Measure: How did you do last week, and what is your plan for this week?

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.

November 30, 2021 Newsletter (Last Boot Camp Class of 2021)

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.)

October 30, 2021 Newsletter

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 Holguín, Taibara Refugio Natural

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.

Taibara Refugio Natural

Johanna

Johanna

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

Nati

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.

Zafra Nature Reserve

Zafra Nature Reserve

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

Isn't it about refinement?

As I get older I get happy with making small improvements in my day to day living. It’s not about big, lofty goals, I’m more satisfied with special attention spent on those things that really matter to me.

My health, my wife and children, my clients, friends, these are places where I put my focus.

MovNat Level 1 Cert, Zafra Nature Reserve, Colombia - From left to right, Darien, Joha, Johnathon, Me, Nati)

Walk

San Rafael, Colombia

San Rafael, Colombia

“Above all, do not lose your desire to walk: every day I walk myself into a state of well-being and walk away from every illness; I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.”

Danish philosopher Søren Kierkegaard

Special schedule for October

October 2021 Boot Camps
No Classes - Sept 30 - October 6

MWF Camps - 10 classes for $150 (Only a Few Spaces in the AM Camp)

Tu/Thur Camps - 7 classes for $105

No Classes on Sept 30 - October 6

$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.

Prioritize Free

I was recently on a coaching call with Exos. I’m going to share with you some of my notes which may be helpful.

Focus on these, and do with intent:

• Food

• Sleep

*Sleep must be mastered. Prioritize and strategize.

One coach asked about cryotherapy for clients…and the coaches replied “focus on those things that are free”. They emphasized working on your circadian rhythm, getting exposure to the early morning sun, and focusing on sleep, before “extras” such as cryotherapy and other things or equipment that costs money.

I totally agree. Focus on things that you can control, like improving your sleep and eating habits.

Cert

Science Based Fat Loss Protocols

I’ve really been enjoying the podcasts put out by Dr. Andrew. Huberman of Stanford.

Here are some of my “rough” notes on fat loss from one of his recent shows.

How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21

Your foundation must be right.

• Quality and sufficient sleep

• Essential fatty acids - vital, EPA above 1,000 mg per day, quality fatty fish or grass-fed meat

• Glutamine - 1 teaspoon to 1 T can reduce sugar cravings (cottage cheese is a good source)

• Selenium - 2-3 Brazil nuts per day

• Fermented foods

• Sufficient iodine

A study from psychologists at Stanford, showing that a belief that exercise and movement will help can improve fat loss. (Power of our nervous system.). The belief has a real effect and fat loss.

Fat loss protocols -

Fat must be mobilized and burned (oxidize)...not just mobilized as it can return to fat!

The nervous system encourages this process through the release of epinephrine/adrelenine.

Shivering increases fat metabolism

Fidgeting, quick movements, bouncing your knee, standing up and pacing can produce a 20% - 30% increase in fat loss.

Fidgeting is a great starting point! - Powerful way to increase calories burned.

Fidgeting (subtle movements) trigger epinephrine relates to the neurons and they stimulate the mobilization of fat, and then that fat is oxidized at higher rates. 800-2500 calories burned per day is considerable. (NEAT)

Shivering-

White, brown, beige fat tissues

Don't resist the shivering - the shivering increases body heat and burns fat.

Fat Loss Optimization Protocol

Cold shower 1-5 times per week (One is beneficial)

• get in and shiver

• get out - no towel wait 1-3 minutes don't dry off

• and repeat. (3 total)

• cold enough to be uncomfortable - this varies

• activate cooling and rewarming

• avoid getting "cold water adapted"

• maybe do this 2 - 3 months, then stop - so you don't get cold-adapted (for fat loss)

Exercise and timing

Fat "paths" epinephrine neurons locally

Change up exercise, novel exercises

HIIT (80% sub-VO2 Max 60-240 sec.)

Sprint interval Training. (all-out 8-30 sec) Squats, deadlifts, KB swings

Moderate Intensity Continuous Training - (steady-state cardio 40-60 min 55-75 MHR)

Protocol

Ideally fast, then exercise intensely (breathe hard) 20-60 min, and then move into "Zone 2" cardio - Best for fat loss increases BMR

Post fat oxidation after high-intensity burns fat for up to 24 hours

Adrenaline is the trigger of fat loss

Caffeine, if you like coffee, etc (30-60 min before exercise) up to 400mg 1.5 cups (if you are not caffeine sensitive) - this helps to release adrenaline/epinephrine

GLP 1 is increased by drinking yerba mate, increases the percentage of fat burn or "guayusa" another type of tea. (Look at www.examine.com for details). Yerba mate may reduce heart rate just slightly

Actyl L Carnitine - 500 mg - 2g

Improves fat oxidation, may reduce fatigue

Science Based Fat Loss Protocols and August Planning

July was a busy month. A couple of my clients were curious about what I eat, and what I actually do all day. (Click on those links to read more.)

I also attended the 2021 IDEA World Fitness Virtual Conference, and the Los Angeles Dodgers Strength & Conditioning Symposium Series (virtual as well). I attend these to get the latest science-based training information which I apply to my own training as well as sharing with my clients.

I’ll write more about these conferences, but I’ll share an important thought here.

The Dodgers use what they call a “spiderweb assessment”. As you can imagine, the Dodgers have a huge budget to assess and implement their training programs with their athletes. When the Dodgers sign a player to the organization they are run through many tests. Looking at the psychology, nutrition, injuries, strengths, and weaknesses. All of these assessments are combined on a “spreadsheet”. Then the various departments, such as physical therapists, performance specialists, nutritionists, etc. all work together to create “resilient and robust athletes. They work to create the best athlete, not the best gym rat.”

This relates to how I train my “athletes”. My goal in helping you is to build a stronger you…in and out of the gym. Yes, I want you to achieve your fat loss/strength goals, but I always keep in mind that I want it to apply to real life. I want you to be stronger and more durable to life’s challenges and stresses.

The Dodgers invest heavily in their players, in hopes to get the most healthy and productive output from their investments. We may not have the same fortune to invest in ourselves, but I encourage you to invest what you can. Eat the highest quality foods, devote time to effective training programs, and get the proper sleep and recovery. Be honest. How much time and money do you invest in yourself? Write down and analyze where your time and money are going. Are you spending money on junk food and sugary Starbucks drinks? And time? Are you spending hours on the couch looking at Netflix or Facebook? Our time is finite. Spend it wisely.

Screenshot of part of their player assessment.

For my notes on science-based fat loss protocols from Dr. Andrew Huberman of Stanford, click here. I find his podcasts super interesting.

As always. If you believe I can help, I encourage you to train with us. Be it Boot Camp, personal training, or online virtually via FaceTime or Zoom. And if you aren’t training with me, get after it on your own.

Here are the details for August.

August

MWF Camps - 13 classes for $165

Tu/Thur Camps - 9 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. 

Thanks,

Stephen

Contact me if you have questions. And current boot campers please let me know if you’ll be continuing in August.

Coop, Do You Even Have A Job?

I had to smile the other evening when one of my clients asked me with a puzzled look, “Coop, do you even have a job?”

She mentioned this because we share activity information via the Apple Watch. She was working away at her 10-hour shift and kept seeing my activity alerts.

“Stephen just finished a strength workout. Stephen just finished a stretching workout. Stephen just finished a hike. Stephen just finished a yoga workout.” I did happen to be “competing” with someone on the Apple Watch, so this day was more than my typical day of exercise.

I’m a pretty private person. Maybe not such a great idea in this day and age of social media, but it’s the real me, and my true nature.

I’m going to share a what my a day in my “job” is like :)

For the weekend of July 9 - July 11, I attended the IDEA World Virtual Fitness Conference. I typically attend this conference in person, but because of COVID-19, it was virtual again this year. I receive some of my CEC units and the latest in health, fitness, and nutrition.

2021 IDEA World Fitness Convention (Virtual)

Next weekend I’ll be attending this event.

On the weekends I usually walk, hike and stretch, but rarely lift.

Monday -

I wake up at 4:45 AM. Shower and have my Yerba mate and greens drink.

Greens drink with pink salt and lime.

Yerba mate - morning routine.

I drink my mate on the way to the AM boot camp.

Run boot camp from 5:45 AM - 6:30 AM

I usually drink a creatine and whey protein shake before training a client, and my own training.

7:15 AM - 8:00 AM I train a private client at my home.

8:00 AM - 8:45 AM I lift weights. Probably 80% of the time I follow a simple lift schedule of the basics, squats, deadlifts, chin ups.

8:45 AM - 9:00 AM Stretching

9:00 AM Breakfast

9:30 AM - 10:15 AM Train private group

10:30 AM - Noon Paperwork, emails, etc..

Noon - Lunch

12:30 PM - 1:30 or 2:00 PM, Nap :)

2:00 PM - 3:00 PM Shower, and maybe some reading or podcasts. Podcast I’m enjoying now, Huberman Lab

Book I just finished-

3:00 PM - 3:30 or 4:00 PM Train a private client at my house.

4:00 PM - 5:00 PM Snack, emails, etc.

5:00 PM - 5:30 PM Train online client via Skype or FaceTime.

6:00 PM - 6:45 PM Evening boot camp

7:00 PM Dinner

BBQ shrimp, wild boar, veggies

8:45 PM Sleep

Two Days of what I eat

One of my clients was curious to see what I eat…so here ya go. Two days of my typical eating.

"The brave may not live forever, but the cautious never live!"

“The brave may not live forever, but the cautious never live!”

— Sir Richard Branson

Bent But Not Broken

I saw this bent sunflower stem which had this beautiful flower, and some “garden zen” hit me.

Think of your own life experiences. Some things or some people may have tried to break you…but you can still push through and show your value and your beauty that you have to offer.

Bounce back, and bring your best self.

Actions, Not Words, Reveal Our Real Values

From Derek Sivers book, “Hell Yeah or No”.

“I told my old coach that I really wanted to start my new company.

He said, “No, you don’t.”

I said, “Yes, I do! This is really important to me!”

He said, “No, it’s not. Saying it doesn’t make it true.”

I said, “You can’t ignore what I’m saying. I know myself well. I’m telling you what’s important to me.”

He said, “Yes, I can ignore what you’re saying and just look at your actions. Our actions always reveal our real values.”

Are you taking the appropriate actions?

Back to Sivers…

“I thought about that, but it sounded wrong to me. What about people who want to learn languages, or create businesses, but haven’t started yet? What about people who want to quit smoking or quit their jobs, but haven’t been able to yet?

He said, “If they really wanted to do it, they would have done it.

No matter what you tell the world or tell yourself, your actions reveal your real values. Your actions show you what you actually want.

There are two smart reactions to this:

1. Stop lying to yourself, and admit your real priorities.

2. Start doing what you say you want to do, and see if it’s really true.”

May Boot Camp Details

Now that the CDC and the White House have updated their mask rules, this should be a great May Boot Camp. No classes on Memorial Day.

Some of the things that make boot camp special are the interactions and camaraderie of people training together. Seeing the expression of others rooting for you is irreplaceable…sorry Peleton screen. My hope is that we will continue on the path towards returning back to pre-Covid days.

Morning spaces in the MWF Boot Camp are limited. Those who are currently in the April Camp please confirm with me to let me know you’ll be continuing in the May Camp. There are spaces on all other days and times.

May 2021 Boot Camps
MWF Camps - 12 classes for $165 (Limited Spaces)

Tu/Thur Camps - 8 classes for $125

No Classes on May 31, Memorial 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. 

Contact me with questions, and to secure your spot.

Some Thoughts on Fat Loss

I recently shared these questions and thoughts with one of my personal training clients. You may find them helpful.

What is your current weight?

What is your goal weight? (When was the last time you were at that weight?)

When was the last time you had a physical (with blood work)? I ask as I want to make sure your hormones are OK, and you are not deficient in any vitamins, etc..

Would you like to send me photos of your meals?

Wear and activate your Apple Watch, so I can see all of your activity.

How many times per week do you drink alcoholic beverages?

Do you get sufficient sleep? How do you measure this?

There are a few eating plans which will reduce your weight. (There are many more, but I’ll stick to these.)
Counting calories - eating things you want, but measuring and weighing everything. (In my opinion, this is the least practical.)
Protein and vegetables - sticking to protein and vegetables with limited fruit, and limited simple carbs. (This might be easier than weighing everything, but the progress can be a little bit slower.

More “extreme” -
Trying “I.F.”, intermittent fasting. More variety of foods, but eating in a small window of time. Typically 16 hours of fasting, and eating during the other 8. (Like skipping breakfast, and only eating between noon and 8 pm).
Keto/High Fat/Carnivore- I consider these more extreme in that you will have to sacrifice the most. These work for some people, but like I said they are more extreme, and probably not a long-term solution for most.

The top 2 that I prefer are protein and vegetables, or intermittent fasting.

Sacrifices will have to be made somewhere to really challenge your body.

Which patterns and habits lead up to your best results?

Try not to overthink health and fitness.

I see so many people and clients focusing on the small things, when it seems to me that the bigger payoff is found when paying attention to the big things.

Starting with sleep. Do you wake up feeling rested? Do you measure your sleep somehow? This can be done with an app, or as simple as noting something down with pen and paper. If you aren’t waking up feeling refreshed, what do you need to modify? Do you need to buckle down more during the day (less social media)? Are there better ways to save time during the day, like using a grocery delivery service?

Examine how you spend your hours each day.

Next, eating. Are you eating high quality fruits, vegetables, proteins? Do you measure how food affects your weight, your mood? If crappy food adds fat and makes you feel worse, eliminate them. Too hard to eliminate, then reduce. Still too hard, then read and learn how to train your mind to be more disciplined. It may not come out “perfect”, but at least your are working towards improvements. It’s up to you.

Training. Just move. Don’t overthink this. Push your body. Be it walking, biking, yoga, whatever. Challenge your body. Sitting on the couch, looking at Facebook does not change anything, other that the money FB earns by you spending time there.

This isn’t about perfection. It’s about becoming your best.

Refine, repeat, and execute.

Especially during these times, I cannot imagine not trying to make the most of this one life. Countless people have become very ill, and worse, died because of COVID-19. For those lucky enough to have now received the vaccine, or have never gotten ill, for goodness sakes, live life!

Each Day is Precious

Each morning is precious, and some really stand out.

How did you welcome this morning?

Refine The Small Steps

January 31, 2021

Two Harbors, Catalina Island

Hard to believe that tomorrow is February.

By now, some of you have realized that keeping your New Year's goals or resolutions is a tough fight.

What I found that works for me is refining my habits rather than setting specific goals like "lose 10 pounds by next month". I get more satisfaction from tracking my improvements in my daily habits. I can control those actions more so than the possible outcomes at the end of the month.

Most of the time, if I put in the daily work, those goals will be met...but I don't stress about the longer-term goal.

So how does this apply to you?

Find the small steps that you can take action on today. The basics like, go to bed early enough so you get sufficient sleep. Eat vegetables over simple carb snacks, and get up and move frequently. You can do these.

Focus on those things you have the power to do. Small refinements day after day.

February Boot Camp Details

Monday/Wednesday/ Friday Camps - 12 Classes for $165

Tu/Thur Camps - 8 Classes for $135

Hours:

Mornings: 5:45 AM - 6:30 AM

Evenings: 6:00 PM - 6:45 PM

No classes on weekends.