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MovNat Level 1 Cert, Zafra Nature Reserve, Colombia
As I get older I get happy with making small improvements in my day to day living. It’s not about big, lofty goals, I’m more satisfied with special attention spent on those things that really matter to me.
My health, my wife and children, my clients, friends, these are places where I put my focus.
MovNat Level 1 Cert, Zafra Nature Reserve, Colombia - From left to right, Darien, Joha, Johnathon, Me, Nati)
San Rafael, Colombia
San Rafael, Colombia
San Rafael, Colombia
“Above all, do not lose your desire to walk: every day I walk myself into a state of well-being and walk away from every illness; I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.”
Danish philosopher Søren Kierkegaard
October 2021 Boot Camps
No Classes - Sept 30 - October 6
MWF Camps - 10 classes for $150 (Only a Few Spaces in the AM Camp)
Tu/Thur Camps - 7 classes for $105
No Classes on Sept 30 - October 6
$20 (one-time drop-in)
Morning Classes:
5:45 am - 6:30 am
Evening Classes:
6:00 pm - 6:45 pm
Class: Each class is 45 minutes in length.
I was recently on a coaching call with Exos. I’m going to share with you some of my notes which may be helpful.
Focus on these, and do with intent:
Food
Sleep
*Sleep must be mastered. Prioritize and strategize.
One coach asked about cryotherapy for clients…and the coaches replied “focus on those things that are free”. They emphasized working on your circadian rhythm, getting exposure to the early morning sun, and focusing on sleep, before “extras” such as cryotherapy and other things or equipment that costs money.
I totally agree. Focus on things that you can control, like improving your sleep and eating habits.
I’ve really been enjoying the podcasts put out by Dr. Andrew. Huberman of Stanford.
Here are some of my “rough” notes on fat loss from one of his recent shows.
How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21
Your foundation must be right.
Quality and sufficient sleep
Essential fatty acids - vital, EPA above 1,000 mg per day, quality fatty fish or grass-fed meat
Glutamine - 1 teaspoon to 1 T can reduce sugar cravings (cottage cheese is a good source)
Selenium - 2-3 Brazil nuts per day
Fermented foods
Sufficient iodine
A study from psychologists at Stanford, showing that a belief that exercise and movement will help can improve fat loss. (Power of our nervous system.). The belief has a real effect and fat loss.
Fat loss protocols -
Fat must be mobilized and burned (oxidize)...not just mobilized as it can return to fat!
The nervous system encourages this process through the release of epinephrine/adrelenine.
Shivering increases fat metabolism
Fidgeting, quick movements, bouncing your knee, standing up and pacing can produce a 20% - 30% increase in fat loss.
Fidgeting is a great starting point! - Powerful way to increase calories burned.
Fidgeting (subtle movements) trigger epinephrine relates to the neurons and they stimulate the mobilization of fat, and then that fat is oxidized at higher rates. 800-2500 calories burned per day is considerable. (NEAT)
Shivering-
White, brown, beige fat tissues
Don't resist the shivering - the shivering increases body heat and burns fat.
Fat Loss Optimization Protocol
Cold shower 1-5 times per week (One is beneficial)
get in and shiver
get out - no towel wait 1-3 minutes don't dry off
and repeat. (3 total)
cold enough to be uncomfortable - this varies
activate cooling and rewarming
avoid getting "cold water adapted"
maybe do this 2 - 3 months, then stop - so you don't get cold-adapted (for fat loss)
Exercise and timing
Fat "paths" epinephrine neurons locally
Change up exercise, novel exercises
HIIT (80% sub-VO2 Max 60-240 sec.)
Sprint interval Training. (all-out 8-30 sec) Squats, deadlifts, KB swings
Moderate Intensity Continuous Training - (steady-state cardio 40-60 min 55-75 MHR)
Protocol
Ideally fast, then exercise intensely (breathe hard) 20-60 min, and then move into "Zone 2" cardio - Best for fat loss increases BMR
Post fat oxidation after high-intensity burns fat for up to 24 hours
Adrenaline is the trigger of fat loss
Caffeine, if you like coffee, etc (30-60 min before exercise) up to 400mg 1.5 cups (if you are not caffeine sensitive) - this helps to release adrenaline/epinephrine
GLP 1 is increased by drinking yerba mate, increases the percentage of fat burn or "guayusa" another type of tea. (Look at www.examine.com for details). Yerba mate may reduce heart rate just slightly
Actyl L Carnitine - 500 mg - 2g
Improves fat oxidation, may reduce fatigue
July was a busy month. A couple of my clients were curious about what I eat, and what I actually do all day. (Click on those links to read more.)
I also attended the 2021 IDEA World Fitness Virtual Conference, and the Los Angeles Dodgers Strength & Conditioning Symposium Series (virtual as well). I attend these to get the latest science-based training information which I apply to my own training as well as sharing with my clients.
I’ll write more about these conferences, but I’ll share an important thought here.
The Dodgers use what they call a “spiderweb assessment”. As you can imagine, the Dodgers have a huge budget to assess and implement their training programs with their athletes. When the Dodgers sign a player to the organization they are run through many tests. Looking at the psychology, nutrition, injuries, strengths, and weaknesses. All of these assessments are combined on a “spreadsheet”. Then the various departments, such as physical therapists, performance specialists, nutritionists, etc. all work together to create “resilient and robust athletes. They work to create the best athlete, not the best gym rat.”
This relates to how I train my “athletes”. My goal in helping you is to build a stronger you…in and out of the gym. Yes, I want you to achieve your fat loss/strength goals, but I always keep in mind that I want it to apply to real life. I want you to be stronger and more durable to life’s challenges and stresses.
The Dodgers invest heavily in their players, in hopes to get the most healthy and productive output from their investments. We may not have the same fortune to invest in ourselves, but I encourage you to invest what you can. Eat the highest quality foods, devote time to effective training programs, and get the proper sleep and recovery. Be honest. How much time and money do you invest in yourself? Write down and analyze where your time and money are going. Are you spending money on junk food and sugary Starbucks drinks? And time? Are you spending hours on the couch looking at Netflix or Facebook? Our time is finite. Spend it wisely.
Screenshot of part of their player assessment.
As always. If you believe I can help, I encourage you to train with us. Be it Boot Camp, personal training, or online virtually via FaceTime or Zoom. And if you aren’t training with me, get after it on your own.
Here are the details for August.
August
MWF Camps - 13 classes for $165
Tu/Thur Camps - 9 classes for $135
$20 (one-time drop-in)
Morning Classes:
5:45 am - 6:30 am
Evening Classes:
6:00 pm - 6:45 pm
Class: Each class is 45 minutes in length.
Thanks,
Stephen
Contact me if you have questions. And current boot campers please let me know if you’ll be continuing in August.
I had to smile the other evening when one of my clients asked me with a puzzled look, “Coop, do you even have a job?”
She mentioned this because we share activity information via the Apple Watch. She was working away at her 10-hour shift and kept seeing my activity alerts.
“Stephen just finished a strength workout. Stephen just finished a stretching workout. Stephen just finished a hike. Stephen just finished a yoga workout.” I did happen to be “competing” with someone on the Apple Watch, so this day was more than my typical day of exercise.
I’m a pretty private person. Maybe not such a great idea in this day and age of social media, but it’s the real me, and my true nature.
I’m going to share a what my a day in my “job” is like :)
For the weekend of July 9 - July 11, I attended the IDEA World Virtual Fitness Conference. I typically attend this conference in person, but because of COVID-19, it was virtual again this year. I receive some of my CEC units and the latest in health, fitness, and nutrition.
2021 IDEA World Fitness Convention (Virtual)
Next weekend I’ll be attending this event.
On the weekends I usually walk, hike and stretch, but rarely lift.
Monday -
I wake up at 4:45 AM. Shower and have my Yerba mate and greens drink.
Greens drink with pink salt and lime.
Yerba mate - morning routine.
I drink my mate on the way to the AM boot camp.
Run boot camp from 5:45 AM - 6:30 AM
I usually drink a creatine and whey protein shake before training a client, and my own training.
7:15 AM - 8:00 AM I train a private client at my home.
8:00 AM - 8:45 AM I lift weights. Probably 80% of the time I follow a simple lift schedule of the basics, squats, deadlifts, chin ups.
8:45 AM - 9:00 AM Stretching
9:00 AM Breakfast
9:30 AM - 10:15 AM Train private group
10:30 AM - Noon Paperwork, emails, etc..
Noon - Lunch
12:30 PM - 1:30 or 2:00 PM, Nap :)
2:00 PM - 3:00 PM Shower, and maybe some reading or podcasts. Podcast I’m enjoying now, Huberman Lab
Book I just finished-
3:00 PM - 3:30 or 4:00 PM Train a private client at my house.
4:00 PM - 5:00 PM Snack, emails, etc.
5:00 PM - 5:30 PM Train online client via Skype or FaceTime.
6:00 PM - 6:45 PM Evening boot camp
7:00 PM Dinner
BBQ shrimp, wild boar, veggies
8:45 PM Sleep
One of my clients was curious to see what I eat…so here ya go. Two days of my typical eating.
“The brave may not live forever, but the cautious never live!”
I saw this bent sunflower stem which had this beautiful flower, and some “garden zen” hit me.
Think of your own life experiences. Some things or some people may have tried to break you…but you can still push through and show your value and your beauty that you have to offer.
Bounce back, and bring your best self.
Bear in pool - Altadena, CA.
From Derek Sivers book, “Hell Yeah or No”.
“I told my old coach that I really wanted to start my new company.
He said, “No, you don’t.”
I said, “Yes, I do! This is really important to me!”
He said, “No, it’s not. Saying it doesn’t make it true.”
I said, “You can’t ignore what I’m saying. I know myself well. I’m telling you what’s important to me.”
He said, “Yes, I can ignore what you’re saying and just look at your actions. Our actions always reveal our real values.”
Are you taking the appropriate actions?
Back to Sivers…
“I thought about that, but it sounded wrong to me. What about people who want to learn languages, or create businesses, but haven’t started yet? What about people who want to quit smoking or quit their jobs, but haven’t been able to yet?
He said, “If they really wanted to do it, they would have done it.
No matter what you tell the world or tell yourself, your actions reveal your real values. Your actions show you what you actually want.
There are two smart reactions to this:
1. Stop lying to yourself, and admit your real priorities.
2. Start doing what you say you want to do, and see if it’s really true.”
Now that the CDC and the White House have updated their mask rules, this should be a great May Boot Camp. No classes on Memorial Day.
Some of the things that make boot camp special are the interactions and camaraderie of people training together. Seeing the expression of others rooting for you is irreplaceable…sorry Peleton screen. My hope is that we will continue on the path towards returning back to pre-Covid days.
Morning spaces in the MWF Boot Camp are limited. Those who are currently in the April Camp please confirm with me to let me know you’ll be continuing in the May Camp. There are spaces on all other days and times.
May 2021 Boot Camps
MWF Camps - 12 classes for $165 (Limited Spaces)
Tu/Thur Camps - 8 classes for $125
No Classes on May 31, Memorial Day
$20 (one time drop-in)
Morning Classes:
5:45 am - 6:30 am
Evening Classes:
6:00 pm - 6:45 pm
Class: Each class is 45 minutes in length.
Contact me with questions, and to secure your spot.
I recently shared these questions and thoughts with one of my personal training clients. You may find them helpful.
What is your current weight?
What is your goal weight? (When was the last time you were at that weight?)
When was the last time you had a physical (with blood work)? I ask as I want to make sure your hormones are OK, and you are not deficient in any vitamins, etc..
Would you like to send me photos of your meals?
Wear and activate your Apple Watch, so I can see all of your activity.
How many times per week do you drink alcoholic beverages?
Do you get sufficient sleep? How do you measure this?
There are a few eating plans which will reduce your weight. (There are many more, but I’ll stick to these.)
Counting calories - eating things you want, but measuring and weighing everything. (In my opinion, this is the least practical.)
Protein and vegetables - sticking to protein and vegetables with limited fruit, and limited simple carbs. (This might be easier than weighing everything, but the progress can be a little bit slower.
More “extreme” -
Trying “I.F.”, intermittent fasting. More variety of foods, but eating in a small window of time. Typically 16 hours of fasting, and eating during the other 8. (Like skipping breakfast, and only eating between noon and 8 pm).
Keto/High Fat/Carnivore- I consider these more extreme in that you will have to sacrifice the most. These work for some people, but like I said they are more extreme, and probably not a long-term solution for most.
The top 2 that I prefer are protein and vegetables, or intermittent fasting.
Sacrifices will have to be made somewhere to really challenge your body.
Catalina, 2021
Try not to overthink health and fitness.
I see so many people and clients focusing on the small things, when it seems to me that the bigger payoff is found when paying attention to the big things.
Starting with sleep. Do you wake up feeling rested? Do you measure your sleep somehow? This can be done with an app, or as simple as noting something down with pen and paper. If you aren’t waking up feeling refreshed, what do you need to modify? Do you need to buckle down more during the day (less social media)? Are there better ways to save time during the day, like using a grocery delivery service?
Examine how you spend your hours each day.
Next, eating. Are you eating high quality fruits, vegetables, proteins? Do you measure how food affects your weight, your mood? If crappy food adds fat and makes you feel worse, eliminate them. Too hard to eliminate, then reduce. Still too hard, then read and learn how to train your mind to be more disciplined. It may not come out “perfect”, but at least your are working towards improvements. It’s up to you.
Training. Just move. Don’t overthink this. Push your body. Be it walking, biking, yoga, whatever. Challenge your body. Sitting on the couch, looking at Facebook does not change anything, other that the money FB earns by you spending time there.
This isn’t about perfection. It’s about becoming your best.
Refine, repeat, and execute.
Especially during these times, I cannot imagine not trying to make the most of this one life. Countless people have become very ill, and worse, died because of COVID-19. For those lucky enough to have now received the vaccine, or have never gotten ill, for goodness sakes, live life!
Morning at boot camp
Each morning is precious, and some really stand out.
How did you welcome this morning?
January 31, 2021
Two Harbors, Catalina Island
Hard to believe that tomorrow is February.
By now, some of you have realized that keeping your New Year's goals or resolutions is a tough fight.
What I found that works for me is refining my habits rather than setting specific goals like "lose 10 pounds by next month". I get more satisfaction from tracking my improvements in my daily habits. I can control those actions more so than the possible outcomes at the end of the month.
Most of the time, if I put in the daily work, those goals will be met...but I don't stress about the longer-term goal.
So how does this apply to you?
Find the small steps that you can take action on today. The basics like, go to bed early enough so you get sufficient sleep. Eat vegetables over simple carb snacks, and get up and move frequently. You can do these.
Focus on those things you have the power to do. Small refinements day after day.
February Boot Camp Details
Monday/Wednesday/ Friday Camps - 12 Classes for $165
Tu/Thur Camps - 8 Classes for $135
Hours:
Mornings: 5:45 AM - 6:30 AM
Evenings: 6:00 PM - 6:45 PM
No classes on weekends.
Oregon Coast 2020
20,202 is the number of days that I’ve been alive.
One of my goals for this year is to make the most of each day. Spending my time very wisely.
So many days have passed it’s critical to make the most of each day we have left.
I’m sharing an example of what I do on my own. This day, the exercise happened to be extreme as I wanted to challenge myself.
I don’t like to share this stuff on social media as I do this for myself, not for others eyes. This isn’t about likes or popularity.
Just me and the wildlife.
Morning in Altadena…
I’m always trying to find ways to streamline and simplify my life.
Looking at basically 3 areas, health, family, and business. I look at each area and try to make the best improvements to help me to refine each. I typically read 30 minutes a day, hopefully in each of these areas. Yes, I read a lot.
In keeping things simple, here is something I am sending to my clients for 2021. If you train with me, then let me know. If you do not train with me, figure out for yourself how you will track and improve in 2021.
“And what goals can I help you work on in 2021?
How can I help hold you accountable? Texts, calls, emails?
And how will you and I track your progress? Do you use an Apple Watch, if so I can “friend” you and see your activity?
Let me know what works best for you.
I hope to help make 2021 an incredible year for you.
Best,
Stephen”
Calendar:
Jan 4, 2021 New classes begin.
12 classes $165
8 classes for $135