For those of you who bike, run, and exercise around Pasadena, and especially near the Rose Bowl, it's going to be a busy weekend. Get in your exercise early.
In Case You Slept In and Missed Your Workout, You Can Do This (Morning Workout Plan) /
For whatever reason, you missed your workout this morning. Well, here's the at-home workout I did and you can do too.
Coffee
Warm up as needed then
On the Airdyne Bike (you can use whatever cardio machine you have, or just jog/run)
20 seconds as fast as possible, 40 seconds rest
repeat 4 X
Jump rope as fast as possible for 20 seconds, 40 sec rest
repeat 4x
then
5 sets of close grip (6") push ups as many as possible, with a 15 sec squeeze/isometric hold after each set (1-2 min rest between sets)
Breakfast
coffee, oatmeal with 1/2 scoop protein powder, and 1/2 apple cut up (note, I'm not trying to lose weight, so yes I eat oatmeal)
Done - get on with the day
P.S. If you are here in Pasadena and need a cheap but good jump rope, surprisingly Ross on Lake Ave has good ones. Cheaper than you'll find on Amazon.com and other sporting goods stores.
There's No "Sexy" in Diet /
Your fat loss success is going to come from what you put in your mouth.
You know that I'm blunt, so I want to give it to you straight.
Your success boils down to your dedication and discipline. Stick to the following suggestions when you want to lose weight while training with me. (And yes, I know there are a thousand and one other options...but here is my simple solution.)
Breakfast
Optional, many get great results from eating or from skipping breakfast. It's up to you.
If you are eating my suggested choices are:
Red meat, sardines, eggs, nuts, vegetables, and coffee, tea, or water.
Rest of the Day
Vegetables - lot's of green and fibrous vegetables. Each time you sit down for a meal aim for having half you plate filled with greens. And the rest of your plate, have some protein. Chicken, fish, meat.
Avoid alcohol
One drink per week.
If you train hard...
Treat yourself with some berries or other fruit after your workout.
Keep it simple, and execute!
More Choices, More Distractions, More Stress, and Less Time /
Are you at your psychological breaking point?
Overwhelmed and stressed, and wishing for a better way to take care of yourself?
I ask as I see more and more clients who are stressed to the max. Family, traffic filled commutes, work contacting you on your phone at all hours of the day and night.
An easy step is to cut down your time on social media. Measure your time spent there. Was it useful? Did it make you a better person?
Here are four books which are definitely useful in helping you to refine and reduce your overwhelm. (I plan on doing a separate review on each in upcoming blog posts.)
Calendar
No Classes on Memorial Day May 29
Choosing A Specific Time To Exercise /
When I started my Boot Camp about 8 years ago, my gut feeling said it was important to "enforce" that clients register for and attend class on specific days and times.
I realized that for many new trainees, sticking to an exercise program was a big part of their frustrations in not seeing results. In my own case, I know I'm different, be that good or bad, but the way I handle stress and get a "high" out of life, is by exercising. I'll get it in no matter what. But if you know that's not in your DNA, then I encourage you to stick to a certain day and time. Commit, and make it happen.
I've realized that I've been more lax lately in letting clients "make their own schedule", and sadly, I see them missing more and more. There are way too many distractions pulling us from all directions, and for many the discipline cannot sustain the temptations.
If you find yourself on this ship without a sail, pause for awhile and revisit your values. What matters most to you? And get back on track.
From Tony Schwartz's awesome book... "A group of subjects was asked to exercise at least once for 20 minutes during the next week. That hardly seems like a daunting challenge, but based on the request itself, only 29 percent complied. A second group was given the same challenge, along with detailed information about the significant role of exercise plays in reducing the risk of heart disease, an attempt to further motivate them. Compliance rose modestly, to 39 percent. A third group was asked to commit to exercising at a specific time, on a specific day, at a designated location. For this group, compliance more than doubled to an extraordinary 91 percent.
Quality of Life /
Hip, from the TX Ranch in Wyoming.
The more years and deeper that I go into understanding my profession, the more important it is that I see clients improve their quality of life.
Firmer butts and toned abs used to be high priorities for my clients...but these days so many of my clients are stressed to the breaking point. Poor or not enough sleep, work demanding you stay late and be attached to your phone 24/7, family stresses, all add up.
Devote 30 minutes today where you get away from all distractions. Turn off your phone. Walk, preferably in nature.
Listen to your gut. What needs to change?
And...take action.
It's About Mindset /
I don't know if getting pumped up before a workout or competition is built into our DNA, or it can be taught.
I encourage my Boot Campers to clear their minds as they are driving to class.
Psyche yourself up and see yourself lifting heavier, and smashing your training session.
The other side of the coin is arriving late, while being immersed in the cat videos and shocking "news" stories on your cel phone.
You decide. Will you focus on your health, and your future? Or will you be distracted?
Monthly Online Coaching /
At 5:20 this morning, as I was setting up for the morning Boot Camp class, I was wondering why some clients see results while others don't.
The main thing that came to mind is habits. It's the day after day of working on new skills, practicing, and molding them into habits that create long-lasting and healthy changes.
So often now I see clients who'd like to train with me but can't because they work late, or can't get enough sleep...also because of work or family.
They are stressed out the point of almost having a nervous breakdown, and they need more time to fit in self care.
Well, I'm going to offer you an online coaching solution.
It's a daily plan where you'll receive lessons and a habit to work on. You'll take a few minutes, read through the lessons, and then check off if you've done your lesson and your habit.
Honestly, getting to a healthy weight and the body you want is possible, but without learning the skills, and then practicing them and creating the habits...long term success won't happen.
It's human nature to search for the "next thing", but this program creates a solid path to long-lasting results.
I've personally used this program (Precision Nutrition) since before 2006. This is the most respected nutrition plan I've seen and used ever since I became a trainer, over 25 years ago.
The second part of the program is the workout plan. You'll fill out an assessment, and information about your goals. I will review that, and assign a workout program for you.
For each of these, I will be your coach. We'll speak directly through the program, plus you can email me, or even call if you like...and I will answer all of your questions.
I'm offering both of these plans for only $67 per month. I'll be raising the price soon, as I have a limit to how many clients I can coach.
Here is a video which explains the woman's program, https://vimeo.com/192200261
and for the men... https://vimeo.com/151583307
Have a look at the video, and sign up below, or contact me with your questions.
Talk to you soon,
Stephen
P.S. You'll still get the results, but you'll be able to do everything from home or your gym.
Hit "Subscribe" to get started.
P.S.S. I don't really look at my weight too often, but just happened to check my own progress while doing the PN Program (I'm in week 22), and you can see, I'm down 20 pounds. Pretty crazy!
My own results while using the program.
Did You See This? /
Morning Boot Camp
This morning's sunrise was spectacular. Did you see it?
Did you plan on waking up early to exercise?
We each have a choice.
If your goal is to lose weight and improve your health, then commit...truly commit to what it takes.
1. Training smart and being consistent.
2. Get in enough sleep and recovery.
3. Eat healthy 80-90% of the time.
And, eliminate the excuses.
If you want some help, join us. May Camps start May 1.
Contact me for details, or see the main page for more information.
Too Hectic /
I see more and more clients who either can't make it to training, or miss because of long commutes or work obligations.
Just recently I received this email..."I was stuck in traffic and didn't get back to town until after 6pm. Due to my work schedule, I don't think any of the sessions fit well into my current schedule. Hopefully, I will find a job closer to home soon and my schedule will allow me to join one of the sessions; however, I do not feel my work schedule currently permits it."
And my advice...Unfortunately, these days so many clients like you have long commutes and are expected to work at all hours and day of the week.
20 years ago when I was training many one on one clients, these type of pressures weren't present.
My advice would be to find a simple program that you can fit in at home. Zuzka on YouTube, https://www.youtube.com/watch?v=8ds62jBTG5g has fast, free workouts.
A book that you might like which I really believe would be helpful is, "Wired to Eat", by Robb Wolf. It's about diet, but also hits on the importance of sleep, stress reduction, and community. So often I see people not paying attention to these areas and they battle with weight loss.
Sick, Overwhelmed, and Dying Younger /
Foz do Iguacu, Argentina
I know, a pretty wild title for this blog post, but it's what I woke up to this morning.
I rarely look at CNN, (I usually read the physical WSJ), but happened to come across this article basically saying that among high-income countries, the lowest life expectancy at birth is likely to be in the US...similar to Mexico and Croatia.
"People have a relatively high risk of dying in their 40's and 50's". Many reasons are mentioned including greater risk of obesity and their associated health risks as well as homicides and road accidents.
I find this extremely sad. Knowing how "wealthy" we are here in the US, but sadly our health and longevity are going down the tubes.
I see and hear from my clients, just how stressed out, overwhelmed, and sick they are. Expectations to work at all hours, to be on call and available 24/7, along with the incessant lure of news and social media, there is little time for pause.
We all have choices.
Be mindful of how you invest your time.
What Should I Eat After a Workout? /
From today's Nutrition Lesson...
What should you eat after your workout?
You don't have to eat special "fitness foods" after your workout. You know the ones so often hyped by unscrupulous trainers and supplement companies.
If you're not hungry after your workout, wait a little while. Follow your hunger and fullness cues.
Let your body be your guide.
Once you feel truly physically hungry, have a normal meal of real food.
When in doubt, ask yourself:
- Am I truly physically hungry?
- Does this meal nourish my body?
- Does this meal help me look, feel, and perform better?
- Does this meal add value to my body?
*If you are a current Boot Camp client, you can be getting these lessons daily, for free. If you aren't training with me, but would like to sign up for this nutrition coaching plan, contact me.
Remembering Ishi /
Yesterday I attended the funeral for a grammar school buddy of mine. He passed away from a heart attack at the age of 52.
I hadn't spoken to Ishi for many years, probably not since high school. We'd written through Facebook some, but I hadn't seen him for a long time.
He and I grew up in the same neighborhood. Those were the days when you rode your bike to a buddy's house and actually played outside.
I remember him so fondly because he always greeted me and others with a big genuine smile. He radiated a warmth and sincereness that is so often missing from people these days.
One of my childhood friends put it simply, "everyone loved Ishi".
And another friend said, "he was a warrior". A warrior in the best sense of the word. One who was faithful, strong, a solid friend, and deeply caring.
It's a sad reminder of just how precious each moment is.
For me, it's also a reminder of what is really important in life. A clarification of how I want to be remembered, and how to spend each day being authentic and more loving.
I'll miss you buddy.
Special Price for Spring Boot Camps - NEW Camps Start March 1 /
The first few months of 2017 have been rainier than usual, and I realize that many of you have missed classes because of the wetness....so I've created a special offer to get you back on track.
This month, the Monday/Wednesday/Friday camps have 14 classes which would normally cost $175...but I am dropping the cost of the March Camp to $159. That's about $11 a class!
* Note that spots are quite limited for new clients in the MWF AM Camp.
The Tuesday/Thursday Camp will have 9 classes in March, and the cost will be $125.
(For active clients, I will make sure you are training at the best preferred price possible.)
About the Camp
- You'll participate in 12 or 9, forty-five-minute fat burning classes.
- We may use TRX's, kettlebells, medicine balls, boxing equipment, and your own bodyweight
- Exercises are adjusted to challenge you, yet not push you past a safe place.
- You don't need to bring any equipment, only a towel, drinking water and an exercise mat.
- Small classes so you get personal attention.
- Personal attention and coaching. Ask questions any time, via email or in class.
Optional
- Access to daily Nutrition Coaching via Precision Nutrition. (Valued at $179 per month) I offer this to Boot Campers, but know there is a considerable commitment of time, and really working on yourself. I will discuss this option with you when and if you are interested.
- Off day workouts. Once again, I offer this help to those who can commit to more work outside of Boot Camp. The workouts are not necessary, but can accelerate your progress if you can make the time commitment.
Note
- I prefer that you stick to one Camp time slot...but I can create a personalized training schedule to fit in with your hectic schedule. My goal is to get you the results you want.
Contact me with any questions
- Email: stephen@bootcamppasadena.com
- Phone: (626) 609-7399
Boxing Workout This Morning /
If you missed this morning's workout, I can still send you the link to the program, but you'll need the equipment.
If you need gloves,etc., I recommend the guys at Pro Boxing Equipment on Lake Ave, right here in Pasadena. They've always been super helpful.
Do You Ever Wonder Why We Often Do Bodyweight Workouts? /
Does it seem like we often do a lot of bodyweight workouts?
We do. I want you to realize how big of an impact such "simple" exercises can provide.
As you've probably felt, those workouts can really make you sore...so you know that are challenging. Challenge creates good stress to the body and therefore creates positive changes.
Another reason is that I want you to remember that when you are training on your own, that you don't need equipment. Missing a boot camp workout, or not having equipment, is no excuse to skip. You've got all the equipment you need with just your body weight.
Lady Gaga and the TRX Suspension Trainer /
Lady Gaga training with the TRX before the Super Bowl
Core and fat loss training.
I'm not sure if you saw the Super Bowl, or Lady Gaga's performance. Honestly, I only saw part of the first half, and clips of the second half and her performance.
But what interests me, is the "behind the scenes" training of both the players and Lady Gaga. I'm fascinated by their commitment, dedication, and execution. I study those who are at the top of their game no matter what profession. They have achieved their success for a reason.
Lady Gaga was using the TRX Suspension trainer before her performance. For those of you who aren't familiar with the TRX, it was designed by a former Navy Seal and Harvard MBA graduate. We've been using the TRX in my boot camps for over 8 years. (First Boot Camp in the Pasadena area, by the way.)
Myself and other professional trainers like Harley Pasternak (Lady Gaga's trainer) use them because they are safe, can be modified to work with your fitness level, and they always work the core and transfer over to real world applications.
For those active in my Boot Camp classes, I've been sending out the full write up of workouts (when they miss). And today we did a TRX workout. When I went to Amazon to see the price of a TRX, I noticed that they now offer a less expensive option. Way back, I paid around $200 for each TRX. Now TRX offers a home version for just $99.95 Click here to see it on Amazon.
For those of you who aren't training with me, but would like to receive the workouts and training plan, plus nutrition coaching, please contact me for details.
Now, get to work!
Best,
Coop
Last night we spoke about what works... /
Last night there were only a couple of clients at Boot Camp, so we had the opportunity to chat a little deeper than usual.
I mentioned to them that the more years I train, the more I believe that diet is about 80-90% of how you'll lose and keep the fat off. (And when I say the word "diet" it's just that..the manner in which you eat.)
There a probably about 6 ways in which those who are super lean, get that way. When I speak of "those" I'm talking about the Social Media picture taking people, actors, and body builders/fitness competitors.
Some people get that way with lucky genetics. That's just the way it is. They can eat more, train less, and still remain lean.
Many bodybuilders stick to a pretty high protein, low carb, and mostly low-fat method.
The next option is a high protein low carb high fat (Keto diet).
Another is sticking to a specific ratio (Macros) of protein, carbs, and fat...all adding up to a specific calorie intake.
Some do IF, or intermittent fasting...eating meals only in a certain window of time each day.
Some eat a "clean" or a Paleo-inspired diet.
And of course, there are vegan, and other special diets.
Mostly what they have in common are wholesome foods, in specific quantities, to provide the fuel and energy you need to thrive, but not going above that.
You can experiment with any of these methods to see what best fits with you. (Of course, if your medical professional advises you not to, then pay attention.)
The faster you need to get the weight off (wedding, anniversary, etc.), then the more strict you'll have to be with any of these options.
If you need help or have specific questions about any of these, contact me.
If you miss a class /
For my new clients...
If you miss a class, drop me a quick email and let me know what happened.
I know when you don't make it, and wonder what has happened. Are you sick,
out of town, injured, lazy? I like to know so I can help you stay on track.
Know that most times you can make up that missed class on any day before
the month ends. Missed classes don't carry over.
I'm also trying to get in the habit of emailing a link to the daily workout, so you
can do it on your own. Email me if you have any questions when looking over
the workout. I realize too that you may have told me in person about
missing...and I've forgotten to write it down, I apologize.
My goal is to help you get to your goals as soon as possible (while staying
safe), so keeping me in the loop when you miss, is important.
Thanks, Coop
February Camps /
Foz do Igaucu, Argentina
I believe that the coldest and darkest month has passed, so for those of you who have been hibernating, it's time to get back to training.
The past few months have been very stressful for so many. My hope is that you carve out time for eating well, training smart, and paying attention to your sleep habits. The higher the stress in your life, the more you need to focus on your health. Don't beat yourself up in trying to be perfect in all areas, but make the effort to make small improvements, and be consistent.
February Boot Camps Begin Tomorrow. Contact me with questions.
Calendar
Wednesday, February 1 - Monday/Wednesday/Friday Camps Begin $175
Thursday, Feb 2 - Tuesday/Thursday Camps Begin $135