Hot in Pasadena /  by Stephen Cooper

I know, that's an understatement that it's hot.  It currently reads 93 degrees in Pasadena, CA.

Just a reminder to hydrate well before and after our boot camp sessions.

Go slower, and pace yourself.  Take care.

Did Your Breakfast Bring You Closer to Your Fat Loss Goal? /  by Stephen Cooper

I ask that because your success at losing fat and most importantly, keeping it off come down to habits.

No quick fixes, or pills...just habits and discipline.

So let me know here in the comments, or via email.

Calendar:

July 4 NO CLASSES  If you have already paid for the Monday class, you are welcome to use that credit for a Tuesday or Thursday class, or I can refund or credit that day.

Welcome to A New Boot Camp /  by Stephen Cooper

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! 

What to Eat for Breakfast to Burn Fat /  by Stephen Cooper

One of the questions that I get asked is, "What should I eat for breakfast?".

I'll tell you exactly what I ate this morning, I even took a picture of it.

Breakfast protein shake:

2 cups water

2 scoops chocolate protein powder

1/4 cup full fat coconut milk

frozen acai packet

sprinkle of cinnamon

In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.

I put this up here to show you exactly what I do.  This is a real life situation where I needed a quick, yet healthy meal to get my day started.

One of the questions that I get asked is, "What should I eat for breakfast?".

I'll tell you exactly what I ate this morning, I even took a picture of it.

Breakfast protein shake:

2 cups water

2 scoops chocolate protein powder

1/4 cup full fat coconut milk

frozen acai packet

sprinkle of cinnamon

In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.

I put this up here to show you exactly what I do.  This is a real life situation where I needed a quick, yet healthy meal to get my day started.

Other breakfast ideas 

Avocado, egg, and bacon salad

Easy Power Protein Breakfast Shake

 

Summer Fat Loss and Toning Boot Camp Begins Monday, June 20 /  by Stephen Cooper

I've heard from many people that they have been having problems with one of my email addresses...Sorry about that.

Try, stephen@bootcamppasadena.com...I hope that one works for us.

As you know, I'm not one to blast out a lot of hype, specials, and lot's of talk.   

The fun I have doing these boot camps and training is when I get emails just like this one I woke up to this morning.

..."I feel that I am getting so much stronger, my stamina has improved. I have lost 18lbs of body weight. Mostly unwanted fat."

Life doesn't get any better than that.  If you'd like to join us and lose some fat or tone up, we'd love to have you with us.

Contact me, and I'll answer your questions, and fill you in on the details.

Updates, and "just results" /  by Stephen Cooper

First the updates

New Camp begins June 20 for the Monday, Wednesday, Friday boot campers, and June 21 for the Tue/Thur groups.  Most of the time we can accommodate flexibility between the days and times...just ask.

Please confirm with me if you will be continuing, or would like to join in this camp.

Updates and News

Please check the blog first for any updates such as rain schedule, instructor changes (rarely)...any news, check here first.  http://www.bootcamppasadena.com/blog/

"Just Results"

Some of the most beautiful things in life come from simple actions repeated and refined to excellence.  In looking at my business and the way I interact with you my clients, I am trying to focus on getting you the best results.

There are a few things that I need to do very well with you.

 

  • Provide you the best fat loss programs available. (This means program design.)
  • Communicate.  The more often you and I communicate the faster you will see success. *Please contact me or Marie directly via email or phone. (I will not be using Facebook or Twitter for this purpose.  I may post messages there, but please contact me via email.)
  • Accountability.  Class sizes will remain small and I will be asking more from each of you.  I'm asking you to pick up the pace this summer and make some big jumps in your fat loss and health.

 

Homework

What three things will you do this week to ensure that you lose fat and improve your health?

Post your answers in the "comment" section, or email me directly.

 

Question me /  by Stephen Cooper

Recent Bahamas Vacation

When it comes to losing fat through our boot camp, there isn't really a "one size fits all" solution.

Each of you have special situations.

Be it injuries that you need to work around, problems sleeping, etc..  For this reason I'm not really one to hand out mass handouts or the like.

I see our boot camp as a group effort with everyone supporting each other, plus individualized attention.

My suggestion is if you have a question about diet, sleep, etc., first have a look here on the blog.  Use the "search" function and ask your question.  We may have already discussed it a few times.

The next suggestion is to leave your comment or questions here on the blog posts.  Just type it in the "comment" section, and we will help.

Lastly you can always call or email Marie or myself.  Like I always say, the more we talk and discuss your particular situation and goals, the better and faster we can help you with your changes.

Would You Like to Drop A Dress Size in Two Weeks? /  by Stephen Cooper

Summer vacations will soon be here.  Are you ready to be seen in your bathing suit?

Would you like to drop a dress size or two?  How about 10 pounds or more?

I ask these two questions as just last week I spoke with two boot camp clients who had done just that.

In a two week time period...
  • One female client lost a dress size and fit in to a new pair of jeans.   
  • A male client lost 12 pounds in the same two week time period.

Do you have similar goals?

Do you want to work on that bothersome belly fat?  Or work on those arms for a particular summer dress that you hope to wear?

Join us on May 23, as we start a fresh new boot camp .

I've actually added a 4 and 5 day option to our regular schedule.  Contact me for details.

Times are the same...
AM Session: 5:45a-6:30a
PM Session: 6:00p-6:45p

 

Focus on The Basics for Fat Loss /  by Stephen Cooper

Most of you who are in the boot camp are here for fat loss and toning.

Continuing with yesterday's theme of focusing on the basics, here are some more tips.

If you "blow it" in one area such as not getting enough sleep, make sure that you do your best in the other two areas, eating clean, and training hard.  If you falter in 2 or more areas, your chance of success is slim to none.

Have a look. (Video is about one minute long.)

 

Upcoming calendar:

Each Monday in May - My client, Onil Chibas of Elements Kitchen here in Pasadena, is donating 15% of proceeds when you eat at his restaurant to another great client of mine, Young and Healthy.  Pretty simple. Eat on Mondays, get some incredible food, and everyone benefits.

May 30 New camp begins

A Couple of Points if You are New to Boot Camp /  by Stephen Cooper

As new people join us I just wanted to remind you of a few things.

There are what I call the "Four foundations for fat loss success."  

They are: 

  1. Sleep and recovery
  2. Train smart
  3. Eat well
  4. Interact and support

You can read about these by clicking on this link.

You need to master these.

No need to look for other stuff to add until you get these down.  We simply don't have time to add more exercise, or more stuff.  Time is limited so take care of these basics.

The other point for today is about support and communication.

There is a lot of information here on the site about what to do during boot camp.  simply type in your question in to the search function, and most likely you'll find your answer.  But if you don't you can always email or call us.

I always say, the more we talk and you ask questions, the sooner you'll see results.  The fastest way to get a response from me is to email me.  stephen (at) boot camp pasadena.com.  

I don't always see messages on Twitter or Facebook, so email me directly.

Yesterday's Bodyweight Exercises Sure Were Challenging /  by Stephen Cooper

Isn't it amazing how challenging bodyweight exercises can be? 

Yesterday we did many bodyweight exercises. Most of those exercises focused on the core, chest, and arms. 

The exercises that I chose accomplish three things:

1.  They burn a lot of fat since you have to move your entire body without any assistance. 

2.  They involve the core as you must stabilize your body when performing the exercise.

3.  And lastly, they tone the arms and chest. 

My hope as always, is that by doing these bodyweight exercises is that you can "steal" them from me.  Meaning I want you to remember them and implement them on your own. 

Maybe you are traveling and don't have access to a gym...you can always do some bodyweight exercises.  

There is no excuse!

Boot Camp Pasadena is Not Just a Women's Fitness Class /  by Stephen Cooper

I had a question via email asking if our boot camp was only a women's fitness class.  He asked if there were "dudes" too?

My response is "yes".  Both men and women take the boot camp classes, but most are women.  If I have 30 total students in one class, 27 of those are probably women.

I mentioned to him that these classes are designed to burn fat.

Therefore, for men looking to build larger muscles this is probably not the best choice.

Having said that, this is still a great option for those men looking to shed a lot of fat, gain strength, and improve endurance.

The exercises, like we did today with the TRX, can be modified so that they are extremely challenging.

For potential clients who aren't sure if our boot camp is the right fit, feel free to call me and discuss your questions.