complicated, but right on target.

 

New 2 Day Per Week Boot Camp Session in the Pasadena Altadena Area Begins August 17 /  by Stephen Cooper

A brand new option has arrived.

Boot camp classes twice a week.  That's only 90 minutes of your time for the whole week...but you can still get incredible results.  I promise!

If you've put off coming to boot camp because you didin't have the time, or because of the price, this is a great option for you.

Classes are designed by me and will be taught by Marie B.  You may not know Marie yet, but she has been with me as a client since I started running my boot camps.  I'll be posting her bio soon, but I have full confidence in her in being your coach. (You can see her before and after pictures on the main page of this site.)

I will be dropping in to these classes from time to time and will be responsible for and monitoring your progress.

Many of you have seen the incredible results that other boot campers have received so I won't go on blabbing about this.  

Our top boot camper has lost 64 pounds since Jan!  


Days and Times
Tues. and Thursday
AM Session is 5:45 - 6:30am
PM Session is 6:00 - 6:45

Location: Pasadena - Altadena area

Price: $125  (Camp is 8, forty-five minute sessions)

Start Date
I'd like to get this class started by this coming Tuesday, August 17.  We'll need a minimum of 8 people in each class, so jump on this soon.  Grab a friend and get into action.

Contact me directly, (626) 609-7399 or via email stephen@bootcamppasadena.com to confirm or ask any questions.

Take action today,
Coop

P.S.  Fun, exercise classes for kids will be coming soon!  (Not a boot camp per se, but think of it as exercise with games, balance, etc..)

Newsletter for August 9, 2010 /  by Stephen Cooper

Lot's going on, but I'll do my best to keep it tight.

Transformations
Busy busy weekend, but let's get started with some incredible
 new transformation pictures I've posted on the website. (www.BootCampPasadena.com)

Have a look.  What you'll see are just three of our most recent transformations.  These are clients who have shown up, and made the commitment to changing their bodies.  These women have decided that enough was enough.  They put in the hard work and now they feel confident and strong in their lean bodies.

 You may be neglecting your body...and feeling sluggish and out of shape, but know that you can change today.  It may be one of my boot camps, or it can be anything that you'll do on a consistent basis...but do something.  Don't wait till some magical start date when the stars are in alignment...do it today.

Lucky
I was talking to one of my boot campers the other day and mentioned to her how much I look forward to Mondays.  I really can't wait to get to training.  I love my time off and vacations, but my groove is really spending time and seeing the results that my clients get.  I feel so lucky.

This past weekend I spent some time at a huge fitness conference here in L.A.  I've posted a couple of pictures here.

I really enjoy attending events like those as I get a chance to listen and learn from the pros...great stuff.

Family
My kids have been in Brazil with their grandparents and relatives since late June.  My wife will be leaving tomorrow and come back with them in September.  For those of you who haven't seen a pic of my daughter in while, she's 17 now.  Hard to believe.


Boot Camp
Big news for the boot camp...Marie, one of the "transformations"  from our front page, just passed her personal trainer examination/certification this Saturday and will soon be joining me as my first trainer.  I don't take my profession or business lightly, and I can tell you that I am 100% confident in how well Marie will be in assisting you with your fat loss goals.

I will be adding some new days and times for our boot camp classes.  As it looks right now, I will be offering a Tue and Thursday class from 5:45-6:30am.  This class will be geared towards beginners, or those who need to get back on track before jumping in to a regular boot camp.

Contact me if this may be of interest to you.  (626)609-7399

Our regular M,W,F  morning session which begins August 16, has a waiting list.  If you haven't already told me if you want to be in this class, please confirm with me.

We still  have some spaces in the PM session. (6-6:45)

On-line Accountability Members Group
Lastly, I am putting the final touches on our on-line coaching group.  We'll be meeting virtually and you'll receive a PDF workout via email, or via your cell phone.  You'll also have access to our on-line group chat, videos, and telephone seminars.   This monthly workout will be the same that my boot campers are currently doing.  This is a great option for those who can't make our in-person sessions, or who want a less expensive alternative.
Contact me if you'd like more details.

Enjoy today,
Coop

IDEA World Conference in Los Angeles /  by Stephen Cooper

Yesterday I helped out my coach, Todd Durkin as he rallied about 250 fitness professionals at the L.A. convention center. 

The IDEA conference is attended by close to 5,000 fitness pros from all over the world.  I met people from Japan, Turkey, and Singapore.

I worked with an incredible team yesterday.  Here are just a few of the guys.

Coach Jeff Dillman, Head of IPI Physical Conditioning at IMG

Dr. Chris Mohr, Sports Nutritionist for the Cincinnati Bengals and is also the Sports Nutritionist for Under Armour’s TNP Training Council.

Troy Fontana, Nominated for 2010 IDEA Personal Trainer of the Year 

For about and hour and a half groups of attendees were put through the ringer at each station.  I was at the ropes station.  What a blast.  The participants were sweating like crazy after their time with us.

I had some time to talk to Randy Hetrick, creator of the TRX, and also Fraser Quelch, the director of training and development for Fitness Anywhere.

I was trying to get any tips I could on spreading the fun for you guys in our boot camp sessions.

Fraser Quelch and Stephen Cooper

Randy Hetrick and Stephen Cooper

Question: What Should I be Doing on My Days Off from Boot Camp? /  by Stephen Cooper

Question: I was wondering if you think it's okay to incorporate something on my off days - nothing too crazy. 

If you think it might help, do you have any suggestions for trustworthy lines/names/ideas that I can look up to supplement the bootcamp at all?  But if you think I should just concentrate on resting on the off days I'm totally on board with that as well.

Thanks again, the boxing last night was fun!

Answer: I would focus on getting the most from this session.  Focus on the training, and the eating.  Make sure that you are getting plenty of sleep.

Master those three.

If you'd like to add some fun activities maybe on the weekend like hiking, biking, swimming...then enjoy.

Don't stress right now on trying to add more.

Related Post


A Question About the Paleo Diet and Acne /  by Stephen Cooper

Question: I've been trying to stick as closely as possible to the primal (mostly my meals have been something like chicken + greens or chicken + sauteed veggies or salad with little dressing or eggs in some form.  though yesterday was fish and spinach salad).  On rush days I've also been eating yogurt and blueberries with a touch of honey, I can't seem to shake the occasional dairy hit, but I haven't noticed that I feel better or worse during the days which I don't have dairy.

I was wondering if any of your clients have mentioned or if you know generally if the paleo diet can results in skin break outs? I've never really had any problems with skin but I'm finding that since dropping carbs and upping my meat I've been struggling with skin break outs.  Is this something you've heard of before?  Should I try to go with mostly vegetarian for a week to see? I'm tempted to do that, though I'm worried about not getting enough protein for the workout days - I still want to lose fat and get strong regardless of the skin, but if possible I'd like to figure out a way to have both. 

Answer: From Amy Kubal, our Registered Dietitian

In regards to your question about paleo and skin breakouts - this style of eating is actually an effective treatment for acne!  Dr. Loren Cordain has an Eating Guide detailing the paleo diet for curing acne. 

I am not sure how much (if any) dairy you are consuming, as this can often result in breakouts, additionally eggs may also be the culprit.  Everyone responds differently to different foods.  If I were you I would try eliminating all dairy, eggs, nightshade vegetables (tomatoes, eggplant, peppers), and nuts and see what happens.  If your skin clears up add these foods back in one at a time and see how your body responds - if you breakout by adding in nuts - you'll know they are the culprit, if you don't you're good to go with them and then add in the nightshades, etc.  until you figure out the exact trigger!

Paleo is definitely the way to go - keep up the awesome work!  If you have any other questions or would like additional help with your diet - let me know!  You can check out my blog at www.fuelasrx.blogspot.com

How to Contact Stephen /  by Stephen Cooper

I just wanted to let you know the best ways to contact me.

The best way to reach me for regular things is via email:  stephen (at) bootcamppasadena.com

I'll see your email pretty quick, unless it's the weekend or after 6pm.

You can call and leave me a message on my answering machine at (626)609-7399.  Your message is sent directly to my email, so I pick those up pretty quick too.

I don't often read or see direct messages on Facebook.

Almost never do I see or reply to messages on Twitter. 

A Question About Soreness /  by Stephen Cooper

Question: I was wondering if what I'm feeling is what I'm supposed to be feeling in terms of soreness/tiredness.  When I was talking with a couple of the other bootcampers they mentioned that when they started they were so sore they couldn't move the next day.  I haven't felt anything that extreme.  I feel like all the muscles are pretty exhausted and, for the muscles we've worked, they feel extra tender/sore enough that I know they worked.   Should I be trying to push myself to feeling the "so sore can't move" feeling vs my "so tired don't want to move" feeling I have right now? (And if so, how would I do that?)

My response:

Your level of soreness depends on various things.  The other boot campers may be sore because they aren't used to our style of training, and more than likely they haven't exercised that hard in a while.  You may be in better shape than you think :)

The way that you described "all the muscles are pretty exhausted and, for the muscles we've worked, they feel extra tender/sore enough that I know they worked" is actually the way I'd prefer that you feel.  you want to know that you were challenged, but not destroyed.  I want your body to change, but I still want you to be able to work and enjoy your other activities.

It sounds to me that you are right on track.


"Should I Have Something to Eat Before My 5:45 Workout? /  by Stephen Cooper

I'm often asked this question and here is my response...

It depends.

You may want to have a small protein shake of 1 scoop protein powder, some water, and maybe a little full fat coconut milk.  (No low fat coconut milk...what's the point.)

Maybe a small handful of almonds and a half an apple.

For others, it may just be some coffee or my favorite, mate´.

You'll need to experiment to see what works best for you.

For after your boot camp session there are conflicting theories on when and what to eat.

Some say that you should just eat protein and fat...or many say this is a good time to add more carbs such as fruit plus the protein and fat.

I prefer that you have a wholesome breakfast with protein, vegetables, fruit, and some healthy fat.

Skip the complicated formulas...just eat as close to nature as possible and your body will take care of itself.

 

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