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My 86 year old mother in law has been hospitalized in Brazil and doctors are telling us that she doesn’t have long to live. My family is on our way to be with her.
I will miss next week for sure.
I will update about my return date.
Sorry for the change of plans.
Does your gym provide you this view?
I don't know about you, but with the chaos going on in the world, I'm paying a lot of attention to my recovery and rejuvenation time.
I train and work hard, but my time off has become essential to me lately.
I'll be away for the week of the 11th - 15th, so there are no classes that week.
So for this short month of July, the Monday, Wednesday, and Friday camp will only have 9 sessions, and the price will be $135
And the Tuesday/Thursday camp will have 6 classes for $90.
Contact me with any questions,
Coop
Social Media Break Till July 20th, or Longer 😜
I was thinking this morning as I did my 4 min of jump rope how difficult it is for some of my clients.
I've been working out almost every day since I was about 13 years old. I couldn't tell you when I've missed two days in a row of not exercising in some manner. Mind you, this isn't heavy weight lifting daily, but some form of movement. These often short but concise workouts keep me at a very high fitness level. The consistency has added up, so I'm able to "maintain" without training hours per day.
When you have a lot of weight to lose, you are in for a challenging journey. It has taken you quite a bit of time to put on the weight, so it's going to take some time to get it off.
This is not to discourage you but to emphasize that your commitment and dedication will have to be consistent and strong to achieve your desired goals.
Take action today!
Calendar:
No Classes on July 4th
No Classes Week of July 11-15
Assignment for this week:
What if you were to take a pic of every meal and everything you drank this week and share it online?
You would have a record and a "map" of where you are going and where you have been.
Are you willing to be honest with yourself and examine your habits?
Would you feel comfortable sharing this with me and others?
What might you discover?
Part of my breakfast from the garden.
Part of my breakfast from the garden.
I read an interesting article in the Wall Street Journal about how AI is being used to analyze and reduce sports injuries and improve performance.
One sentence that really stood out was, "There are athletes that are treating their body like a business, and they've started to leverage data and information to manage themselves better."
This sentence clicked with me.
How much have you invested in your body?
Do you put in the time to train consistently?
Do you spend money on buying better quality food?
Where are you investing your time and money? Be honest.
Calendar:
No classes on July 4th
No classes week of July 11-15
What gets your week started in the right direction?
I typically have two paths...
I'll have more carbs, mostly fruit, for breakfast on a heavy weight training day.
From our garden.
On days that I don't lift heavy, I'll stick mostly to proteins and fats.
How about you? What works for you? Do your habits bring you the progress you are hoping for?
Weight Cut Certification April 2022
As many of you know, I've been a fan of MMA for a very long time. I'm fascinated by the grit and skill put on by the men and women of this sport.
One of the critical areas of this sport and boxing is making a certain weight by a specific date. These days fighters rely on proven techniques to keep them healthy and in top health and athletic form while making weight for their event.
For many years fighters and now celebrities have trusted nutritionists George Lockart and Daniel Leith to get them into perfect shape.
I was happy to see that they offered a certification course that outlines how they do what they do.
So after many hours, I have completed the Weight Cut Certification. I'll be sharing what I've learned, and maybe for a few of you, you might like to get precise coaching with your nutrition. (I'll let you know soon.)
May Newsletter and Boot Camp Details
May should be an awesome month, and I encourage you to join us for training.
We'll have 13 classes for $165 for the MWF groups and 9 classes for $135 for the twice-a-week option.
Times are 5:45 am - 6:30 am, or 6:00 pm - 6:45 pm. Yes, you can mix and match days and times if there is space.
Please let me know if I should save your space for the May Camp for those currently in the April Camp.
If you haven't been reading my blog, here are some things I've been up to,
Completion of Lockhart and Leith Weight Cut Specialist Certification
Sometimes It’s Fun to Just Workout
Scuba Diving and Certification at Catalina Island.
As always, take action and make the most of each day,
Coop
Most days, I wear my Apple Watch when I do my exercise. While it's on, it's constantly giving me feedback, not to mention other notifications.
The other day I just did my workout without the watch. It honestly brought me back to simpler times, and it was a nice break.
It doesn't seem like much, but just focusing on the exercise was relaxing.
My son and I spent our last two weekends learning and receiving our Open Water Scuba Diving Certifications.
We've been talking about doing this for a couple of years, but now there was no excuse as we have a dive shop (Zendive.co) right in our hometown (Altadena, CA).
We spent the mornings in the classroom the first weekend and the afternoons in the pool.
We went to Catalina Island this last weekend and did two dives each day.
It definitely gets some getting used to breathing underwater, but it was totally worth it.
Thanks so much to Kian, Alex, Gus, Tim of Zendive.co.
I look forward to getting to explore this awesome part of our world.
Casino Point/Avalon Catalina Island, CA
Wrigley Memorial and Botanic Garden, Catalina Island, CA
My son and I
Open Water Scuba Certification Class, Casino Point, Catalina Island, CA
First off a question for you.
How do you create your surroundings to bring you closer to your goals?
In my case, there are several things that I do.
I do not go to a gym. I don't like the atmosphere of gyms with selfie-takers and sweaty machines. (This may not be the best way to "market" my boot camp, but I write my newsletters to help you achieve your health and fitness goals.) Little by little, I have invested in home equipment. By now, I have a rower, an Airdyne bike, and all of the equipment I use at Boot Camp, like TRX's and kettlebells. I save time and avoid excuses by not driving to and from a gym. All I have to do is walk into my backyard and start.
So with minimal equipment, you can create the resistance you need to change and improve your health.
Next, I eat food from my garden and others. We grow various things in our garden, so I grab arugula, green onions, grapefruit, etc. Often I eat these during my rest breaks from workouts. Then I accept or pick fruit when visiting clients' homes. (Note, I pick fruit (for free) rather than passing through the drive-through line at Starbucks or McDonald's.) Lesson: keep the junk food out of your house.
Lastly, do your friends and family encourage you to take care of yourself? Treating myself well is deeply embedded in my habits, and I share these habits with my family and those who train with me. How about those around you? Do they contribute to a stronger you, or do they crush your likelihood of progress? Get real, and take action.
April Camps
Monday - Wednesday - Friday Camps - 13 classes for $165
Tuesday and Thursday Camps - 8 classes for $125
$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.
Email me with questions.
Thanks,
Coop
My goal as your trainer is pretty narrowly focused. I'm talking to you if you are paying me to help you lose weight, gain muscle, and improve your health.
I believe in being honest and not beating around the bush when making suggestions. Life is short, so why not get right to the point.
Assuming that your goal is to lose weight and improve your health, you must devote time to training, nutrition (including preparing healthy meals), sleep and recovery, and doing deep mental work on yourself. (Be it self-improvement, therapy, whatever it takes to help you become stronger from the inside.)
If you shared your calendar for the month with me, what would it reveal?
Here is what my day looked like yesterday.
5:10 AM morning greens drink and maté, Brazil nuts, Blood orange
5:45 AM to 6:30 AM morning Boot Camp
7 AM protein shake and a handful of almonds
8:30 AM small cup frozen organic blueberries
9 AM and 9:45 AM personal training
10 AM tangerine from a clients house
10:45 to 11:30 AM rowing while watching Netflix
11:45 AM lunch pasta from yesterday carrots peanut butter, cliff bar
11:45 AM to 12:05 PM Netflix
12:15 PM - 1:45 PM nap
2 PM organic banana and protein shake
2:30 PM and AC and beta-alanine pre-workout
230 to 3:30 PM drove to Rose Bowl to look for a training location for personal client
330 to 3:50 PM workout second workout
Small protein shake and goyabada, peanut butter
I shared this pic as I only had about 20 min, so I grabbed some weights from my truck and got it done.
7 PM mahi-mahi sweet potato and keto peanut butter cup
9:45 sleep
Short Sand Beach, Oregon
This comes to mind as so much of what is shared on social media about health and fitness seems to be about some big game that we are supposed to play.
Instead, I challenge you to be introspective and think about why this (exercise/health) matters to you.
Why are you exercising? And why go through the “hassle” of examining (journaling and possibly sharing) your habits?
My reasons have changed over the years, but I have always had a solid reason to exercise and take care of my health, and I think this is one of the essential reasons that I can execute day in and day out.
Cat and kettlebells
With all that is going on in the world today, I'm making it a point to double down on the good.
As I get older, priorities have become more clear to me.
I'm not saying that I'm burying my head in the sand, but rather that in my own life, I will dig deeper into what I believe is a deep life for me.
I'm always trying to refine the most important things in life like my close family, health, and clients.
Maybe it's not about succeeding; maybe it's about sustaining.
Is it sustainable?
It's something to consider when starting a fitness or eating plan.
Given your current life and schedule, can you attain what you have imagined as a success?
It may help to ask yourself, "Here's what I did yesterday, and here's how I will improve today."
Saturday walk, just because.
I struggled to come up with a topic to announce the February Boot Camp.
I don’t know if it’s something that comes with getting older, but it seems easier to strip away the nonsense.
When I started as a trainer over 20 years ago, I expected that I would find the magic workout or magic diet that would be the answer for myself and my clients.
I’ve realized that making progress takes extremely hard work, focus, and consistency. My tip for you is to refine these areas of your life. Stop searching for the magic and work on yourself. When you find yourself scrolling aimlessly to escape, put the focus back on you.
What do you need to do right now?
February Boot Camp Details
It starts tomorrow, February 1.
12 classes for $165 (Monday, Wednesday, Friday)
8 classes for $135 (Tuesday and Thursday)
Email me with any questions,
Thanks.
P.S. The above screenshot is a record of the walk I did from the top of Lake St. in Altadena to Santa Monica. I’d thought of doing this challenge for quite some time, but on this morning (Jan 31) I woke up early and though why not?
It was an awesome way to really see L.A.. And it was my first “do something uncomfortable” goal for 2022.
Details from my walk…
9:26 hours of walking
29.32 miles
4,593 calories burned.
Just as intense as I can be when training, I passionately pursue my time off.
I'll be offline (zero social media) from December 24 - January 2 but will see emails from time to time and respond when I can.
If you are going to train with us in January 2022, our first class begins Monday, January 3. There are 13 classes in the MWF Camps this month, so the price will be $175. That's $13.46 per class.
The Tuesday/ThurdayCamps will begin on January 4 with 8 classes for $135.
I am deeply grateful to those who trained with me this year. Not only spending your hard-earned money but committing the time which I respect.
If you feel content with your efforts and progress towards your goals this year, then celebrate, refine and set new goals for 2022.
If you feel like you could have done better, know that each day is a new start. Take some time over the holidays and figure out if exercise and your health are priorities. If they are, then treat them as such, and get after it.
My sincerest thanks,
Coop
P.S. To those clients who have received special deals for pre-paying for multiple months, please get in touch with me to secure those prices. Thanks.
Early morning at Dodger Stadium - last weekend.
How many times, and for how long did you exercise last week?
How many "cheat meals, or cheat days" did you have?
Did your actions lead you closer to your goals?
Please don't overthink these.
If you executed well, give yourself a little pat on the back, and shoot for the same or better this week.
If you didn't do as you wanted, then lucky you, you've been gifted a brand new opportunity this Monday to get back to making improvements.
Take action, keep it simple, and keep refining your process.
Let me know how you did this past week and your plan for this week.
What an incredibly blessed year.
I am grateful for my health and that of my family. And becoming a grandpa! (2 weeks ago)
To those who show up and train with me, I am incredibly grateful. Know that not a day passes in which I don't appreciate you.
As this year comes to a close, I see that not much has changed compared to years past.
When it boils down to seeing actual results, hard work, persistence, and sacrifice pay off time after time. Trying to find shortcuts, procrastinating, or avoiding hard work, destroys the chances to see real change.
As I get older (56 now), I see that there is less time for B.S. in my life, and this reflects on how I train clients. This may come across as curt or non-caring, but quite the opposite. You and I do not have the gift of time to procrastinate. Get after it...today!
Pick 2 things that you need to do to improve your health and fitness.
And pick 2 things you need to eliminate to improve your health and fitness.
Do not stray - execute.
(If you want, email me and let me know the things you choose. I'd like to hear from you.)
We have a shorter Boot Camp session this month.
(Last day of classes is Dec. 23)
Only 10 classes for the MWF groups ($150) and
7 classes for the Tu/Thur groups ($115)
Please pay before or at your first class.
Times are:
5:45 am - 6:30 am or
6:00 pm - 6:45 pm
More info can always be found on the www.bootcamppasadena.com site or by emailing me, stephen@stephencoopertraining.com.
To my current clients, if you haven’t already, please confirm with me if you’ll be training in December. Thanks.)
Quite a busy month.
I started the month by spending about a week in Colombia, attending the MovNat Level 1 Trainer Certification.
I've been interested in MovNat since it came out many years ago, but I've felt a more profound need to retrain my connection with nature and natural exercise movement for the past six months or so. I'm so grateful that I went.
I was ready for my adventure, a six-hour flight to Panama and a ninety-minute flight to Medellin. At the airport, I was welcomed warmly by my instructor Johnathon Lang, https://www.instagram.com/thereconjohn/. Johnathon is a one-of-a-kind type of guy. Iraq War Veteran, world explorer, an excellent coach, and best of all, he has a deep sincerity in helping others. I am deeply grateful for his instruction and his time listening and sharing.
The Level 1 experience was a "retraining" of sorts. Imagine slowing way down and paying attention to your breath and your movements. We learned to breathe deeply and move with thought and intention.
It was a great reminder to master the basics before skipping to more advanced exercises.
There's a lot to share, which I will implement when I see you in person.
I'm deeply grateful to the other participants who took the certification with me. The three Colombians warmly welcomed me into their homes. Each one shared their hearts and encouragement with me over my days there.
San Rafael, Colombia
Darien, who grew up and lives in the San Rafael area of Colombia, is a nature guide, and his family owns a "glamping" nature reserve, Taibara Refugio Natural https://www.instagram.com/taibara_refugio_natural/. He shared his wisdom and appreciation for the rainforest. Deep dude.
Johanna, https://www.instagram.com/hollygomez0/ inspired us with her graceful, cat-like movements, all while taking care of her one-year-old baby.
Nati, friendly, genuine, and strong, was a great person to share and learn with. She provided the Spanish to English translation too. Thanks, my friend.
Special thanks to Lorena and Mano, who run the Zafra Reserva Natural, https://www.reservazafra.com. Beautiful hosts who prepared our spa-like meals with love.
To sum up, I think the biggest lesson that came from my trip was a "scrubbing away" of the nonsense in my life. I came back with a renewed focus on what is really important in life.
November Schedule
Some of you know that my daughter's baby is due next month. So this means that I may shoot up to Washington at a moment's notice. I'll let you know.
Other than that, we'll take off Thanksgiving and the day after (25th and 26th)
The Monday, Wednesday, Friday Camps will have 12 classes, and the cost is $165.
The Tuesday/Thursday Camps will have eight classes, and the cost is $135.
Class times are 5:45 AM - 6:30 AM or 6:00 PM - 6:45 PM.
If you haven't already, current boot camp clients, let me know if you'll be continuing in this November Camp.
Contact me if you have any questions,
Coop
