Jan 2023 Week # 1 Focus (Track Your Actions and Your Progress)

Track Your Actions and Your Progress

For this first week of January 2023, I want you to set up a method to track your actions and progress.

Keep it simple and easy to note and review.

When it comes to exercise, eating, and sleeping, I've been tracking these ever since I began training at around age 13.

This was an entry from 17 years ago.

My methods have changed a lot over the years. I've used paper notebooks and blogs and now use Apple Notes.

Think of it as a personal improvement diary. You can add pictures and videos to your notes. Don't overthink this. Just do what helps you to record, review, and take the necessary actions to improve.

Assignment:

Set up a method to track your actions and progress. Take a picture and send it to me.

I often take a quick picture to note how much weight I used.

Finish the Year Strong

This last month of 2022 will be busy, and you may be tempted to avoid exercising. But don’t.

Pay attention to your health, and stick to your exercise plan. (You do have a plan, don’t you?)

Our last Camp starts tomorrow. We’ll take the 26th off, but otherwise will have a regular class schedule, so you have no excuse.

Join us.

Monday/Wednesday/Friday Classes
12 Classes $165 - No Classes on Monday, December 26, 2022

Tuesday/Thursday Classes
9 classes $135

Don't hesitate to get in touch with me with any questions.

New Time and New Location for A Late Morning Boot Camp Class

A new late-morning Boot Camp in Highland Park (about 15 minutes from Pasadena) is now available.

Classes are Monday, Wednesday, and Friday 9:55 am - 10:40 am.

Note that there are no evening classes here.

12 Classes in Highland Park - $165

Our regular class schedule continues in the Altadena location.

3x a week, 12 classes for $165

2x a week, 8 classes for $135

Morning classes - 5:45 am - 6:30 am

Evening classes - 6:00 pm - 6:45 pm

No Classes on Thanksgiving or Friday the 25th.

Don't hesitate to get in touch with me with any questions.

How Many Hours of Sleep do You Get?

It's not glamorous or sexy, but getting sufficient sleep is critical to your success in losing fat.

My current sleep data shows that I typically average about 7.5 to 8 hours a night.

I know that by sleeping enough, my day will flow properly. I'll train harder, crave fewer carbs, and my focus is right on target.

How about you? How many hours do you sleep?

October Boot Camp Plans

Who knew that exercise could be fun?

I want to create fun, safe, and effective classes when composing training sessions.

I spend hours and hours each week studying. I'm consistently reading and learning the latest about health, fitness, nutrition, stress, etc. (Note that this is from legit sources, not 20-year-old Tik Tok "fitness" influencers).

When it comes to losing fat and improving fitness, there is a "blueprint" that, when followed, can produce excellent results. Everyone may have particular challenges and need adjustments to their schedule and lifestyle to achieve these improvements, but isn't it worth it?

It would help if you looked honestly at your daily habits. Are they leading you closer to your goals?

If you need help, contact me for personal training or my boot camp classes.

Our October Camps start Monday the third.

Monday - Wednesday - Friday Camps - 13 classes for $165

Tuesday and Thursday Camps - 8 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.

Contact me with any questions,

Stephen

Do You Plan When and What You Will Do For Your Training?

Do You Plan When and What You Will Do For Your Training?

Exercise has been a big part of my life for a long time. I take for granted that I will exercise. To me, it's as consistent as brushing my teeth. On most days, there's no contemplation about whether I will exercise or not. It's a habit.

But I do have similar challenges as you do.

Today I knew that I had a busy schedule. So I opened up my truck, pulled out some kettlebells and my TRX, and got in a 24-minute workout.

Think about what you can do to fit in exercise or movement. If you need help or suggestions, let me know.

Here's a 1 min video snippet of my work-from-home workout.

Tips for New Clients (14 seconds)

New clients please review these. These 14 seconds will help you reach results when training with me.

No Classes on Labor Day

We may not train on Monday, but I’m sharing some videos from my Instagram to give you a boost and some inspiration.

Be consistent.

Just putting in the work. #consistency

Snacks while on the road.

Monday- Legs Squat 3x 8 Deadlift 3x8 Sissy squats 3x8 KB deadlift with shoulder shrug 3x8

Sunday arms, calves, neck Did 60 to 120-sec rest for each set Wall tib raise 3x20 Bent over lateral raise 3x15 Fat Gripz barbell curl 3x15 Dips 13, 13,15 Thick rope, triceps extension 15, 13, 15 Band neck work 3×12 Overhand, barbell wrist curls, 3x12

Will AI help you lose weight? There is a lot of talk lately, with many people touting how helpful A.I. will be. In contrast, I believe that physical training with others is very helpful. Actual support, interaction, and going through some difficulty together are healthy. Coming to the boot camps is a great way to stay accountable and help fellow boot campers stick to their programs. As a trainer, I have fun seeing you all chat, laugh and support each other. We need human encouragement and human support. An A.I. bot does not understand your challenges, nor does it have any empathy for you. It may tell you that you must consistently eat and train, but it cannot be the example. You need to know that it is possible as an average human to eat right and get in training day after day, week after week, and so on. I’ve been posting more videos of my daily activities. I’m surprised and grateful that many people find some inspiration in them. It’s hard for me to post as it’s just what I do. But maybe my habits will inspire you to be more consistent. We’ve got a shorter training camp this month May Camps 2023 (Short Session) No Classes May 22 - 29 Monday - Wednesday - Friday Camps - $150 for 10 Classes Tuesday and Thursday Camps - $105 for 7 Classes $20 Per class 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. Please email me with any questions. Thanks, Coop

#consistency #uncomfortable

September Boot Camp Classes Start Thursday, September 1

Beaudry Loop, Glendale

It feels great to be back at almost full strength. During my first workout after covid, I could only walk 9 minutes, and I was pooped. Last weekend my son and I made the 6-mile Beaudry Loop in Glendale, and I felt pretty strong. I'm super grateful.

For those of you who have been busy getting your kids back into a school schedule, I hope that you fit in some time for your own health and fitness. You must maintain a high fitness level to cope with these stressful times. It's never going to get easier or more convenient, and you must take action now.

Our September classes start tomorrow. We will not have classes on Labor Day.

Classes Begin Thursday, September 1

Monday - Wednesday - Friday Camps - 12 classes for $165

Tuesday and Thursday Camps - 9 classes for $135

No Classes on September 5, Labor 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. 

Please get in touch with me with any questions. And to those currently training with me, please confirm if you will continue in the September Camp.

Thanks,

Coop

It's Great to Be Back

It's a pleasure getting back to training clients and my own training.

As many of you know, I went to Colombia for one week, then to Brazil for another week, and then I got covid. So I was away from clients and my own training for five weeks.

I am very grateful to those clients who returned to train with me. I really appreciate it.

Here are some pictures from my trip.

Medellín, Colombia

Finally, Boot Camp and Training to Restart on Monday August 15

Boot Camp will finally restart on Monday Monday, August 15. I really look forward to seeing you all.

We will discuss your credit for those who have already paid for July or August.

Monday - Wednesday - Friday Camps - 8 classes for $120

Tuesday and Thursday Camps - 5 classes for $85

$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.

Please email me at stephen@stephencoopertraining.com with questions.

August 7, I’m still recovering from Covid and am doing much better, but still not back to training yet.

I keep thinking that this will pass and I will feel able to train, but not yet.

I miss you all and can’t wait to be healthy and be with you soon.

I've Tested Positive for Covid. No Training Till Further Notice.

Got home late last night from Brazil. Feeling crappy, tested positive for Covid. So sorry to interrupt your training even more. Will update when something changes. Thank you.

Family Emergency, No Training July 18-23

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.

July "Short Boot Camp" Details

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

It's Too Hard To Catch Up

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

Are you honest with yourself?

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.

Do You Invest in Your Body?

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 is your go-to breakfast?

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?

Completion Of Lockhart and Leith Weight Cut Specialist Certification

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.)