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.

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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

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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.

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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

Decide to Make 2024 Your Best Year Ever

Make 2024 the year that you decide to take your health and your fitness seriously.

It does come down to decisions. You decide if you’ll commit time to exercise or distractions.

You decide if you shop and prepare healthy meals or choose fast food and non-nutritious foods.

If you are serious and want to commit and want help on this path, then join us in January.

I can help you in so many ways. We can chart your weight, measurements, habits, progress photos, and you can send me texts with pictures of your meals. All of this is included at no extra charge.

Classes begin January 2, 2024.

Note that there are three training options.

Choose if you’ll train twice weekly, which is 9 classes for $145. Or choose to train three times per week, which is 13 classes for $175.

Drop-in or pay per class is $20.

You can attend any day or time to fit in your classes, but classes do not carry over to the next month.

Class times:

AM Sessions 5:45 am - 6:30 am

PM Sessions 6:00 pm - 6:45 pm

There are no classes on weekends.

To register:

Fill out the pre-training forms here, and I will email or call you to confirm your spot.

Questions:

You can email me or call me at (626)487-8980 with any questions.

Wishing you an awesome New Year!

Coop

P.S. Current clients please confirm with me if you will be continuing in the January camp.

EliteSports Gear and Gym Bag

Intercontinental Hotel, DTLA

I received a gym/gear bag from Ann at EliteSports.com about two months ago, and she asked for my honest review.

I don't go to a gym these days but have used it for weekend trips. It's a large-sized bag with plenty of pockets and special sections for wet clothes and shoes. It is very well built and is quite sturdy. It's an excellent bag for those who trek back and forth to a gym.

I'm grateful to have received the bag and will get a lot of use out of it.

You can find it here if you’d like to check it out. (Please know that I do not receive any commissions; it’s just my honest review.)

Last Boot Camp for 2023

I’m unsure if you saw my last post mentioning the once-a-year special price.

This special ends on Dec 15. You can prepay and save 15% on as many camps as you'd like for 2024. You can buy as many months as you want at a discounted rate or pay for the whole year. It's totally up to you. You'll need to decide how committed you are and how this fits your budget. 

(Regular prices for camps vary from $135- $175 depending on the number of classes per month.)

But remember that this special offer ends on Dec 15. Payments can be made in person or online; let me know what works best for you.

I will be taking off the last week of December. Our last class for 2023 is Friday morning, the 22nd.

We will return to training on Jan 2. 

December Camps (shortened schedule)

No Classes Dec 22 evening - Jan 1

Mon/Wednesday/Friday

10 Classes for $150

Tue/Thurs

6 Classes for $108

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Drop-in:

$20 per class 

Class: Each class is 45 minutes.

2024 will be my 16th year running my boot camp. It's not easy running a solo business, so to those of you who train with me monthly, especially year after year, I appreciate it and am very grateful to you.

Best,

Coop

P.S. Current clients, if you still need to, please confirm if you will be continuing in December. We can also discuss your preferred rate and how the above discount may apply.

Special Discount for 2024

I hope that you had a beautiful Thanksgiving. My daughter and family came down from Washington, and my wife's niece and nephew from Brazil were also with us. Getting to spend time with my family is the best.

How is your training going? And your health and fitness goals? Finish the year strong, do not wait till 2024.

I'm consistently learning to keep up to date with the latest tips and strategies to bring you the best results.

If you train with us, you can check off having to think about what exercises and workouts you should be doing. You just have to show up.

I'll keep you focused on what works, like consistent work and attention to training, sleep, and simple nutrition. The real keys to achieving and maintaining long-term results.

This brings me to the special for 2024.

Starting today and ending on Dec 15, you can prepay and save 15% on as many camps as you'd like for 2024. You can buy as many months as you want at a discounted rate or pay for the whole year. It's totally up to you. You'll need to decide how committed you are and how this fits your budget. 

(Regular prices for camps vary from $135- $175 depending on the number of classes per month.)

But remember that this special offer ends on Dec 15. Payments can be made in person or online; let me know what works best for you.

I will be taking off the last week of December. Our last class for 2023 is Friday morning, the 22nd.

We will return to training on Jan 2. 

December Camps (shortened schedule)

No Classes Dec 22 evening - Jan 1

Mon/Wednesday/Friday

10 Classes for $150

Tue/Thurs

6 Classes for $108

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Drop-in:

$20 per class 

Class: Each class is 45 minutes.

2024 will be my 16th year running my boot camp. It's not easy running a solo business, so to those of you who train with me month after month, especially year after year, I appreciate it and am very grateful to you.

Best,

Coop

P.S. Current clients, if you still need to, please confirm if you will be continuing in December. We can also discuss your preferred rate and how the above discount may apply.

Take Advantage of These Benefits of Training With Me

To benefit my clients, I "friend' them and then "monitor" their activity via the Apple Watch.

The feedback we both see can be constructive—such as steps taken and minutes exercised. Clients can also share hours slept, weight, and more.

If you train with me, take advantage of these benefits.

Tip - set your Apple Watch face to see your current fitness progress. It will remind you to get in your activity.

Please contact me if you have questions or need any help setting this up.

This is my activity from yesterday.

November Boot Camp Details

I see many famous online marketers beginning to presell their 2024 fitness transformation programs. Please don't fall for them.

Your success depends on your actions today, not some magical program coming next year.

Instead, train today. Eat well today. Pay attention to your recovery and sleep today...these will bring you true success.

If you need help with accountability, train with us at Boot Camp. If you can't make it in person, I offer the same boot camp/fat-loss workout program online.

The November Boot Camps start tomorrow. Note no classes on Thanksgiving and the Friday after.

12 classes for $165

8 classes for $135

Classes meet in Altadena, near the border of Pasadena.

Contact me with any questions,

Coop

P.S. Current Boot Camp clients, please confirm if you will continue in November.

Your Power of Choice

This morning, I received this text from a Boot Camp client, who shared that she has now lost 22 pounds in the last two months of training with me.

She focused on the basics. No fad diets, no cleanses, no supplements, just training and eating real food.

Stop looking for the next thing.

Stop looking to social media for the secret. (Social media may shout the loudest but often sends the wrong message.)

Replicate what this client did, and you can see results too. You must act, though, rather than be acted upon.

Invest your time and your money in your health. Only with a strong mind and body can you make your highest contribution.

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October Boot Camps

Class Location: Border of Altadena and Pasadena

Times: 5:45 AM - 6:30 AM M-F

and 6:00 PM - 6:45 PM

3 Days per week $165

2 Days per week $135

Contact me with questions.

Thanks,

Coop

P.S. Current Boot Camp clients, please confirm if you will continue in this October Camp.

What Things Are Most Important To You? And How Does Your Exercise And Eating Fit Into This?”

Fortunately, whenever I've been in stressful times, something innate in me pushes me to eat better and exercise.

From the time I was 13 years of age, I've dealt with family and adolescent issues by getting outside and working through things with physical training. Pushing through heavy weights energizes me and is almost meditative to me.

As I approach my 58th birthday next month, I feel as strong and capable as I was in my 20s. Having excellent health allows me to do what is most important: spend time and be active with my family.

I share this with you as I know how powerful exercise can be for you, too. It saddens me when I see clients and others struggling in life. If only they would devote the time to taking care of themselves.

So, what is most important to you?  

Do you see how exercise relates to this?

Are you committing sufficient time to taking care of yourself?

Do not put this off.

Exercise on your own, or train with us. But get it done.

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Here are the details for our September Boot Camp. Note that the details are different from previous months.

Monday/Wednesday/Friday Classes Begin on September 1 and end on September 29

12 Class for $165

No Classes on Labor Day, September 4 

The Tuesday/Thursday Classes Begin on September 5 and end on September 28

8 Classes for $135

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins