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Focus on Getting Enough Sleep
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?
Who knew that exercise could be fun?
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
A 1 min snippet of my work-from-home workout today.
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.
New clients please review these. These 14 seconds will help you reach results when training with me.
We may not train on Monday, but I’m sharing some videos from my Instagram to give you a boost and some inspiration.
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 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
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.
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.
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.
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.
Does your gym provide you this view?
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
Social Media Break Till July 20th, or Longer 😜
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
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.
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 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?
Weight Cut Certification April 2022
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.)
May Newsletter and Boot Camp Details
May should be an awesome month, and I encourage you to join us for training.
We'll have 13 classes for $165 for the MWF groups and 9 classes for $135 for the twice-a-week option.
Times are 5:45 am - 6:30 am, or 6:00 pm - 6:45 pm. Yes, you can mix and match days and times if there is space.
Please let me know if I should save your space for the May Camp for those currently in the April Camp.
If you haven't been reading my blog, here are some things I've been up to,
Completion of Lockhart and Leith Weight Cut Specialist Certification
Sometimes It’s Fun to Just Workout
Scuba Diving and Certification at Catalina Island.
As always, take action and make the most of each day,
Coop
Most days, I wear my Apple Watch when I do my exercise. While it's on, it's constantly giving me feedback, not to mention other notifications.
The other day I just did my workout without the watch. It honestly brought me back to simpler times, and it was a nice break.
It doesn't seem like much, but just focusing on the exercise was relaxing.
My son and I spent our last two weekends learning and receiving our Open Water Scuba Diving Certifications.
We've been talking about doing this for a couple of years, but now there was no excuse as we have a dive shop (Zendive.co) right in our hometown (Altadena, CA).
We spent the mornings in the classroom the first weekend and the afternoons in the pool.
We went to Catalina Island this last weekend and did two dives each day.
It definitely gets some getting used to breathing underwater, but it was totally worth it.
Thanks so much to Kian, Alex, Gus, Tim of Zendive.co.
I look forward to getting to explore this awesome part of our world.
Casino Point/Avalon Catalina Island, CA
Wrigley Memorial and Botanic Garden, Catalina Island, CA
My son and I
Open Water Scuba Certification Class, Casino Point, Catalina Island, CA
