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

5 Day Fat Loss Fitness Boot Camp in Rio de Janeiro, Brazil

You only live once, join me in Rio de Janeiro for a once in a lifetime experience of fun, exercise, and adventure.

Copacabana Sunrise, photo credit:©miguel valle de figueiredo

What:

Imagine spending 7 nights in Rio de Janeiro, one of the most spectacular cities in the world.

We will spend 5 mornings working out on Copacabana Beach, where you will be put through my best fat burning exercise routines. We will use body weight, our natural surroundings, and TRX's from my boot camp classes here in the U.S., for fun and effective fat burning training.

When:

Boot camp classes will begin on Monday Aug 10 and run till Friday Aug 14

Copacabana Surf, Photo Credit:laszlo-photo

Daily Schedule:

Morning Boot Camp Sessions (5 Mornings)

Boot camp class will start around 6:30 or 7am (I want to keep the start time reasonable as this is vacation too) and last for 60 minutes.

You will have the rest of the day and evening to enjoy Rio.

Sugarloaf, Photo Credit:©miguel valle de figueiredo

Why Have I Put Together This Experience?

In a short answer...I love exercise, and I love Brazil. I met and married my wife in Brazil over 20 years ago, and I visit as often as possible.

I want to share Brazil with you as only a Portuguese speaking person can, plus we'll get to exercise too.

I invite you to come along with my wife and kids as we visit some of the more popular places in Rio. This is totally optional and there is no itinerary. You are free to do as you like, but know that my wife and I are there in case you need some assistance.

We plan on visiting:

Sugar Loaf, Christ the Redeemer, possibly Buzios

I also plan on hang gliding (which I've done twice in Rio) or if I get the nerve, I want to try sky diving.

Hang gliding in Rio, Photo Credit:jurodriguez1

How Much Will This Cost?

I want you to go, so I am making the 5 session boot camp very affordable. You will only pay $197.

Please know that this is for the boot camp only.

You are responsible for everything else.

5 Session Boot Camp in Rio de Janeiro

 

Hotel and Flight Information:

As of 9:30am on Sat. July 4ththere was a great package deal via Orbitz which included round trip airfare from Los Angeles to Rio, and hotel for 7 nights for only $1219.00 taxes included. This is an incredible price.

Hotel Price Assurance (300x250)

Once You Know You Want To Go, Here's What You Need To Do Next.

1.  Contact me to let me know that you want to go.Via email, cel phone, carrier pigeon – let me know ASAP as the deadline is Friday July 10th.

Note: I will need to have a minumum of 6 people going in order to do this fitness experience.

2.  Make sure you have a current passport and contact your local Brazilian consulate about getting a tourist visa. (Please note this will take 10 business days minimum.)

3.  Book your room at the Orla Copacabana. (Ask me for details about booking at the Orla.) You are welcome to stay wherever you want, but know that we will be doing the boot camp there and if you want to hang out and have free breakfast with us, that's where I will be.

I would suggest arriving on Sunday August 9.Myself and my family will be arriving at the hotel Sunday and will be departing the following Sunday Aug. 16.

Visa Information About Brazil

For those of you in the Los Angeles area, here is the link to the Brazilian Consulate:

http://www.brazilian-consulate.org/files.php?id=130

*Please be aware that the consulate is very particular about paperwork and documents, so please read the information carefully. According to their site there is a 10 working day wait for visas so get your visa ASAP.


Hotel Price Assurance (300x250)

Contact Me With Your Questions

I will be updating this page frequently and adding more information. I wanted to give you the specifics so that you can decide and get moving to make this happen. This isn't some kind of marketing jingle, this comes from my heart. Take a look at what is important in life to you. Are you tired of the same routine? Are you yearning to try something new?

If so, then join us. This will be an experience that you will never forget.

Best,

Stephen

News From Boot Camp Pasadena

Our current camp will end on Friday June 26. On Monday the 29th we'll start right back up with another four week session. This will be the last session before "summer break" when I'll be in Brazil till late August. We'll start up again probably around Aug 26...I will give you the specific details before I leave for vacation.

I am still working on the details for Boot Camp in Rio (second week of August) but it has been a little more challenging than I had expected. I will post any news as soon as I know.

From the Boot Camp Pasadena Blog...
Our own Audrey from the morning class rides the coast of California in to raise money for Aids related activities.

Quick Low Carb Dinner

What To Do When A Friend Wants to "Drop In" For a Class

Pre-Workout Video


Please let me know how often you'd like to hear from me. Once a week, twice a week? What are you most interested in? Nutrition? Training? Etc.?

This newsletter is for you, so let me know how I can help.

Keep up the great work...I know that I don't say it often enough, but I see your effort, and I am impressed.

Best,
Stephen

P.S. I encourage you to leave your comments and questions on the blogs. Someone else in your class may have the same question. Share, and let's help each other.

"The great challenge of training is that there is no end to training."

Photo credit: La Zirenetta

"The true winner is not the one who is strongest, more successful, more talented, richer, more popular or more famous, the true winner is the one who never gives up."

-Reverend Kensho Furuya - Zen priest, Aikido Master

In my years as a trainer I am excited and happy when I see my clients training hard and making the most of their sessions, but on the other hand it saddens me when clients don't show up, don't train, or don't take care of themselves.

Make the most of each opportunity, each and every day.

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.

Three Essential Tips for Sustained Fat Loss

Photo credit: Jason Theaker

"Make it simple.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

All day long, all across the web, folks are posting questions about why they’re not losing weight, why they’re not gaining weight, why their body comp isn’t changing. They’re frustrated, confused, and feeling helpless.

But if most of them just made things simple, progress would follow.

 

 

We know that weight loss happens only when the body is in a negative energy balance (in other words, when there are fewer calories coming in than going out)

From this knowledge, we can infer one thing:

  • If you aren’t losing… you’re not in a negative energy balance.

You’re not losing because, for whatever reason, you’re not in a negative energy balance.

So you must create one. How can you do that? Well, there are three viable ways:

  1. Eat less
  2. Exercise more
  3. Eat less and exercise more"

John Berardi PhD,CSCS, Precision Nutrition

 

Stephen here...don't complicate things.  Have a look at your current eating habits, your training habits, and your sleep habits.

Where do you need to improve?  One area? Two or more?

If you have specific questions be sure to post them here in the comment section...you'll get help from me, plus many others may have the same questions but are afraid to ask.  

 

Three Essential Tips You Must Follow to Lose Fat

Photo credit:baikinange

1.  Train hard

2.  Eat Well

3.  Rest and recover

 

OK, I know that you are saying that is too simplistic.  Well, having trained hundreds of clients, and spoken to probably thousands more...I can guarantee that most of your fat loss struggles will be reduced if you focus on these three.

Let's have a quick look at each one.

Train Hard -

In order for your body to be challenged and therefore change...you need to train hard.  No lollygaging, no pedaling slowly on the stationary bike while watching TV.  I mean get moving, get huffing and puffing, and sweat.  (Please don't write me telling me "Oh but I have a heart problem, or Oh I'm so overweight that my physician told me to take it easy".  I understand that.  I am speaking about if you are medically clear to exercise, and you have no contraindication to training.

You must also have an intelligent training plan.  Training intensely without a plan...is not a plan.

Eat Well -

So what do I mean "eat well"?

Eat lean proteins, lots of fish, vegetables, some fruit, and some nuts, seeds and healthy oils/fats.

Do this 80-90% of the time depending on how much fat you want to lose...and your nutrition is taken care of.

Notice there is no soda, chips, beer, candy, donuts, or other junk food on this list.  Does that mean you cannot eat them?  Of course not, you can make your own choices...but if you seriously want to lose fat then you had better cut out the crap.

Rest and Recover - 

Sleep enough (7-9 hours) so that you wake up feeling rested.

Too hard to do?  Shut off the TV. Get off the computer. Turn off your cellular phone.

Make sleep time an important ritual in your home.  Your wife/partner/family will thank you too.

I give this advice to all of my clients...master these three and you will achieve the lean healthy body that you desire. 

How to Get More Out of Your Circuit Training Sessions with This iPhone Application

Here's a nifty iPhone application that is perfect for round-based, circuit training sessions.

If you are into CrossFit, this is a great way to time your workout, rounds, rest time, etc..

ExTimer is a sports timer designed for training routines that have a circuit or round-based format. It lets you specify the number of rounds, how long each round is, and the rest period between each round.

Additionally, a voice-alert (English only) can be set to speak the remaining time every 30 seconds or 1 minute in addition to an end of round countdown.

Features

  • Choose round and rest length up to 10 minutes each
  • Choose the number of rounds
  • 2 Sound effect schemes for end and start of rounds
  • 2 voice alert schemes (English) for time remaining and time until start of round
  • Sound effects and voice can be turned on or off

Exercise Timer Application for iPhone

Only $.99 at the iTunes Store  Exercise Timer icon

 

FAQ

To Change The Number Of Rounds

  1. To change the number of rounds press on the "Round Options" button in the lower right of the screen to open the options page.
  2. If not already selected, press the "Rounds" button in the lower left of the options screen to display options for the rounds.
  3. Press on the number representing the number of round you want.
  4. Press on "Done" in the upper right of the screen to return to the home screen.

To Change The Round Length

  1. To change the time for each round press on the "Round Options" button in the lower right of the screen to open the options page.
  2. If not already selected, press the "Rounds" button in the lower left of the options screen to display options for the rounds.
  3. Drag the time pickers for minutes and seconds to the desired length.
  4. Press on "Done" in the upper right of the screen to return to the home screen.

To Change The Rest Length

  1. To change the time for each round press on the "Round Options" button in the lower right of the screen to open the options page.
  2. If not already selected, press the "Rests" button in the lower left of the options screen to display options for the rests.
  3. Drag the time pickers for minutes and seconds to the desired length.
  4. Press on "Done" in the upper right of the screen to return to the home screen.

To Control The Sound Effects And Voice Alerts

  1. To change the time for each round press on the "Round Options" button in the lower right of the screen to open the options page.
  2. If not already selected, press the "Options" button in the lower left of the options screen to display options for the application.
  3. Set the various options to what is desired.
  4. Press on "Done" in the upper right of the screen to return to the home screen.

 

Pasadena Marathon Bike Tour Results

Sean at Pasadena Marathon 3/2009

My son Sean and I had a blast at the Pasadena Marathon Tour.  I was really impressed with him. We started out the marathon at 6 in the morning with the rain coming down on us, and about 3 hours later we finished the 26.3 miles with more rain coming down on us...but we had a great time.

I got the feeling that he wanted to quit around mile 23, but he kept at it and we finished.

Thanks to Israel Estrada and the whole Pasadena Marathon crew for a challenging and fun experience.

How'd we relax after the marathon?  We all went to Magic Mountain.