stephen cooper.name

Changes in my Blog and my Site

Over the next week or so I will be transitioning my blog to a new host.  So in the meantime I encourage you to read some great articles at http://www.stevepavlina.com .  You'll find plenty of excellent tips.

Check back here as I will notify you when my blog moves to it's new home.  In case you can't reach this site at www.stephencooper.name, you may have to bookmark this site as: http://stephencooper.typepad.com/my_weblog/

Cardio Training to Lose Fat

Here's what I do to lose fat fast...

Cardio 3 x per week

2 days a week are "sprint sessions"
1 day a week is a longer but less intense session

Sprint Session (2 days)
Run for 12 minutes
during this time you will run/sprint for 30 seconds, then rest walk
for 90 seconds
repeat this pattern 30/90...30/90 until you finish the 12 minutes

Moderate Paced Cardio (1 day)
Brisk walk or jog 35-40 minutes

Try to do these workouts first thing in the morning before eating, or after your weight training session.

Personally I like to do the short workouts during the week, and the
longer one on the weekends when I have more time.

Get Your Sleep

In meeting with a few new clients this week, it seems that more and more people are complaining about their lack of sleep.

You must know that an important component of losing weight, and better "body functions" for that matter, is good quality sleep.

Try to find a way to slow down in the evenings.  Turn off the T.V. (and the depressing news).  Take a warm shower or bath.  Change your routine...and make your sleep time important.

5 Simple Steps for Fat Loss

I was at Vroman's yesterday, browsing in the...

health, diet, and fitness section. I am always reading and skimming the latest books on diet and health. Some of them are fascinating, and some are just ridiculous.

I know that you ask me about the latest in diet and health, so I am continually reading what's "out there".

What's a health conscious person to do with all these choices?

I am always looking for a sound way to simplify my food plan, burn more body fat, and still have a life outside the kitchen and training.

This is a challenge that we all face...until now.

There is a great little "5 Step Handbook" you can pick up that literally works with any diet on earth.

Five steps.

That's it.

And it will work for YOU.

You will discover how to make eating for health and fat-loss easier --and much more effective at the same time.
Go See--http://coop888.aysbevo.hop.clickbank.net

Just think -- 5 simple steps can literally work for anyone, from vegans to meat-eaters and everyone in-between.

How is this possible?

The author read over 500 books in his career on the subject of fat-burning. He worked with thousands of people as a nutritionist and fat-loss expert.

From all that, he narrowed it down to 5 fool-proof steps that you can apply with his eating system (or any other) to get the results you are after.

These 5 Steps are what every successful food program have in common. Every single one.

I didn't buy any of the diet books at Vromas, but I did buy "Simply Eat". I'm certain that you will benefit by it so I wanted to share it with you too. See here--http://coop888.aysbevo.hop.clickbank.net

Have a great weekend,
Coop

P.S. One step is so break-through and yet so simple...well, let's just say you will never "count calories" again after reading it.

P.S. The first 5,555 copies of this future best- sellerare going for only $5 -- after that it's back to $32.00.
See http://coop888.aysbevo.hop.clickbank.net

Make a Wish Fundraiser

I have set a goal to raise $1500 for the Make a Wish Foundation of Greater Los Angeles.

If you receive my e-newsletter you can read about the details.

Basically I am offering a FREE fitness consultation in return for a $15.00 donation to the charity. 

If you'd like to help me out please contact me at:
stephencooper888@gmail.com and I will send you the flyer.

Thanks

Today's Workout

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked (Unable to do) for duration of each interval.

Least number of reps 3

The Transformation Begins

Hi everyone,

I told a few of my clients that I was having some blood work done for a nutritional consultation with Dr. Allyn Brizel of www.Natural-hrt.com .  I found Dr. Brizel through JC Santana, a great trainer plus a genuinely good guy.

Over my years as a trainer I've tried and taken everything...legal that is, to try and get stronger, leaner, and to increase my energy.  Some of them helped, and some were a waste of time and money.

I spent about 45 min. on the phone with Dr. Brizel and for once, I could actually "see" what was going on with my body.  We went down the list and he probably commented on 40 different tests.  We went over my scores, what is considered healthy, and how I could improve my results with specific supplements.

It was fascinating.  For so much of my life (I'm 40 now) taking supplements was just a crap shoot.  I'd take what I thought was the right amount, but basically it was hit and miss.

I will be recommending that my clients contact Dr. Brizel, as one more "tool" in their fight to lose fat, and improve their health.  For those of you who are serious about your health, contact me and I will pass along Dr. B's email to you.

I have posted some pictures of myself, and I will be doing a little "transformation" program of my own.  I weigh 206 lbs, and my bodyfat is 18%.

    

I've ordered the supplements recommended by Dr. Brizel, so I will probably start those on Friday. 

I rely on and have received fast service and excellent prices from Papanature.com for my supplements.

Now the pressure is on.  I've posted my pictures and it's put up or shut up time.

My major goal is to get my bodyfat under 10%.

5 Essential Fitness Products for Less Than $50 Each

Here are my top 5 pieces of fitness equipment.  These five are indispensable when it comes to training at home.  Also know, that these are for those looking for functional fitness, not "freaky" body-builder physiques.

Here they are

1.  Swiss Ball or Stability Ball... Here is probably one of the most reasonably priced, yet most useful "tools" that one can ever buy.  I've had clients say that something so simple can't be challenging enough.  That's until I put them through a training session.  You can use the ball just with your body weight, or you can do many exercises with dumbbells too.

2.  Power Wheel...  A more advanced tool, but lot's of fun.  A great multi-purpose piece that can be used to work the arms, legs, shoulders, and core.  Reasonably priced for all that you do with it.

3.  JC "Predator Bands"... A very versatile tool to hit all angles of the body.  You could spend hundreds of dollars on machines or dumbbells, or you could get this product and do the same work, and save yourself a lot of money.  The "JC" comes from one of the top fitness trainers in the world, Juan Carlos Santana.

4. Medicine Ball... The only trick with this one is to get the proper weight.  Start with a smaller lighter ball, and work your way up to the heavier ones.  You can use this for rotational movements, ab work, and increasing your cardio workouts.

5. Foam Roller... And lastly, the foam roller.  You can use the roll for self-massage or they can be used for balance exercises.

There you have it.  The most you will probably spend on any of these is less than $50.  I prefer to buy my products through Perform Better.   I always know that I'll get excellent quality and durability with their products.

If you need any support materials such as DVD's or manuals on how to use the products, I recommend any materials by JC Santana.  Not only does he know his exercise inside and out, but he is a genuinely nice guy too.

Lastly, if you'd like a personalized program, I can be contacted, to design a specific routine just for you.

Emmanuels Gift...This Will Inspire You

Want to be inspired?  Then watch Emmanuels Gift .  Check out the website, then rent the movie.  Trust me...you're gonna realize that we are all capable of so much more.

Often as I am driving to conduct my ladies boot camp, I see an old lady pedaling her bike.  She's got to be at least 70!  Here she is riding her 3-speed bike at 5 in the morning.  That's inspiring!

There is  a lot of good going on in this world, you just have to look for it.

Wealth and Fitness

Over the weekend I was reading Secrets of the Millionaire Mind by T. Harv Eker, and it really got me to thinking about success in health, and success in becoming wealthy. 

They are both quite simple to achieve, but are people really willing to "do what it takes"?

Just like losing fat, and becoming wealthy there have many before us who have laid out specific steps which when taken will produce the desired results.  My job as a trainer is to constantly update you as to what really works, and what is bull....

So why don't we follow them?  We eat too much of the wrong foods.  We spend too much on trivial things.  How can we convince ourselves to "sacrifice", such as eating lean protein and low glycemic or fibrous carbohydrates five to six times a day?   We know that the reward will be a leaner body, but how do we stay on track?

There are many "goal" plans out there.  My favorite is a very simple one, interestingly titled "Simpleology".  I've been using this system for over 6 months now, and can seriously tell you I'm getting more accomplished, and am right on track for reaching my wildest dreams.  You won't be sorry.  Give it a try!