Reminder, No Classes October 23-25

Just a quick reminder, no classes October 23, 24, and 25.

Special Dates for October 2024 Boot Camp Classes

Boot camps begin tomorrow.

Tu/Th 9 classes for $135

MWF 11 classes for $150

No classes October 23, 24, 25

September 2024 Boot Camp Details

Now that the kids are back in school, you may have more time for yourself to train. No matter what your schedule is, committing time to your health pays off for you and your family.

Commit to taking care of yourself.

Join us in September if you'd like some support and accountability.

Here are the details...

Location:

Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins

September 2024 Boot Camp Schedule

No Classes On Labor Day, September 2

MWF September 4 start, 12 classes for $165

Tu/Th September 3 start, 8 classes for $125

“New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results.”

— James Clear

Contact me with your questions.

How I Plan My Week and Weekends For Achieveing My Health and Fitness Goals

How I Plan My Week and Weekends For Achieving My Health and Fitness Goals

My fitness goals vary from week to week and month to month. Some weeks, I'm more focused on hypertrophy and strength, and some sessions are focused on cardiorespiratory improvements.

In your case, you need a plan that matches your goals. Specific goals require specific exercises and methodologies that bring you closer to them.

Assuming that your plan complements your goal, you need to figure out how to hold yourself accountable. I like to keep things simple. Look at your workout plan for the following day and put it into your schedule. Then, follow through and do it.

As you approach the weekend, review your eating and training. Have you done your workouts and been on track with your eating? My routine is that if I hit my goals during the week, I give myself a cheat meal, sometimes two cheat meals on the same day. If I've been off track, then Saturday and Sunday are "make-up" days to eat well. My Saturdays usually include a hike with or without a weight vest, depending on the difficulty and duration of the hike. Sundays are typically a rest day.

I share this in hopes that you craft and follow through on your plan. Do something and record your experiences. It doesn't have to be complex—just some notes on what your workout was, the weights you used, your energy levels, etc. Then, review and improve.

Often, people wait to "get sorted out," "get motivated," or "find time" before they act, which means that lots of people are waiting… forever.

The reality is that action often comes before change.

Always Learning and Growing

Next year will be my 30th year as a certified personal trainer. I dhonestly couldnt imagine that I would still be training at age 58. I used to think that it was a your persons profession.

I’m attaching my first certification and my renewal, plus a course that I just finished today.

First Personal Training Certification in 1995

Renewal of Current Certification

Latest Course on How Do We Change Our Behavior

August 2024 Boot Camp Details

Have you been away on vacation and not trained as much as you know you should have?

Get back into action this month with our upcoming Boot Camp classes. (Details below)

I was reading some information on the psychology of exercise adherence and came across this interesting part about constraints.

"A constraint is a limitation or restriction on your ability to act. 

Constraints aren't controls, though.

None of these things ultimately determine what a person does.

Constraints don't always make things impossible.  They just make them more challenging.

Constraints change probabilities. They don't create inevitabilities.

Constraints don't wholly confine us."

It's true, isn't it? Decide to take action.

Location, Days, Times, Schedule, and Cost 

Location:

Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins

August 2024 Boot Camp Schedule

MWF August 2 start, 13 classes for $175

Tu/Th August 1 start, 9 classes for $135

Contact me with any questions.

Thanks,

Coop

Hot Summer Hydration Tips from Dr. Andrew Huberman

With temperatures reaching 100 degrees in Altadena, I’m sharing these hydration tips from Dr. Andrew Huberman’s Podcast. YouTube link to the full episode.

Water is a vital nutrient, making up approximately 60-80% of human cells and tissues.

Dehydration (even mild dehydration) negatively impacts physical performance, alertness and cognitive focus, and thereby can cause “brain fog.” To ensure proper hydration, consume 8 oz (237 mL) of fluid per hour for the first 10 hours of your day. Note: these are averages! You do not need to consume 8 oz every hour neurotically but rather 16 oz on waking, then 8 oz a few hours later, 32 oz later, 4 oz, etc. Eighty ounces in the first 10 hours of your day, spread out as practical, is fine. The issue is simply that most people do not drink enough water during the waking hours of their day. Drinking ~80 oz in the first 10 hours after waking can help most people offset dehydration.

Exercise, Heat and Hydration

Above meeting your baseline hydration requirements (80 oz/10 hrs of waking), other factors such as exercise, sweating, excess heat, dry environments, and caffeine intake affect your hydration requirements. When exercising, follow the Galpin Equation as a guideline for the amount of additional fluid you should consume (again, on average — no need to be neurotically obsessed with consuming exact amounts at exact times during exercise unless you prefer to.

The Galpin Equation:

• Body weight (in lbs.) divided by 30 = number of ounces to consume every 15-20 minutes

• Body weight (in kg.) × 2 = number of mL to consume every 15-20 minutes

If you are in hot temperatures or sweating, increase the Galpin Equation guidelines by an additional 50-100%. For every 20-30 minutes in the sauna, consume an extra 8-16 oz of fluid.

Also, be mindful of how caffeine consumption increases your overall water intake needs, as it is a diuretic. If you drink caffeine, increase fluid intake (ideally with electrolytes like sodium, potassium and magnesium) by 2:1 to offset dehydration. In other words, if you drink an 8-ounce coffee with caffeine, ingest 16 oz of water, ideally with low/no-sugar electrolytes like LMNT, or simply a pinch of salt.

Thirst indicates that you are not sufficiently hydrated, but your perception of thirst lags behind the body’s true hydration status. So not being thirsty does not mean you don’t need more fluid. Therefore, preemptively plan your hydration strategy, especially in extreme weather or high-intensity activities.

July 2024 Boot Camp Details

July Boot Camp Classes 

Classes start Monday, July 1

No classes on July 4 and July 5

Location: Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Cost:

MWF July 1 start, 13 classes for $175

Tu/Th July 2 start, 8 classes for $125

$20 Per Class for Drop-Ins

Contact me with any questions,

Coop

P.S. For current boot campers, please confirm if you will continue at this July Camp. Thanks.

Life Gets Better When You Exercise

I watched an interesting interview with NYU neuroscientist Dr. Wendy Suziki, in which she shared many compelling reasons why exercise is crucial to maintaining and improving brain health.

Some benefits of exercise that she mentioned are:

• Improves your mood boost (dopamine/serotonin)

• Improves your memory

• Grow new brain cells

• Increase of longevity

• Increase happiness

She also mentioned the importance of community for brain health—not the false community of social media, but interacting with real people in real time.

Exercise should be part of your everyday life and part of your daily hygiene. It shouldn't be an obligation.

What would improve in your life if you committed some time to exercise? What are you missing out on because your fitness is low?

Demonstrate your commitment. Join us in training two to three times per week.  

Classes start Monday, June 3.

Location: Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Cost:

MWF June 3 Start, 12 classes for $165

Tu/Th June 4 Start, 8 classes for $125

$20 Per Class for Drop-Ins

Contact me with any questions,

Coop

P.S. For current boot campers, please confirm if you will continue at this June Camp. Thanks.

High Protein French Toast

Delicious and Nutritious French Toast

Start your day with this protein-packed French toast that's delicious and easy to make. Perfect for a healthy breakfast or a post-workout meal.

**Ingredients:**

- 1/2 cup (4 fl oz) reduced fat milk (or dairy-free alternative)

- 1 large egg

- 2 tbsp vanilla protein powder (or natural protein powder)

- 1/2 tsp mixed spice or cinnamon

- 2 thick slices (70g each) of wholegrain bread (or gluten-free)

**To Serve:**

- 2 tbsp Greek yogurt (or dairy-free alternative)

- 1 cup (5 1/2 oz) fresh mixed berries

- 1 tsp honey or maple syrup

**Method (1 serving):**

1. Whisk together milk, egg, protein powder, and spice until well combined.

2. Add bread slices and soak them, turning a few times to absorb as much of the mixture as possible.

3. Heat a large non-stick frypan over medium heat. Add soaked bread slices and cook for 3 minutes on each side or until golden.

4. Serve toast topped with yogurt, berries, and a drizzle of honey.

Minimum Effective Dose

With the stream of information ever-increasing, I believe it's my job to give you what you need without the fluff and noise.

When I see people's heads down in their devices, I don't see a gleam of happiness, more wisdom or clarity. It seems like most of what is put onto the internet is meant to make you anxious and fearful that you aren't doing enough or will miss out if you don't check-in.

When it comes to better health and fitness, stick to the basics.

Eat high-quality food.

Drink plenty of water.

Get sufficient sleep and recovery.

Make it a point to walk at least 7,000 steps daily - and try to do it outdoors.

Don't get distracted with "new and breaking" shortcuts.

Get outside and get active.

Now, do it.

3 Simple and no-cost tips to bring more energy into your day.

3 Simple and no-cost tips to bring more energy into your day.

(my workweek routine):

1. Set a timer for a rejuvenating break. I set a timer on my phone so that at the end of each hour, I have 10 minutes free to get up and move around. When you know that your day is particularly busy and you might not get in 30 minutes of consistent exercise, you can definitely get in a few of these 10-minute segments.

2. Ideally, I like to get outside, interact with my backyard chickens, and connect with nature.

3. Have some simple bodyweight exercises that you can do right by your desk. Think squats, lunges, and push-ups. I have some wooden blocks right by my desk so I can do push-ups.

*Bonus tip: Drink water at each break to boost your hydration and well-being.

Lastly, don't overthink this. Just get moving and be consistent.

—

Enjoy this? ♻️ share it with your friends and become part of my community here.

May 2024 Boot Camp Details

Quick details for the May Boot Camps:

• Monday, Wednesday, and Friday Classes start on May 1. You get 13 classes for $175.

• Tuesday and Thursday Classes begin on May 2. You get 9 classes for $135.

• It costs $20 for each class if you come just once.

• We won't have classes on Monday, May 27 (Memorial Day).

• Please pay on the first day of the month.

Location: Classes are located on N. Lake Ave., near the intersection of Pasadena and Altadena. 

Days and Times:

• Morning Session: 5:45 to 6:30 am

• Evening Session: 6:00 to 6:45 pm

---

Two items that you may find helpful.

Why Some People Lose Weight, While Others Gain?

This is a very interesting Netflix documentary about the importance of our gut microbiome.

https://youtu.be/VwfuJr07P_g?si=La2UxC_TdtY3kuRx

Japanese Interval Walking Training

This Japanese study of a very simple method of walking may improve diabetes and lower blood pressure, reduce depression symptoms, and improve sleep.

All this in 30 minutes a couple of times per week.

https://youtu.be/z71aHZ4scMs?si=6ur5QyMTik3w5FwM

Get out there and move. And be consistent.

Contact me with any questions,

Stephen 

P.S. Please confirm whether you will continue in this May camp for those currently training with me. Thanks.

Back from Vacation - Gate Update

I got back early this morning, and we had boot camp this morning.

This is a heads-up that they are using the school parking lot for film parking, and our regular gates may be closed. I'm posting pictures of the gate where you can enter. You can park on Woodbury and walk up the path to the small gate.

See you soon.

Spring Forward to a Healthier You: Attend Our Spring Boot Camps!

Spring Forward to a Healthier You: Attend Our Spring Boot Camps

Are you being strategic about your health and training? If you're looking for a safe, effective, and diverse fitness program, look no further than our spring Boot Camps.

I hear from many people who need clarification about what type of training they should do, how much, and how often. Knowing you are crunched for time, your plans must be strategic.

My first goal when designing Boot Camp workouts is to keep everyone safe. I want you to get results but not harm yourself. If you train independently, please pay attention to your training plan. My next goal is to provide a variety that hits many points that are important to an excellent overall level of fitness. Our classes challenge each area: strength, cardio improvement, balance, core, and mobility. Do you need any of these in your workouts?

If you are only hitting some of these critical areas of a balanced and fit life, I encourage you to join us in April and experience the difference! Our camps start on April 2nd and 3rd, with convenient morning and evening sessions available. Plus, with options for 3-day and 2-day attendance per week, you can find a schedule that fits your lifestyle.

April Camp details: (No Classes on April 1)

April Camps begin Tuesday the 2nd and Wednesday the 3rd

3 day per week camps meet

MWF mornings, 5:45 AM - 6:30 AM or

MWF evenings 6:00 PM - 6:45 PM

The cost is $165 for 3x per week (12 classes) 

2 day per week camps meet

Tuesday & Thursday mornings, 5:45 AM - 6:30 AM or

Tuesday & Thursday evenings 6:00 PM - 6:45 PM

The cost is $135 for 2x per week (9 classes) 

 But don't wait too long! Secure your spot before March 20 to ensure you're ready to hit the ground running on April 2. Your health is worth the investment—take the first step towards a healthier you today!

You have the opportunity today to decide if your health is worth investing time and money. Or will other things get in your way? I ask you to be honest with yourself. Your body will reward you if you put in the effort.

Contact me to reserve your spot or if you have any questions. Let's make this spring your healthiest season yet!

Thanks,

Coop

P.S. Current boot campers, please confirm your participation in the April camp. Your dedication inspires us all!

March Plans

Hi everyone,

March will be a short training month for me as I will take some time off with my family from March 20 - April 1.

I will provide some workouts to those who want. Just ask me.

For those who want to attend their regular days and schedule, you’ll have 8 classes on MWF for $120, or 5 classes T/Th for $75. If you’d like to add more days just let me know.

---

Question for you.

When or how often do you review your progress?

You basically have 3 areas to look at:

1. Sleep

2. Eating/Diet

3. Training

As I always say, don’t complicate things. Take simple notes in your journal. Did you get enough sleep? Did you eat well? How often do you weigh yourself? And your training, how many days and for how much time did you move?

Look these over honestly and make a plan for the new week.

P.S. There’s no need to beat yourself up or dwell on a not-so-great week, just start today.

Make the Most of Your Training Session

When you come to train with me, it may be only twice or thrice per week for 45 minutes each session.

To make the most of your time, I encourage you to get into the proper mental state before you start. This means trying to clear your mind off the daily distractions and begin to focus on yourself. How are you feeling? Do you have any aches, pains, or joints that you should avoid training (and also tell me about)?

Next, turn off your phone. Use it only for emergency texts or calls. Give yourself 45 minutes of undivided attention.

Get to your class or training session a little before it starts. If you have any concerns or questions, ask. Do not miss the warm-up. This is important for many reasons, which you can read about on your own. You want to be prepared both mentally and physically for the training.

During the session, push yourself. Get uncomfortable. Good change comes from being uncomfortable.

Comfortable is sitting on the couch watching Netflix with a bowl of ice cream. Training is not the place for being "comfortable."

Life is short, and the time that you have to train is limited. Make the most of each session.

Over 40 pounds lost in six months

It takes consistency and discipline, but you can do it too.

This client lost weight by coming to Boot Camp three times a week and sharing texts with pictures of her meals.

She did nothing extreme.  

• No weight loss drugs

•  No extra hours of outside exercise (yes, some walking around the block)

• No pills, no shakes

• No gimmicks

• No quick fixes

You can definitely do it too.

Join us in the February Boot Camp to achieve your goals.

Best,

Coop

David Goggins & Dr. Andrew Huberman - Building Willpower Clip

I think you’ll find this clip very useful.

Invest in things that are hard for you…in order to grow.

Anterior midcingulate cortex.

I'm Here to Challenge You (FEB 2024 Newsletter)

I've pushed the intensity to those of you attending boot camp this year. It reflects my 2024 training goals, as I want to increase my cardio fitness for some hikes and to hunt this year. For a change, I am doing workouts similar to yours. I'm more used to lifting weights and doing cardio separately, but I am now pushing myself in different ways.

Our boot camp classes are designed to challenge you safely. Do your best and ask me for modifications if something bothers you, but push yourself.

I notice and am proud of those who show up and get the work done. It will pay off.

Feb Boot Camp Details

3 Classes per week, $165

2 Classes per week, $145

Pay by class and drop-ins, $20

Get after it!

Coop