20 Minutes of Exercise Per Day is All It Takes to Be Lean and Healthy

I believe so strongly that you can be fit, healthy, and lean in only 20 minutes or less per day, that I've created a separate website dedicated to just that.  www.140Fit.com

The "140" comes from the short number of characters that can be posted on a Twitter message.  If you don't know what Twitter is or could care less about Twitter, no need to worry.

The main focus of my new site is to help as many people as possible realize that fitness and fat loss does not have to be complicated, and you don't need more than 20 minutes per day of exercise.

Anyone can do 20 minutes of exercise per day.

If you cannot devote 20 minutes to better health, you need to have a serous look at your priorities.

Please visit the new www.140Fit.com site.  You'll see that it's a "zen" look at fitness.  I'm going to zero in on what it really takes to lose fat and stay fit without all of the hype.

Take care of yourself, and do this.

If you are on Twitter and would like to receive special "140Fit" tweets, then you can follow me here.

140Fit.com on Twitter

 

What Do Kim Kardashian and Stephen Cooper Training Have in Common

We both use rope training.

I've been using the rope training with my clients since the end of 2008, so it's nice to see that trainer to the stars Gunnar Peterson is using it with his clients such as Kim Kardashian.

Click on Picture to Play Kim Kardashian Video

There are a couple of different names for rope training such as Battling Ropes, and Ropes Gone Wild, but whatever you call it, it's a great way to burn fat without the typical pounding that comes with most aerobic exercises.

 

Looking for a workout with the ropes?  Click here to see a clip of a session I did with a client just a few days ago. You'll see the fat-burning session with complete details.

Aimee doing Ropes Gone Wild at Boot Camp Pasadena

If you are in the Pasadena/Altadena area and want to try some rope training contact me, or have a look at my Boot Camp Pasadena site for group training where we also use the rope.

Backyard Workout - TRX, Ropes Gone Wild

For time:

35 reps Walking Lunges
30 TRX Low Row
30 seconds Ropes Gone Wild
35 Reps walking lunges
25 TRX Low Rows
30 seconds ropes gone wild
35 reps walking lunges
20 TRX low rows
30 seconds ropes gone wild
35 reps walking lunges
15 TRX low rows
30 seconds ropes gone wild
35 reps walking lunges
10 TRX low rows
30 seconds ropes gone wild

This is a killer workout.  You'll be sweating like crazy if you are training like you mean it.

I got my rope from Amazon, and my TRX from Fitness Anywhere.

Give this workout a try, then let me know how it went for ya.  Leave me a comment in the comment section below.  Was it too easy?  To hard?  What was your time?  I did it in 16:20

Some of What I Do in My "Off" Time

Stephen Cooper with Todd Durkin Mastermind Group, San DiegoI've been into fitness and training probably since I was about 12.  It's just something that I love and am really fascinated with.

I tend to spend a lot of my "off" time reading, learning, and listening to what is the latest news in the health and fitness industry.

One of the biggest joys since I became a trainer has been being part of an incredible mastermind group led by two time IDEA personal trainer of the year winner, Todd Durkin.  I can't explain how incredible it is to have a team of like minded individuals backing me up and having their support.

I've included some pictures of our recent get together and a video clip. 

Consider This Before You Want to Lose Fat

I probably shouldn't even be telling you this but...losing fat is not going to be easy.

You might be thinking to yourself, "great, even this personal trainer, who is trying to sell me on training with him is telling me that it's not going to be easy".  Well, it's the truth.

You may visit other sites that shout about how easy it is to lose weight, they entice you to believe that they have the magic solution...only if you do their special diet, or use their fitness gadget.

Losing fat may not be comfortable, enjoyable, or easy.  I've never had a client tell me that she eats only lean proteins, veggies, fruits, nuts, and some simple carbs, yet she can't keep the weight off.  Nor have I had a client tell me that he trains consistently 4-6 days a week and really pushes himself, yet he can't seem to keep the fat off.

So now you might be thinking that this Stephen guy is a jerk...and "my situation is different".  I'm here to tell you that your body responds to hard work and structured eating.  I don't make up the rules.  Anyone who tells you that losing fat is going to be easy is lying.

Bodyweight Training Exercises

As I've gotten older, I've found that I do a lot more bodyweight exercises.  Lot's of pull ups, push ups, and lunges/squat activities.

I've noticed that I still get a great pump, plus I love the "natural" look of a more athletic body rather than that of a bulky body-builder.

I just ordered the Universal Strength Apparatus to increase the variety in my training.  Here's a short video of what I'm talking about.

20% Off To Brazil

Just got this notice from my friends at The Island Experience.  I was there about 3 years ago, and it was incredible!

When is the last time you’ve taken a deep full breath of tropical goodness? It’s amazing how blossoming rainforest flowers tickling your nose makes you forget the car exhaust from the traffic jams you’ll leave behind.

It’s almost Spring at The Island Experience where nature’s colorful array takes on a whole new level of Beautiful. Where pristine rainforests seem more perky, more green, and more alive. Where blue skies take Blue to a deeper and more meaningful level. Where tranquil waters just seem a little more still, more present.

The weather on the island right now is fantastic. The island feels fresh and the temperature commonly reaches the mid 80’s. There are plenty of sunny days to enjoy all of nature’s wonders. In fact this is probably the driest time of the year.

Come detox your body and de-stress your mind. There still are a few spots left this Spring to have your own Island Experience. And for those who can make it this August 31 – September 6, you’ll need 20% less money to enjoy your island adventure – and that’s even better than less traffic!

Until then, be safe, find your joy, and thank you once more for your continued interest in our program.

All the best,

The Island Experience Crew

What’s the Power Wheel Challenge?

I just read about this challenge over at Monkey Bar Gym.  The challenge is that you try to crawl 100 yards while strapped into the Power Wheel.

The Power Wheel happens to be one of my favorite pieces of fitness equipment.  My clients, for some reason, have other "words" for this torture device.

I have no idea how close I'll get to completing the  challenge, but I'll let you know how it goes.

 


You Need to Get Honest with Yourself

Where are you in relationship to your fitness goals?

And where are your going?

We've passed the half way point of the year, so now is a good time to evaluate where you are at.

Is your system of training working?

Identify where you at and what you are doing.  Take massive action, get help, get your goals crystal clear, and get moving.

Start today by taking one step towards your goal.

You are in charge, and no one else is going to do this for you.

 

Today's workout:

Train hard for 60 seconds, active recovery cardio 60 seconds.

deadlift/cardio

dumbbell rows/cardio

split squats/cardio

incline dumbbell press/cardio

plank hold/cardio

overhead squat/cardio

tubing rows/cardio

dumbbell push press/cardio

push ups/cardio