Information Overload, Streamlining, and Minimizing

Information Overload

I've been struggling a lot lately with this.  Tons of emails, messages from Facebook, Twitter, etc..  It's really distracted me from what I do best...which is developing programs and helping you with your specific situation.

I'm working on how best to provide you with results, and a lot of this other stuff is really getting in the way.

This means that I will be streamlining some things which may affect you.

A few things that will happen right away is that I won't be responding to direct messages on Facebook or Twitter.  I will be monitoring the boot camp page and will be posting updates (automatically), but I may not see your message there.

I will not be monitoring Twitter at all, but once again auto posts will be there.

Contacting Me

The best way to contact me is via email at: Stephen(at)bootcamppasadena.com.  I see email first, and during regular business hours 6a-5p, Monday - Friday.   I will try to respond as quickly as possible.

Calling me

For clients, you should have my cel phone number.  Once again you are always welcome to call me during those hours above.  If for some reason you don't have it just let me know and I'll gladly give it to you.

For people hoping to join the boot camp, please call (626) 609-7399, which is my voice mail.

Contacting me here on the blog

This is a great option, and one that will help a lot of people.  If you can share your questions here in the comment sections, your other boot campers will learn too.  I receive your comments via an email alert so I am usually quick to respond.

A Change in Billing by 2011

By next year I hope to implement a better system of payments.  I like to be as fair and flexible  as possible, but lately this too has gotten out of hand.  I say this not to be an ass and I hope that you don't take it that way...I'm just trying to focus on helping you, and I can't do that by being a bill collector/bookkeeper.

Minimizing Distractions

One of the most important parts of my business is being very truthful with you.  I like to practice what I preach.  If I preach balance, clean eating, good sleep, etc., I want you to be sure that's how I'm living my life. These past couple of months have not been in line with this, so that's why I'm changing a few things.

I truly believe that life is too important and too short not to be lived as we design it.   I know that I'm a lot happier when I live in this manner.

I hope that these changes will benefit you too.

I'm learning and experimenting all the time, and I'll share with you what I learn.

5 Tips to Add to Your "Stop Doing List" for Fat Loss Success

You may believe that searching for the next workout program or the next diet will bring you the answer to your weight problems.  

I'm going to suggest that you try something different.

Rather than filling your life with more options and more stress, let's have a look at what you can "stop doing". 

1.  Stop Searching for the "Right" Diet.

 Try one method of eating and stick to it for at least 2 months. Take some before and after measurements and pictures...and if possible have your blood work and blood pressure taken.  Give your 100% effort to the program.  Take notes, see how you feel.  Do you have more energy? Are you sleeping better?  Are you stronger during your training sessions.  Stop searching the "fitness" magazines, the supposed "celebrity" diets, etc..  Stick to one plan.

2.  Stop Sitting on Your Butt, and Get Moving.

This means setting strict times for using the computer, watching TV, and anything else that keeps your butt stationary.  I challenge you to time yourself for the activities in which you are seated.  You might be shocked to see how much time you spend sitting down.

3.  Stop Eating Crappy Food.

It's hard enough for you to burn off the healthy food that you already eat, not to mention if you consume junk food.  I know that when you and I were kids, we could "play it off". I can remember eating Ding Dongs, yes Ding Dongs, as a kid, and I would have no problem burning them off, because I played outside all day.  My guess is that you aren't playing too much these day, so save the junk for one very special meal per week.

4.  Stop the Self Sabotage.

You have been given an incredible gift, and your time is finite.  Get the crap out of your head that you can't do it.  I've personally seen so many people from all types of backgrounds, problems, family history, and so on who've gotten control of the their minds and succeeded in losing a lot of fat.  Family, friends, and mankind need you to perform at your best.  High energy and optimal health are right here waiting for you.

5.  Stop Procrastinating and Start Doing

Your body responds to activity plain and simple.  Move and get some results.  Move faster, lift some weight, in a sensible manner and see even better results.  Don't over think this. Get moving right now.  Stand up from your desk and do 15 squats, or 20 push ups on the wall.  When you get home tonight grab your significant other and your dog and go for a walk.  Toss a Frisbee, whatever it is, get moving.  Do not repeat your pattern of driving home passing though the fast food drive through and plopping on the couch at home, only to watch America's Got Talent.  Do some physical activity today.  Break the habit.

With the stresses of working a lot, emails, family, and more, I encourage you to use this list or create your own.  Cut out 5 activities that are pulling you away from your goals...then add 1 good activity or habit that brings you closer to your goal.

Let me know in the comment section what things you have stopped doing.  I'm curious to hear your suggestions.

Related Book  The Way We're Working Isn't Working, by Tony Schwartz

 

No Time is No Excuse

From Rework, by Jason Fried and David Heinemeier Hansson

"When you want something bad enough, you make the time-regardless of your other obligations.  The truth is most people just don't want it bad enough.  Then they protect their ego with the excuse of time.

Don't let yourself off the hook with excuses.  It's entirely your responsibility to make your dreams come true."

When to Feel Hard on Yourself and When Not To

I received this (edited) email recently from a client in my boot camp class.

"...just to let you know that I felt terrible because on Friday I didn't do all of the routine and this made me feel so sad...I'm glad that you couldn't see my tears of frustration at the end of the class because I would be so embarrassed.

...I'm so sorry I was just trying to do my best but simple as I couldn't...I'll see you on Monday trying again my best."
(Please note too, that English is not this client's first language.)

So this client was upset and thought that I might be upset that she didn't do all of the exercises during our session.

I have no problem when someone gives it her all and isn't able to do everything.  Each session is meant to challenge and push her beyond her comfort zone.  I admire clients like this one who shows up day after day and makes no excuses.  She comes to class and gives it her all...that is what a coach hopes for.

There is no reason to feel hard on yourself when you are consistently showing up to class and working hard in your training sessions.

The time to be hard on yourself is when you miss class or skip your training session because of laziness. This upsets me.  A client comes to me to lose weight, but then she doesn't show up.  This becomes a habit that leads to nowhere.  The client doesn't make progress and never loses the weight.

  • Be disciplined.
  • Be committed.
  • Give each session your 100%.

Losing fat is simple, but never easy.

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. 

Life is What You Make of It

"No one can cheat you out of ultimate success but you.

You must choose the thoughts and actions that will lead you on to success.

You must set your own standards.

Nothing meaningful happens by itself.

It will all come your way, once you understand that you have to make it come your way, by your own efforts.

Only you can hold yourself back, or stand in your own way.

Only you can help yourself.

Not in time, place or circumstances, but in you lies success."

From my mentor and friend, Todd Durkin

What is Your "Stop Doing" Strategy?

In Pursuit of Elegance: Why the Best Ideas Have Something Missing by Matthew E. May and Guy Kawasaki

In training as in my own life, I am always looking for ways to simplify things.  I notice that many people seem to be caught up in the next thing, or the next miracle diet/program/gimmick.

I'm going to challenge you right now to consider that you "stop doing", rather than adding stuff to your life.

In reading Matthew May's book, "In Pursuit of Elegance", he mentions Lance Armstrong's trainer Chris Carmichael's "stop doing strategy".  Carmichael discovered that "the extra time on the bike wasn't needed or helpful and just led to fatigue and longer recovery periods - it was just plain waste."

May also mentions..."Doing more and pushing harder than actually necessary can impede and even reverse progress by introducing overload, inconsistency, and waste."

I see this with my some of my one on one clients, and some of my boot camp clients.  There is a sense that "more is better".  In very few instances is more better.  I try to stress that eating/nutrition, rest and recovery and training are all important and that by just increasing the training will not make up for eating lousy or not getting the proper rest and sleep.

So what can you stop doing?  Is is to stop eating junk food?  Is it to stop watching so much TV?  Is it ot stop making excuses why you can't do something?

Stop doing something today.  Clear out something that is stopping you from reaching your goals.

Post it in the comments for all of us to see.