Thankfully the Monday, Wednesday, Friday morning camp is quite full (UPDATE - this class is now Wait List Only). To those of you who have been attending that camp, some of you for years now...I really appreciate it :)
So I've decided to add another morning camp, which will meet on Tuesday and Thursday mornings from 5:45 am - 6:30 am. (If you'd like to attend on Saturdays, let me know, and what time...and I will consider it.)
If you've put off joining for budget reasons, this might be a good option for you. The cost will be $135 for the 8 classes this month and we begin on February 3.
Hope that all makes sense. Contact me here with any questions about these options, or if you need a custom option to work with your schedule.
Thanks,
Coop
P.S. For current boot campers...thanks so much for training with me, I truly appreciate it. Please confirm with me if you'll be continuing in the February Camp. Thanks.
Is Boot Camp Worth It? /
Is it worth it? Photo from National Geographic
I recently had a client send me an email noting her frustrations...
"So I'm losing momentum...This weekend was nothing but breaded fish and rice
oatmeal raisin cookies and soda.
Today was crazy with left over breaded chicken and subway sandwich and chips.
Had to work later than expected today too so missed the workout.
I would rather not report (meals/hours slept/exercise outside of boot camp) anymore. Don't think very useful."
Here is my reply...
"Why do you think the weekend was out of control? Does your spouse play a role in supporting or sabotaging your goal of losing fat? Other family members?
Did you get in any exercise? Like I mentioned, I like clients to at least get in a long walk or hike. Did you have time? What got in the way?
You've got to be realistic and truthful with yourself. Is weight loss a priority? If it is, then sacrifices must be made. If it's not really that important, and you have too much going on, then focus on the other areas you want to or need to improve in.
Is your reason for losing the fat, strong enough?
When in comes down to it, you have a choice. Each day, each meal is a choice. Never easy...but a choice.
As far as being "useful", it may or may not be.
Honestly, it saddens me to wake up and read your email. It presents a challenge, but like many other challenges, I enjoy trying to help, and trying to figure out a solution.
I can only share what I know works. Believe me, I read a lot and am always looking for a faster or better solution. Other than plastic surgery, there are no quick or easy solutions.
Each of my clients has challenges with regards to their wanting to lose fat. Some have just had babies, some have medical issues, some have 2 jobs, spouses sabotaging them with junk food, and other temptations.
For some the time is now to change. They fight like hell to conquer any bad habits, and they see breakthroughs. For others, life gets in the way, and the yo-yoing of gain-loss continues.
It can be done.
Another boot camper who joined this month, and has had a baby recently, just sent me this email about 5 minutes ago...
"Honestly speaking...when I missed the second class I was like eh...I'll just pass...sleep deprivation. But when u followed up, it gave me a boost .. And I appreciated your honest email comments. So because I see my body transforming, I force myself to do some activities on the day that we are not doing bootcamp.
So I actually see my tummy getting smaller, arms getting a little leaner. I've always had issues with my arms
I think I'm on the right path and will continue to work out hard until I achieve my ideal weight.
Thank you Stephen !! "
So here you have another person, fighting to make changes, and commit...but she is seeing the results of her commitment, and my tracking of her meals/sleep/exercise.
Lastly, I do care if you stay or if you quit. I see each of you like a family member. If my wife or daughter was frustrated, I would share the same feelings and strategies with them...you are no different.
I can only make suggestions, and hope that this is important enough for you right now. Maybe it is, maybe it isn't. Either way, I'll try my best.
Think about your commitment level, and let me know.
Should I Count Calories? /
My breakfast...
Question...
"Do you recommend a certain number of calories or ratio of fat/carb/protein consumption per day?"
My response...
I don't really recommend counting calories. It works, and is very helpful if you need to shed weight fast, but it really destroys the pleasure of eating, and gets to be a pain in the butt to track.
If you can focus on whole foods, proteins/fish, lots of vegetables, some fruit (I prefer berries over some of the sweeter/higher sugar ones), and some nuts, and healthy fats... you'll be able to eat a wide variety of stuff, feel full, and still lose weight.
It may take some adjustments, but the payoff is high.
A couple of sites I like are, http://everydaypaleo.com/food/, and http://nomnompaleo.com
I don't always follow a strict Paleo diet, but these sites have great, whole food recipes (for free).
Congratulations to Those Who Made It Happen This Morning /
High fives and pats on the back to those who made it to our first (chilly, 37 degrees in Pasadena) boot camp class of 2015.
Twenty seven people are registered for my morning camp. This morning, 14 showed up.
You may have ideas and know you should be exercising, but actually waking up at 5a and getting your butt out of bed, is a different story.
Talking about your goals and planning doesn't get results. Showing up and executing does.
Execution matters.
The clients who get results are the ones who take action...day in and day out.
For 2015 get into the habit of taking action. Spend less time thinking about exercise, and spend more time doing.
*Extra high five to new boot camper, DeLeon, who rode his bike to camp this morning. That's the way to start the New Year!
Last Day of 2014 /
Calendar:
Wednesday, December 31, 2014 - Last Class of 2014 at 5:45 AM
No evening class
Thursday, January 1, 2015 No Classes
Friday, January 2, 2015 First Day of a New Camp, regular morning and evening classes
“Let us take real pleasure in what we are eating, and if what we are eating doesn’t bring true enjoyment and health to our bodies, then let us push it aside.”
Holiday Calendar /
Wanted to give you a heads up for the upcoming weeks.
For the week of December 22,
Regular classes on Monday and Tuesday,
Wednesday will be AM class only
No Classes on Wednesday evening, Thursday, or Friday.
Then for the week of December 29,
Regular classes on Monday and Tuesday
Wednesday will be AM class only
No Class on Thursday
Regular classes on Friday Jan 2
Calendar and Policies /
Please be mindful of your cel phone use. This is a definite pet peeve of mine, but I'll keep it related to boot camp.
I understand checking your phone before and after class, and I understand having it near for emergencies, sick kids, etc.. I also understand using it as an alarm when you have to leave class early.
What I don't like is when people are browsing email, Facebook, news alerts, and the like during class.
These 45 minutes are your time...time to devote to your health. Not to lifting a weight and browsing at your phone with your other hand. This is not the time to multitask on your phone.
This is time to be committed to your health, and also to the positive energy and connection to the other boot campers in the class.
Calendar:
No Classes on Thanksgiving Thursday, nor on Friday the 28th of November.
Start Off The Week in The Right Direction /
Have you planned for a successful week? Do you know when you are going to fit in your exercise sessions?
It's Monday, so start the week off strong by keeping your promises to eat right, and exercise.
Today's Workout
Calendar
November 11, Veterans Day regular class.
Boxing Workout Today /
I've been running around getting water barrels for earthquake/disaster preparedness, but will post today's boxing themed workout a little later today.
Equipment Needed: Boxing Equipment, Jump rope ( I like to get my boxing equipment from Pro Boxing on Lake Ave. in Pasadena, just North of Villa)
Warm up (75 sec.)
- Jump rope
- BJJ shoots
- Lateral side hops with slight pause to partial lunge
- Shoulder circles
Work (75 sec)
- 20x Jab, with 10x burpees
- 20x cross, with 10x push ups
- 20x R/L, with 10x squat
- 20x uppercuts, with run to fence
- 20x knees, with 20x jump rope
- 20x kicks (fast, not hard), with 10x split jumps
- 10x jump spin, hammer fist, with run to fence
- 10x high TKD jump kick, with 10x crunch
- 20x punch and crunch
- Partner hyperextension
- Partner straight leg side crunch
Calendar
Saturday Nov. 8th, we have the group hike to Inspiration Point. All are invited, just let me know that you'll be coming. We will meet up at the end of Lake Ave at 7:30 AM.
Just for fun /
Sunny November Mornings /
Note: Please use your time wisely. If you are training with me, you only have 2 or 3, forty- five minute classes. As you are driving to class, begin to clear your mind away from work/home problems, and shift it towards giving the workout your 100%. Get off your phone, this time is for you. (Of course I understand that the phone can be necessary for emergencies, but if you know it's going to distract you from your training, wait till after class.
Life is short. Your effort in taking care of yourself is important. Don't cheat yourself.
Today's Workout
Equipment Needed: Kettlebell
Warm up (65 sec.)
- Sit in deep squat
- Standing glute squeeze
- Towel hamstring stretch
- Standing crucifix, thumbs up, chest high
- Chin tuck, hold 3 sec, repeat
Work (65 sec)
- KB swings
- Clapping push ups
- Big mountain climbers
- Plank saw
- Thai KB to knees
- Plie squat
- Hold squat with wood chops
- Frog hops on mat
- Hold out KB and "steer"
- Diamond push ups
- KB sumo high pull
- Shoots
- Hold KB and jog in place
- Plank walks
- Frozen "v" sit
- 1 leg pistol with KB
Calendar
November 8, Group Hike to Inspiration Point 7:30 AM. RSVP with me and contact me about details.
No Classes on Thanksgiving Day (27th) nor the day after, Friday the 28th
November Boot Camps Begin /
Inspiration Point
Distractions...
I've found that I get distracted very easily when it comes to the internet. MInutes, sometimes hours can be spent browsing from one fitness article to the next. You know the titles, "8 steps to better abs", "shrink your waist size with these 7 quick tips"...and so on.
My advice to you, and one I try to follow is to get out there and do the work. Put in the time training, and preparing healthy meals, rather than just reading about it.
Note down below, I'm planning a group hike for this Saturday. We'll leave from the top of Lake Ave, and hike up to Inspiration Point. I hope that you can join us.
Today's Workout:
Equipment Needed: None, bodyweight only
Warm up (65 sec.)
- Squat, hamstrings to calves
- Cross arm, lean back, twist crunch
- Alternating Supermans
- Plank hold, 5 sec to tiger push up 5 sec, alternate
- BJJ umpa
Work (65 sec)
- Lunge to front, lunge to rear with same leg
- Mountain climber
- 1 foot push up
- Jump squat 5x to curtsey lunge 5x, alternate
- Diagonal 1 foot mountain climber
- Hold ankle, reverse lunge, knee touches mat
- Pike push up
- Split lunge pump
- Big hop mountain climbers
- Leg lifts
- Duck walks
- Tight, close, extended plank
- Windshield wiper
- Big step mountain climber
- Banana rock
- Banana rock hold
- Dynamic side plank, split feet, up and down
Calendar
November 3, Monday, Wednesday, Friday Camps Begin
November 4, Tues/Thur Camp Begins
November 8, Group Hike to Inspiration Point 7:30 AM. RSVP with me and contact me about details.
No Classes on Thanksgiving Day (27th) nor the day after, Friday the 28th
October 31 /
Equipment Needed: Medicine Ball
Warm up (65 sec.)
Stationary frog squat (hold and alternating step outs)
Step to hand, spider lunge
Walkouts with push ups
Penguin crunch
Plank to push-ups
Work (65 sec)
MB alternating push up, hand on ball
Frog jumps while holding MB
MB roll outs from knees
Jumping jacks
Supine, split legs, crunch up to toes with MB
Plank jacks
MB slams
Split jumps
Side plank with MB
Bicycle crunch
MB wood chops with alternating lunges
Hips up reverse crunch with MB between knees
Supine arms stretched up, holding ball, shoulders off ground, with straight leg scissors
Mountain climbers
Back to back ball exchange (with partner)
- Ankles together, crunch up and ball exchange
Oct 29 /
Equipment Needed: Medicine Ball, Kettlebell, Sliders
Warm up (60 sec.)
- Side lying shoulder stretch
- "L" bentover pull up and scarecrow
- Supine "T" (pinch shoulder blades)
- L leg lunge forward, R hand down, L arm up towards sky
Work (3x90 sec)
- 25x jumping jacks, 10x push ups, 10x MB slams
- Run 2x, then plank hold
- KB swings 15x, then mountain climbers
- Hold partner feet, then partner holds push up position, then alt hand taps to shoulders
- KB overhead walks, then crunch
- KB cleans, then 1 leg slider alligator crawl
- KB bentover mid angle 45 degree press, then MB Russian twist
- Slider mountain climbers, then lean back and "drive" with weight (think Russian twist)
- Side plank, then MB pullover and touch toes
- Supine crunch, MB on R shoulder, R leg bent, L leg straight (and up) and L arm out to side, then crunch
What you missed tonight at boot camp... /
The longer I stay in this business, the more I believe that the real answer to fat loss and staying healthy is much harder than the magazines and media try to sell us.
We have plenty of information. Websites, videos, articles, lists of what to do and what to eat...but there is a big piece missing.
I saw this missing piece tonight.
I saw a group of 10 women who were having fun, sweating, laughing, hugging, and giving each other high fives.
They were working through the tough part, pushing each other and encouraging each other to keep going.
Not only do these women help each other during class, they also email and text each other to offer support outside of class.
This makes me a happy coach.
First it was 30, then 40, and she's lost 50 pounds. /
If you want these same results, I encourage you to join us. If you are already training with me, I challenge you to bring up your game.
(Do you know that last Friday night, only 3 people came to boot camp? One is a brand new client who has showed up 100% for his first camp. The second client is soon to be featured about her own transformation...and guess who the third client was? Yes, the one who has lost 50 pounds.) Coincidence...I don't think so.
Now you might be saying..."wow, Coop's kinda being an ass". I don't make judgments...I just track stuff. Show up and results follow. Skip...and you know the answer.
We start tomorrow. There are 3 options.
1) MWF mornings 5:45 AM - 6:30 AM
2) MWF evenings 6:00 PM - 6:45 PM
3) Tu/Thur evenings 6:00 PM - 6:45 PM
There are 14 classes for the 3x a week option for $175.
There are 9 classes for the 2x a week option for $135
Contact me if you'd like to join us.
Calendar
Today, September 30th Happy Birthday to boot camper, Phil.
October 1 Monday, Wednesday, Friday October Camps Begin
October 2 Tuesday and Thursday Evening Camps Begin
Proud of my students /
As a teacher/coach...whatever it is that I do, it really is my pleasure to see how helpful and encouraging my clients are.
Yesterday we had a new client come and train with us, and it made me so happy to see others working together, laughing together, while all the time, getting the work done.
I'm sure this new client felt welcomed and knew that she was in a friendly environment.
Thanks guys.
September 2
New camp begins next week. No class on Monday September 1, as that is Labor Day. Classes begin on Tuesday and Wednesday.
Returning campers Please let me know if you will be returning for the September Camp.
Thanks
Why does boot camp produce results? /
After each class, I write down notes on what I've observed. I'm always trying to improve and tweak the experience.
After safety, my main focus is to create classes that produce the best results.
So why does it work?
One reason is the encouragement that campers show for each other. It may be during class with one client telling another "you can do it", or "keep going" type of support. (This is in addition to me cheering you on...don't laugh.)
Another reason is the support shown outside of class. Clients often text or email each other. It may be words of encouragement, recipes, "where ya been?" or setting up times to exercise outside of class.
I'm super proud of how supportive my clients are.
I think the next thing is, that it really bugs me when a client doesn't move towards her goal. I really do lose sleep when clients aren't progressing as I'd like. I do my best to look into their lives by getting feedback on meals, sleep, and other training. Your goal is always on my mind...until it is reached.
There are more reasons, but we'll save that for another email.
If you'd like this type of support, our next camps begin this Friday, August 1. (Note - You can join midway through a camp, as long as we have space. Just contact me.)
Monday, Wednesday, Friday Camps (13 Classes for $165)
Tue/Thursday Evenings (8 Classes for $125)
Contact me to reserve your spot, or for questions.
Best,
Coop
P.S. Remember that boot camp client from the last email...the one who had lost 30 pounds in 3 months? Well, now she has lost 40 pounds. And you?
Come tonight for a fun, partner workout. /
I really should have taken pictures as there were a lot of laughs and smiles during this morning's workout.
To me, this is what exercise is all about. Getting healthy, helping and encouraging each other, all leading to getting more out of life.
I'd like you to experience this too.
Come tonight at 6p, and you can drop in for only $10 (cash only). The regular drop in rate is $20...but I'd really like you to experience this.
I'll need you to fill out a release, but other than that, just bring an exercise mat and some water, and you are all set.
Email me for any questions or directions.
Calendar
New Camp Begins August 1
Get Your Diet in Order /
From my daughter's recent trip to the Amazon in Ecuador
A boot camper was having me take a look at her eating/sleeping/training log and here's what I wrote to her...it will apply to you too.
"There's kind of a general "secret" amongst those looking to shed body fat. Those who are professionals like body builders and fitness competitors stick to a very bland and predictable menu.
Magazines and websites need to publish articles to keep our attention drawn to them, and to keep us hoping that there is some new formula to "lose weight in 7 days", or "slim that tummy now". You know how the headlines go. But there is a more simple path.
Here's a great summary of what it really takes, via well known celebrity trainer, Chad Waterbury.
• To burn fat, you of course need to get your diet in order, so eat animal protein and cruciferous vegetables with avocado or olive oil whenever you're hungry, use workout nutrition, and drink only water and green tea.
1. Get your diet in order.
2. Get your diet in order.
When you're hungry, eat animal protein and cruciferous vegetables with avocado or olive oil, use workout nutrition, drink only water and green tea, and don't eat unless you're hungry.