Stacey Cooper Fitness

Stacey training for fitness competition!

2009-02-16T12:54:00.000-08:00

As some of you may already know, I have decided to start training for a fitness competition. There are various categories, and since this is my first, I decided to compete in the bikini category- and maybe progress further in the future to the Figure category. Figure is a step above Bikini in the level of physical training and physique.
Many of you have asked me why I am doing this... so here it goes...

I may be your trainer, your colleague, friend, or all of the above. But I am just like every one of you... I have my own personal battles with motivation for training, temptation, self image etc. I have been overweight in my life as a teen and young adult, and have even battled an eating disorder. My way through all of that was finding my career and passion through my love for fitness. I couldn't imagine anything better than sharing my experiences and expertise with all of you, to help you become the best you can be. Well, this competition is just another step in me doing that for myself! I had always told myself I could never do anything like this... I fall victim to my own self limiting behavior. I thought I wasn't tall enough, pretty enough, didn't have enough discipline or what it takes to succeed. So this is me, stepping outside of my comfort zone, facing my fears and simply going for it!
I truly am the girl that never got into a swimsuit through her childhood.... wearing a big T-shirt because I was so ashamed of my body. I have decided it is time to let that girl go, because there is still a part of her inside me. It is time to say goodbye to her and stop telling myself "I can't".
I tell each and every one of you that you can do anything you set your mind to, so what kind of example would I be if I didn't live true to that myself. I have seen the many things you have all accomplished and it inspires me. I am not trying to look better than everyone else.... just trying to be the best me I can be... inside and out.

I have made my career out of the love I have for helping people reach their fitness goals and break through those mental barriers they have created for themselves. And now it's my turn! I am excited to share this journey with all of you!

Thank you for your love and support!

Stacey

A Busy Women's Night Out!

2008-04-18T08:04:00.000-07:00

An Invitation from Cielo Spa Boutique!

Please join us for
A Busy Women's Night Out

Wednesday, April 23rd, 2008
6:00 pm to 7:30 pm
Cielo Spa Boutique
(Behind Salon U)
1725 State Street, Suite C
Santa Barbara, California

An evening to pamper busy working women and moms!
Three local female business owners will discuss simple skin care methods, smart wardrobe choices, and ways to fit exercise into your busy schedule.

Women can enter a raffle to win a Cielo Spa one-hour organic facial, a BootyCampSB personal training session, or a wardrobe consultation from Wardrobe Wisdom (retail value of $345).

A free event to meet other women. Please bring yourself and a friend!

call to RSVP at 687-8979.

Light hor'dourves and wine served.

Sponsored by Cielo Spa Boutique, BootyCampSB, & Wardrobe Wisdom.
See you soon,

Roxanne Zbinden
Cielo Spa Boutique

1725 State Street Suite "C"
Santa Barbara, California 93101
(805)687-8979
www.cielospasb.com

Conditioning Specialists Lifestyle Transformation Challenge Party and Fundraiser

2008-04-02T08:44:00.001-07:00

Come join and root for Stacey Cooper and contestant Li-At Ruttenberg with the celebration of completing 3 months training and find out who the lucky grand prize winner is!

More details can be found at www.conditioningspecialists.com

10 Tips To Keep Your Heart Healthy

2008-03-26T11:21:00.000-07:00

By Stacey Cooper
Featured in Spring 2008 Issue of Coastal Woman magazine.

Prevention is still the best weapon in the fight against heart disease. Here
are some tips to identify your heart health risks and get you started on the
right path.

1. Don’t smoke. Tobacco contains more than 4,800 chemicals. These chemicals can damage your heart and blood vessels, which can cause narrowing of the arteries, as well as cause your heart to work harder due to blood vessel constriction, and can ultimately lead to a heart attack.
2. Exercise. Regular exercise helps prevent heart disease by increasing blood flow to the heart and strengthening your heart’s contraction so it
pumps more blood with less effort.
3. Keep your diet healthy. Eat plenty of fruits, vegetables, whole grains and low-fat dairy products as a source of magnesium, calcium and potassium. Eat fiber to control diabetes and hypertension. Also, eat seafood rich in omega-3 fatty acids. They help clear clogged arteries and keep blood vessels strong and flexible.
4. Maintain a healthy weight. Excessive weight can put more strain on your heart and lead to many other conditions that lead to heart disease.
5. Get consistent health screenings. High blood pressure and high cholesterol can damage your cardiovascular system. Without testing you’ll never know whether you have certain conditions.
6. Control your blood pressure and blood sugar. High blood pressure makes the heart work extra hard and stiffens artery walls, increasing risk of heart disease and stroke. High blood sugar can lead to diabetes.
7. Watch your sodium intake to prevent hypertension and deposits along the inner lining of the arteries. This could lead to coronary heart disease.
8. Control your blod cholesterol. Avoid foods high in saturated fats and trans fats because they cause high LDL(bad) cholesterol, causing plaque buildup in arteries, which can lead to atherosclerosis (narrowing of arteries) and heart damage. Instead, eat foods high in monounsaturated fats, such as olive and canola oil.
9. Watch alcohol consumption. Excessive drinking leads to hypertension and many other health problems.
10. Reduce your stress level. The link between stress and heart disease isn’t completely clear, but stress does speed up heart rate, and a heart attack is more likely to happen during times of stress. Depression and heart disease often go hand-in-hand as well.

Stacey Cooper, the founder and owner of Reshaping Fitness and BootyCampSB, is a certified personal trainer and biomechanics specialist. If you have questions for her, you can reach her at stacey@conditioningspecialists.com or 805.284.3688.

Week 4 for Melissa Olson

2008-03-21T08:41:00.000-07:00

I am sore. Sore, Sore, SORE.
It hurts to walk, laugh, sit down - which makes going to the bathroom very interesting, pretty much whatever I do hurts.
It is funny to actually like the 'hurt' though...it means I did something good. I'm changing my body for the better.
Now if I can just make it through the soreness without walking funny, being afraid to sit down in the bathroom, and making all the weird noises a person makes when they are sore, I will be doing fantastic!

Melissa Olson Weeks 2 and 3...

2008-03-20T08:59:00.000-07:00

Week 3 - The Bike Ride
We decided to go on a bike ride...a real bike ride, not just a cruz around the block.

There is a wonderful bike path next to where we live off Patterson and Saturday was the day we were going to check it out!

It took Meridian, my 9-year-old daughter, and I about an hour to get ready. We needed the right shoes, shorts, shirt, sunscreen, helmet, sunglasses, lots of water, Luna bars for a snack, and of course a cell phone incase we needed to get a ride home. If it couldn't fit on our body or bike we put it in Meridian's cute little backpack.

We looked good, had our heads and skin protected, and were ready to go. I had no idea how to get from our house to the bike path down to Goleta beach so my friend Diego was our guide. Inviting Diego might have been a mistake...Mr.-I-think-I'm-Lance-Armstrong was hard to keep up with. I tried to follow all the rules of the road and make sure Meridian was safe and doing what she was suppose to do...that was hard to do while also trying to remember the way from our house to the path and keep up with Diego Speedo.

When we got to the bike path I immediately relaxed. All we had to do was follow the path and Goleta beach here we come. I think Diego was relieved when we got on the path as well. He didn't have to worry about us and could cruz at his own speed. The path took us on a beautiful route. Meridian and I stopped here and there to enjoy it.

We made it to Goleta beach and relaxed on the beach enjoying our Luna bars and lots of water. I made the mistake of asking Diego how far this little bike ride of ours was. He replied ' 6 miles'. I said 'wow, that is great, but the first half of this ride felt longer than 3 miles'. He laughed then. I understood. He meant one way of this ride was 6 miles - 12 miles total! I panicked a bit then. I was feeling great, but I didn't realize that I had just rode 6 miles and I had 6 miles left to get back home. Could Meridian make it another 6 miles? Could I make it another 6 miles?

It was silly of me to worry about Meridian. We made it home just fine and she was ready to do it all over again. I was exhausted. The trip took us 3 hours total and it was amazing. I started thinking back to when I used to ride my bike at least 12 miles a day - 5 days a week - when I was in high school. I have not done this since high school. That realization was crazy and cool all at the same time. If I hadn't been working out these past few weeks I would never have been able to complete that bike ride. It is amazing how making these little healthy changes has given me my old self back!

Week 2 - Fitting into Shorts...

Tuesday night I was getting ready to go bowling - it has been HOT so I decided to wear shorts. I only have 2 pairs of shorts that fit me now and they are tight - and not just when they are fresh out of the dryer. I pause and pray that they are no longer tight - after all I've been working out for around 7 weeks now. I put them on and not only do they fit but they are big - way big - I can almost pull them off! I was dancing around my bedroom when my daughter, Meridian, walked in to see what was going on. I think she thought I'd lost my mind for a second - I told her I was happy because my shorts were big. Meridian smiled and said 'good job mom!' We danced and laughed together and it was fantastic.

It can be really hard to stay motivated and to even make it to the workouts with work, being a mom, and just life...BUT I realized in that crazy-happy-dance-around-my-room-because-my-shorts-are-big-moment that what I'm doing is important to me and my daughter and we are worth it!

Stacey Cooper is SB's busiest trainer...

2008-03-14T11:28:00.000-07:00

Check out her boot camp has to offer on her website at www.bootycampsb.com or where she daily posts new heathly recipes or health tip articles on her blogspot. bootycampsb.blogspot.com

Stacey Cooper is taking your booty to knew heights with BootyCampSB!

Don't skip Breakfast. Make and eat these Yummy & Healthy PANCAKES!

2008-03-14T09:53:00.000-07:00

Cottage Cheese Pancakes

Dry:
1 ¼ cup whole-wheat flour
1 tsp baking powder
2 tbsp maple sugar flakes
½ tsp ground cinnamon
¼ tsp sea salt
Wet:
8 egg whites
1 cup fat-free cottage cheese
1 cup fat-free plain yogurt
Cooking spray
1. Combine first five ingredients in a medium bowl. Make a well in the center
2. Combine eggs, cottage cheese and yogurt in small bowl. Pour into well. Stir until just moistened.
3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use ¼ cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all the batter has been used up.
4. Serve with fruit.
CALORIES: 81, PROTEIN 7g, CARBS: 12g, FIBER: 1g, SUGARS: 3g, FAT: 0.3g, SODIUM: 112mg

Power Oatmeal Pancakes

6 egg whites, beaten until fluffy
½ cup low-fat cottage cheese
1 scoop whey protein
½ cup oatmeal, uncooked
¼ cup wheat germ
¼ cup flax seed
1 tsp baking powder
1 tbsp canola oil
½ tsp cinnamon
1. Place all ingredients except beaten egg whites in a food processor and pulse or blend until mixture is uniform.
2. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended.
3. Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned.
CALORIES: 283, PROTEIN: 21g, CARBS: 24g, FIBER: 4.5g, SUGARS: 0.3g, FAT: 10.5g, SODIUM: 198mg

Gluten-Free Flavor-Full Pancakes

1 cup flour prepared as follows:
-¼ cup tapioca
-1 tsp guar gum
-¾ cup rice flour
½ cup soy, rice or almond milk
1 tsp organic honey
2 eggs or egg white substitute
1 tbsp canola or safflower oil
Cooking spray
1. Place all dry ingredients in medium bowl
2. Using a whisk, mix dry ingredients well. Add milk, honey, eggs and oil. Whisk until all ingredients are well blended. Add more milk if necessary to make batter runny.
3. Pour ¼ to 1/3 cup pancake batter on hot griddle or frying pan coated with cooking spray. When bubbles form on top of pancake, flip. Cook until golden on both sides.
CALORIES: 276, PROTEIN: 6g, CARBS: 46g, FIBER: 2g, SUGARS: 2g, FAT: 6g, SODIUM: 62mg

The Eat-Clean Meal

2008-03-07T15:49:00.000-08:00

Eat-Clean Breakfast Burritos
2 cups egg whites
½ cup nonfat cottage cheese
½ cup chopped tomatoes
½ cup red or green sweet pepper
½ cup sweet onion – Vidalia or purple
½ cup black beans, mashed coarsely with a fork
4 small Exekiel grain or other whole-grain tortillas or wraps
Sea salt and fresh ground black pepper to taste
Cooking spray

1. Preheat oven to 250 degrees. Place tortillas or wraps in oven to warm while preparing remaining ingredients.
2. In a small bowl whisk egg whites, cottage cheese, salt and pepper.
3. In a medium skilled coated with cooking spray, sauté vegetables and beans until soft. Pour the egg/cottage cheese mixture over vegetables and cook until mixture sets. Once firm, divide egg mixture amound the warmed tortillas. Roll each into a burrito. Garnish with low-fat, low-sodium salsa.
CALORIES: 198, FAT: 4g, PROTEIN: 19g, CARBS: 20g, FIBER: 2.5g, SUGARS: 3.5g, SODIUM 466mg

More Than A Tuna Salad
2x3 oz water-packed albacore tuna
1 medium English cucumber, diced
½ cup sprouts-use alfalfa, broccoli or any combination of your favorite sprouts
½ cup fresh radishes , trimmed and sliced
2 small, firm zucchinis, chopped
Dressing
¼ cup pumpkin, olive or avocado oil or oil of your choice (try hazelnut or walnut oil)
Juice of one fresh lemon or lime

1. In medium mixing bowl combine all salad ingredients.
2. Pour dressing over ingredients and season with sea salt and pepper. Serve immediately of cover and chill.
CALORIES: 276g, PROTEIN: 17g, CARBS: 11g, FIBER: 3g, SUGARS: 5g, FAT: 19g, SODIUM: 234mg

High-Fiber Bean Dip
1x15 oz red kidney beans
1 ½ tsp extra virgin olive oil
1 tsp chili powder
1 tsp dried oregano
½ small onion, minced fine
1 clove garlic, minced
Pinch sea salt and fresh black pepper to taste

1. Blend the red kidney beans and olive oil until the mixture resembles a paste. Add remaining ingredients and mix well. Transfer to a bowl and cover with plastic wrap. Refrigerate.
2. Enjoy this bean dip with bread, veggies, in wraps, or just about anywhere else. I like to put it on grilled chicken for a change of flavor.
CALORIES: 15, PROTEIN: 0.7g, CARBS: 2g, FIBER: 0.7g, SUGARS: 0.3g, FAT: 0.19g, SODIUM: 25mg

Spaghetti with Pesto Sauce
1lb noodles (buckwheat or rice noodles)
3 quarts water
1 tsp sea salt
3 cups fresh basil leaves
½ cup almonds, coarsely chopped
¾ cup parsley
2 cloves garlic, passed through a garlic press
¼ cup extra virgin olive oil
Sea salt

1. Bring water to a rolling boil. Add sea salt. Cook noodles at dente. Rinse under cold water to prevent clumping when cooking is complete. Place cooked noodles in large sauté pan or saucepan. Set aside.
2. Prepare pesto sauce by placing all ingredients in a food processor. Pulse until ingredients resemble a smooth paste. Scrape pesto out of food processor bowl and pour over cooked noodles. Over medium heat, toss noodles and pesto sauce until heated through. Serve hot.
CALORIES: 421, PROTEIN: 8g, CARBS: 59g, FIBER: 3g, SUGARS: 2g, FAT: 14g, SODIUM 282mg

healthy meals

2008-03-03T11:44:00.000-08:00

Check out BootyCampSB blog post to find healthy easy yummy recipes.
Click Here to read....

BBQ Chicken Breast Sandwich

2008-02-26T09:44:00.000-08:00

1 small (1/4 pound) boneless, skinless chicken breast, trimmed of visible fat
1 tbsp barbecue sauce (7g carbs or less per 2 tbsp)
1 whole-grain or whole-wheat hamburger bun
1 large leaf green leaf lettuce
2 thin slices tomato
1 thin slices red onion
2 tsp low-fat mayonnaise

Place the chicken breast on a cutting board. Cover with a sheet of waxed paper. With the smooth head of a meat mallet, pound the chicken from the center out, until it is a uniform ½” thickness. Transfer to a medium shallow bowl. Add the sauce. Turn the chicken to coat all sides. Cover the bowl with plastic wrap. Refrigerate for at least 10 minutes to marinate.

Preheat grill to high heat. Place the chicken on the grill. Turn the heat to low. (if it is not possible to reduce heat, sear the chicken quickly on both sides and then move away from direct heat.) Cook for 3 to 5 minutes per side, or until it is no longer pink inside and the juices run clear. About 1 minute before the breast is done, place the bun halves, cut sides down, on the grill to toast.

Place the bottom half of the bun, toasted side up, on a serving plate. Top with the chicken breast, lettuce, tomato, and onion. Spread the mayonnaise over the inside of the top half of the bun. Flip on sandwich. Serve immediately.

283 calories, 31g protein, 27g carbohydrates, 5g fat, 66mg cholesterol, 2g fiber, 499 sodium

Melissa Olson trains with Stacey Cooper

2008-02-26T08:54:00.000-08:00

okay. I'm just going to sit down and do this. I've been putting off writing
this blog for awhile now. What do I say? And who really cares?

I am newly 31. I thought everything would change when I turned 30 but nothing really did. The only real change I've experienced is weight gain, but that started when I turned 28. I'm not exactly sure what happened, but I am 57 pounds heavier now. Actually I have been working out with Stacey Cooper for about a month now and I've lost 6 pounds. I am now 51 pounds heavier than I should be(and about 80 pounds heavier than I want to be). That seems like a lot of weight to take off so I try not to think about it. I take it one day at a time...did I eat a good breakfast? lunch? dinner? snacks? Did I work out? If I can say yes to most of those things I'm having a good day.

I can blame my weight gain on a lot of things(boyfriend of 4 years is an excellent chef, I quit smoking, I didn't eat breakfast, I stayed up late and snacked, my biggest meal was dinner which I ate right before bed, and on and on), but blaming things doesn't help take the weight off. All I know is that I was always athletic and in good shape. One day I woke up and I wasn't thin anymore. I know it happened over time, but those few pounds you don't really notice until all of a sudden you are looking at yourself in the mirror going 'where did this body come from?'.

It is time for me to 'stop the insanity' as Susan Powter says. My motivation? Me. I really need to do this for me. I want to be healthy again - not necessarily skinny. I'm trying to eliminate the word skinny from my vocabulary - which is hard to do. Especially when I go to Starbucks and see the 'skinny latte' on their menu. Of course I order it because drinking a skinny latte means I will be skinny - riiiight!

Actually there is another reason I'm working out with Stacey(my awe-some personal trainer) and learning healthy eating habits from Amy Chalker(a fantastic nutritionist). I have a 9 year old daughter. My daughter, Meridian, has already learned who is considered fat, what makes you fat, and why it is bad to be fat. Keep in mind my daughter is getting this crazy information from kids at school. It is very scary what these kids 6 years old to 12 years old think about what 'fat' is. Thankfully, Meridian and I have a good relationship and she tells me what she hears at school. I can tell Meridian all the right stuff, but she needs to see me taking my own advice. 'Do as I say not as I do' will not work in this situation. I want to learn healthy eating so I can pass that along to Meridian. I want to learn how to work out properly so I can pass that on to Meridian. And hopefully Meridian will be passing on this good information to the kids at school.

So here begins my weight loss, get healthy journey. Stay tuned...

Snack Break

2008-02-18T09:33:00.000-08:00

Smothered Cream Cheese Spread
1 tub (8 ounces) fat-free cream cheese
1/3 cup 100% fruit spread, any flavor

With a butter knife, scrape around the inside wall of the tub to loosen the cream cheese. Flip the tub onto a dessert plate to unmold the cream cheese. If it doesn’t fall out, use a spoon to scoop it out, trying to keep it was intact as possible. If any cheese sticks to the tub, evenly spread it over the mound and smooth it with a knife. Spoon the fruit spread over the cheese.

52 calories, 4g protein, 8g carbohydrates, 0gfat, 4mg cholesterol, 0g fiber, 172mg sodium

Finding time for family & fitness

2008-02-12T08:56:00.000-08:00

You rarely ask yourself during your days as a busy mom. “How do I reach my health and fitness goals?” You’re just trying to make sure you remember to pick up the kids, handle dinner, clean the house, and get to bed sometime before midnight. We’ve headed into the time of year where we are getting back into the daily grind. The kids are back in school, the days seem to get shorter and you feel like you have less and less time and energy to do the things you need to do, let alone the things you want to do. Yet there are moms who somehow manage to fit exercise into their busy schedules. Well, so can you.
You may think you don’t have any time to exercise but the reality is that there are opportunities e v e r y where…if you pay attention. All it takes is a little planning, some inspiration, and motivation to take that first step. That first step towards reaching your optimal health and fitness level can in turn help you have healthier relationships with your family and friends, possibly become more effective at your job, and be an even greater role model for your children. Being a happy, healthy, energetic role model for your children is one of the most important things you can do for them. You “do” for them all day so let’s “do” one more thing for them and create some time in your crazy day to exercise and give them that healthy mom.
First there’s the main culprit…time itself. So the question is how do we find more time in your day to you can make fitness a priority? By shaving a few extra minutes here and there off your busy schedule we can turn them into a possible extra half hour to one hour for you to work out! So let’s make your day a little less complicated. These extra minutes that you make throughout the day can add up to give you an extra half hour or hour for some good cardio or several quick mini workouts. Don’t get stuck in the idea that it’s an hour or nothing. Two or three segments of ten or fifteen minutes can still get the job done. It adds up!
One last point on time management is making your time count. Think about consulting a trainer. You’ve gone through a lot to make this hour happen so make it worth it. Get the results you want. Not only do you get to your goal faster, but you also have someone there making sure you WORK your butt off. Would your kids still go to school if you didn’t make them go and their teachers kept them there? Yeah right. You and I both know those smiling faces we get after school usually come from a new accomplishment, a new lesion, or a teacher pushing them further than they thought they could go. Your kids need their teachers and tutors. You might need your trainer to help you push your limits.
So now that you have created some extra time, what do you do with the kids? If you can’t exercise while the kids are at school, day care, or with a spouse, there are some other options. Ask another parent if you can trade off babysitting so each of you can get in a workout. There are also a lot of child-friendly gyms in the area. You can see if any of the child-care time blocks work for you and your schedule. There are also some boot camps and even baby boot camps out there where you can bring your children with you (search online or ask a friend for more options). The easiest way to avoid the child-car issue is to fit it in by working out at home or even with your children.
Another issue is that creating “alone” time isn’t always possible when you have kids. So you are extending all this effort to making fitness a priority that fits in your schedule, but how do you find a way it fits into your KID’S schedule too. With a little planning you can find ways to incorporate workouts into the time you spend with your children, regardless of age. Here are some tips and strategies based on the age of your children:

Infant/Pre-School
• Fit in some home exercise while they nap. Exercise videos or small home equipment are both good options.
• Grab the stroller and go for a walk or buy a jogging stroller with more flexibility to go at a faster pace.
• For younger children, you can use a back carrier to carry them while walking. You will actually burn more calories with the added weight that will make it more challenging.
• Use a infant carrier or a bike trailer and for a bike ride with your child.
• Many gym and fitness/ recreation centers offer classes and programs for a new mothers AND their babies or infants. Check it out!

Grade School
• Spend an afternoon at the park where there’s a playground. Join the fun. Push your kids on the swing and perform squats in between pushes. Try a few pull-ups on the monkey bars or low bars. Push-ups, lunges, bench step-ups, and tricep dips are also great exercises you can do outdoors while your kids are playing.
• Play catch with a ball, start a game of tag, hopscotch, or even kickball. Jump some rope. Keep them active and you’ll be active.
• Involve your kids while you strength train. Let them count your reps out loud for you to check your rest time between sets. Some of my client’s children actually love this! They get really into helping out and even performing some of the exercises they can do themselves, such as push-ups and some of the other core exercises.
• When the kids are out riding their tricycles, bicycles, or skates, run behind! Or even chase them as they are learning, you will definitely break a sweat.
• Some workout videos are actually geared towards children. While your child is doing the exercises, modify some of them to work for you!

Teenagers
• Purchase a family gym membership and workout together weekly.
• Consider joining a community volleyball or softball team that encourages all ages.
• Register for a charity walk or run and spend time training for it together.
• Play tennis or basketball together.
• Run the track during their sports practices.

For the working mom, you also have to squeeze in exercise whenever you possible can. Sometimes this means throughout your workday, which may be your only “break” from the kids, some suggestions:
• Stairs. Do it. Always!
• Sit on an exercise ball instead of a chair. You will strengthen your abs and back and burn calories while not even trying.
• Use the restroom that’s furthest away from you or on another floor.
• Leave something important in your car so you have to run out to get it.
• Get a headset for your phone so you can walk around or do light exercise while making important business calls. You can do upper body exercises with resistance bands or light weights while people are on the speaker phone also.
• Work with local personal trainers that can come to your work and give seminars. If you have a corporate gym, many will come out and work with you in groups. Hire one to come out on you lunch break to meet with you or you and your co-workers. Your company sometimes will even foot the bill!
• Walk to lunch when you can.
Short periods of exercise throughout the day will help you burn more calories and reduce stress so you can smile at your boss as they pile more work on you and hopefully still be smiling on your way to pick up your kids.

For the stay at home mom…every errand counts. Make it happen with these tips:
• Stairs. If they are in the house use them. A lot.
• Walk when you can. Park further away when you can. Look for the longest route, not the shortest.
• When loading groceries unload one bag at a time.
• Start hobbies that make you move.
• Look at chores as exercise. Do the most active once back to back for a full cleaning workout!
• Walk the dog. Get outside!
• While watching TV, do push ups, squats or crunches during commercials. Even two-minute intervals count.

Tips For Time Management

1. Prepare for your morning routine the evening before. Select clothes, have lunches made or least started, possible quickie breakfast determined with the table set, your own gym bag packed and there you go! Easily an extra 15 minutes to a half an hour in your day.
2. Use a large calendar to keep track of schedules and events to help keep confusion at bay. Mix-ups and forgetfulness of your kids’ schedules can set you back and derail your workout! By keeping track you can help eliminate some missed workouts that were due to bad planning or time spent correcting the mistake. Also, keep your own calendar or journal to schedule your workouts for the week or month in advance to make sure they can coincide with your kid’s schedules. Treat it like a every other appointment. You wouldn’t miss y our kid’s softball game so you shouldn’t miss your workouts.
3. Have a designated spot for backpacks, schoolwork, and sports bags. Sounds small but how much time do you usually spend cleaning up after the kids? Hmmm? Less clean up time equals more workout time.
4. Make sure the kids are in bed on time. I know, I know…easier said than done. But it could give you extra time for a possible nighttime home workout or (it’s stretch but stay with me) you get to sleep early so you are rested for an early morning workout before the kids get up.
5. Make sure you are not overextending your kid’s schedules and in turn yours. You want your kids to have well rounded and diversified educational and physical experiences, but they can experience burnout and stress just like us. Help them stick to the educational activities they really NEED and physical activities that really LOVE, which can make for a less hectic and harried routine for you and in turn the whole family.

Lifestyle Transformation Challenger...Li-At Ruttenberg

2008-02-11T10:17:00.000-08:00

As some of you know I am involved in the Conditioning Specialists Lifestlye Transformation contest at our own private training facility downtown. We chose 3 contestants to recieve free training 5 days a week for 3 months to compete against eachother until April 4th to see who truly undergoes the ultimate "transformation". My contestant is Li-At Ruttenberg who had been attending bootycamp classes and heard about the contest. I am so thrilled to be going on this journey with her and would like all of you to join me congratulating and cheer her on! she will be training with me 4x per week in the studio and will be attending 1-2 bootycamp classes as well. To see the blogs of the contestants each week go to Conditiong Specialists website. Li-At has also agreed to write for us from time to time on her experience at BootycampSB classes.

Oh my God, oh my God, oh my God... I can't believe I've been chosen for the Lifestyle Transformation Challenge! I'm still in shock! I heard about this fantastic opportunity at one of Stacey's BootyCampSB sessions. I wanted to enter because I need to stop starving myself and learn how to eat, and because I still have an unhealthy amount of fat on my body (although, thanks to the Oct-Dec '07 session of Booty Camp, it's 4.5% less than it was!!!). I never thought I'd actually be chosen for the Challenge! Woo-freakin'-hoo!

So... now that I've been chosen... now comes the hard part: The sweat, the food choices, the butt-kicking workouts. As Stacey said, she OWNS me for the next three months! I'm so very nervous. But I also trust that she will whip me into proper shape. I've so enjoyed working out with Stacey in Booty Camp. She makes the workouts simultaneously fun and challenging. But, beyond that, she's able to convey that she knows her stuff and that she really cares. I'm so very fortunate to have this opportunity, and doubly so for having Stacey as my guide through this journey.
Here I go...

How to Choose a Trainer

2008-02-08T08:26:00.000-08:00

Ok, so the time came and went to start your New Years Resolution. goals have been set, but you have yet to start them. Hopefully now that you'll have this valuable information you can take the first steps on starting your path to reach your fitness goals.

For many of us getting on a structured fitness program is one of the goals at the top of that list. Now, do you attempt this goal on your won or do you take that extra step and enlist the help of a personal trainer? Exercise is a science that requires extensive knowledge and skill. Be seeking the assistance of a qualified fitness professional, you can benefit from the knowledge and experience that he/she required, ultimately expediting your ability to achieve results. A personal trainer can get more out of you than you ever could if left to your own devices, and people are realizing without their proper guidance and support it is very difficult to initiate an exercise program. Hiring a personal trainer is beginning to t no longer be viewed as a luxury but as a necessity. Finding a trainer can be a daunting task. How do you go about finding a trainer that is suited to you and your goals? How do you separate the mediocre from the best possible trainer to invest your time, money, and efforts in? There are quite a few criteria for you to take into account in order for you to make an educated decision.
Before we get into the actual criteria, let’s talk about the first step, which is where to look. The first places you want to look are in your local gyms, health centers, or personal training studios. Observe sessions in progress when they are out on the floor. Do you like their training style? Do they have a good work ethic? Are the motivating their client and is t here interaction? Approach their clients at a time not training and see what results they have had or progress they are making. You can also ask those at the front desk who the popular trainer’s are…generally the higher the demand can mean their clients are receiving results. Another thing you should do is to ask friends or co-workers for any word of mouth recommendations. There can be a lot of independent trainers not working in a gym setting that you might want to meet with as well. When you see a trainer you like or get a referral/recommendation from someone, set up initial consultation. During this consult they will go over your goals with you, but this is also your time to interview them. These are the things you should take into account.
1. The Credentials and Qualifications of the Trainer
The training industry is unregulated, so just about anyone cal calls themselves a personal trainer. Your first question should be if they are certified through a nationally recognized certification organization. Many gyms employ “trainers” who are not certified. Please Ask! These certifications ensure that the trainer has demonstrated basic knowledge of anatomy and kinesiology, exercise science and programming, instructional methods and nutrition. This is your assurance that you are working with a trainer who has the knowledge to provide you with a safe effective workout. The trainer should also be CPR certified and know the proper procedures to follow in emergency situations.
As for the other qualifications beyond your basic certification you can also look for a trainer that specializes in your area of need. This depends on your goals. Biomechanics Specialists and corrective Exercise Specialists are also emerging as elite level trainers with advanced assessment and programming skills that enable them to correct postural and muscular imbalances along with their training. Due to this depth approach that is yielding great results, everyone from the general fitness enthusiast to athletes are now seeking out these highly trained professionals. Performance Enhancement Specialists and Strength and Conditioning Specialists are also skilled in analyzing the requirements of sporting activities and programming their athletes accordingly. These trainers are able to provide full support for those seeking the best gains in fitness and their sports performance.
Now when looking at a trainer that just has your basic certification, this implies that the trainer has a base knowledge of exercise and nutrition. This does not take into account whether they can communicate and apply this knowledge effectively when training. Certification is valuable as in INITIAL screening tool, but it can also count for little until they’ve gained industry experience.
2. Experience and Continuing Education
Someone with the best degrees or certifications is not going to do you much good if he or she has never had the hands on experience that is needed to be well versed in the skills of communication and verbal instruction that are key to the program. Find someone who has experience working with a diverse clientele, working with a wide range of clients ensures a high level of experience. Have they worked with people that have reached the level you strive to achieve?
You should also ask if they keep up to date on health and fitness research and new developments in the field. This will show you their level of commitment to their career and furthering their knowledge as a trainer. This will usually mean a higher commitment to you. Do they attend seminars, workshops, or conferences? Do they read or write for research journals or fitness magazines/ this is an ever-changing profession. In order to give you the best results they must stay abreast to all the new advances.
3. Personality
Why did they become a personal trainer? Their answer to this question can sometimes too you everything you need to know along with whether or not they have the ability to help you reach your goal. A great trainer is committed to guiding you to a better self; they are passionate about their work as a professional in their field and have the ability to take pride in their clients’ results and ultimately their success. Is this trainer motivating? Do you feel comfortable enough to ask them any and all questions? Are they asking you questions about you, y our goals, and your lifestyle? Rapport can count for a lot. You will be spending a lot of time with this person. You don’t have to love them, but you should like them.
4. Communication and Ability to Teach the Exercises
It is the trainers’ job to communicate to you their philosophy and their training style. Make sure it fits in with what you want. A good trainer should give positive reinforcement and constructive criticism. They should know when to be forceful and when to be compassionate, when to push and when to pull back. Some people want that hard driving, militaristic style, while others need a more gentle coaxing approach for maximum results. The trainer needs to be able to make good choices on what ultimately is going to motivate you. A good trainer can usually tell this right away. Not all clients require the same teaching approach, and it’s our job to hopefully mold to fit your needs.
As far as teaching the exercise, first the trainer must know good form. For any of you that think I could have omitted this one as a given…go walk around your local gym and check out some of the trainers. Enough said. Second the trainer should communicate the exercise clearly and effectively. I like to give a conceptual understanding of why and how the exercise works rather than just telling them to do something. Understanding the movement is crucial. Last the trainer should know how to correct poor technique and reinforce good technique. I explain what they did well along with demonstrating what need correction.
5. Professionalism
Your first sign will be that they actually are willing to offer this initial consultation, which should last 30-60 minutes, on a complimentary basis. (Most gyms will offer this also in some form)This usually explores your goals and needs along with the necessary paperwork. If the trainer is independent be sure to ask if they have liability insurance. You should be filling out some kind of health history questionnaire and go over any health conditions or problems that may require a physicians’ approval. Whether they are in a gym or independent, all policies including billing procedures, cancellations, assumption of risk, and all other contractual obligations should be clearly outlined if you do take this further and enter into a training agreement. The trainer should know how to perform all strength and flexibility assessments along with body fat testing. A professional trainer should ask to perform some tests to provide baseline information about your levels of flexibility, muscular strength and endurance, as well as cardiovascular endurance. This initial interview and testing should govern the type of exercise and level of intensity they use. Be wary of a trainer that does not test your skill level before prescribing exercise.
Don’t be afraid to ask about client references. A good trainer has satisfied customers that have achieved results and won’t have a problem with putting you in contact with them. And while this is not standard, if a trainer is an independent contractor, and they are confident in their ability, they will usually agree to a complimentary first session if you ask. Don’t be afraid to tell them you would like to see if they are a good fit. You are investing your money in them you should see how they train.
6. Fees
Ask how much their services are and what types of payment options are available. Sometimes the pricing can also go down if you buy sessions as a package, feel free to ask if trainer is willing to do this or if the gym employs that policy. These packages are usually the best way to go, as it takes time to see results; you need to give your trainer a few weeks to judge their ability. You can ask what the going rate is in your area is, yet there are many things that will dictate fee structure including location, competition, knowledge/education of the trainer and their demand, and any special needs you might have. Put a budget together and see what you can afford each month, the good trainer can be costly. Though the cost of a quality trainer can be a small price to pay to reach your goals.
So as I said in the beginning when looking for a trainer, interview and think for yourself. This is your body, your time, your money. This is one of a those situations where you are hiring someone who is supposed to know more than you do. When you find them your job is to let them lead. You must be able to follow direction and build discipline. Their job is to motivate you, lead you, instruct you and guide you to making the right decisions. With the right trainer you will no doubt be working harder, more often and smarter than you ever have before, and that’s where the results will come from. But yes it is you who has to eat right, exercise, and stay on track.
GOOD LUCK!

Has lower body training become as foreign to you as those low rise jeans in your closet?...

2008-02-07T09:49:00.000-08:00

Alright ladies…we all want them… gravity defying glutes and toned shapely thighs. So how come no matter how much time we spend on the elliptical, or how many squats we do, nothing seems to budge? Well, there are a few reasons so let’s see if we can get you on the right track. I’ll go over some of the common problems or misconceptions, which could be keeping you from attaining that goal.

#1. You don’t want to “ bulk” up the lower body by lifting weights.
Most women still have that innate fear that weights give you unsightly muscle mass. The truth is that it’s extremely difficult for women to develop large muscles. The main reason is lack of testosterone. On average, women produce one-tenth the amount of testosterone as males. It’s virtually impossible for us to add a significant amount of muscular bulk to our frames. Now, that being said, if a woman does not train smart in a manner consistent with her goals, she can create larger muscles than desired. Working with a knowledgeable trainer who is familiar with your goals can eliminate this problem.
#2. You think your cardio is enough to melt that excess fat away. Lifting weights boosts your metabolism. Plain and simple. The more lean muscle mass you have the more calories your body is able to burn on a daily basis. Even at rest. A pound of muscle burns 35 calories per day at rest….a pound of fat…3! So by replacing some of that fat by adding muscle we could burn more per day by doing absolutely nothing? Yes. This is why it becomes so much easier to maintain your physique once you acquire enough lean muscle to turn your body into a furnace…a virtual fat burning machine. More muscle = more calories burned = weight loss.
#3. You don’t lift heavy enough.
Only by stressing your muscles beyond their physical capacity will they be compelled to produce an adaptive response and exact a change in your physique. The last few repetitions in a set should be a struggle to complete. Work them to where your muscles refuse to lift/move the weight again in a correct safe fashion. You must evoke an overload response in order to induce muscular hypertrophy (growth). With no overload there is no muscle. Unless the load is sufficient enough to create muscle fatigue, that muscle will not change, and will not create those lean defined legs and firm butt you desire.
#4. You don’t have variety in your training.
You must vary your movements consistently to ensure the stimulation of all the available muscle fibers in the targeted region. Given the complexity of the muscle groups of the lower body, it is clear to see that for the best results a multi-angled approach is warranted. Variety is what continues to shock the muscle so that it never fully adapts to the stress you keep demanding. So take that squat and change it up, do a plie squat, a one legged squat. Take that lunge and move it around, add side lunges, reverse lunges, or scissor jump lunges. Learn and use a wide range of exercises. My clients didn’t know so many lunges existed, but let me tell you they could not be happier with the results.
#5. Your form is lacking.
The need for muscles to be stimulated correctly is quite important. Learn how to effectively contract the muscle or muscle groups and perform your reps in a smooth controlled fashion, taking special care to resist the negative portion of each rep. You could easily be performing set after set of glute lifts or squats without ever really stimulating the area you are intending to work. It’s quality, not quantity, that gets you results. Bad form is often the problem. With guidance from a trainer and consistent practice you’ll notice a big difference in your workouts and eventually that lovely derriere of yours.
#6. Sets, reps, rest time….huh?
Choose a set and rep range that is consistent with your goals. There are many different set principles you should be employing to tax your muscles in the correct way. I suggest enlisting a trainer to help you out in this area. If you’re looking to maximize muscle, train with a sufficient load in a rep range of 6-10. If you want to improve muscle tone and endurance 15-20 reps is more appropriate. As your goals change and as your body starts to adapt so will the need to change your sets and reps. Rest time also should not be overlooked. During intense exercise you are breaking down muscle tissue not building it up. It is during the recuperative phase that your body synthesizes protein to repair and develop those muscles causing growth. Do not over-train and make sure to take adequate rest between training days. As for rest between sets if weight loss is also a goal I suggest minimal rest. Keep your heart rate up there, possibly even integrating some cardio bouts in between sets in a circuit training fashion. For strictly muscular development I suggest 30 to 60 seconds between sets depending on load.
#7. You don’t do any cardio or you always do the same kind.
If you don’t do any at all it’s going to be impossible for you to lose those inches on your hips and thighs. The strength training exercises are what shape and define those muscles while the cardio is what burns that fat creating that sleek lean look you’re after. Cardio facilitates the loss of body fat. You will not see the hard earned fruits of your labor if layers of fat are obscuring your lower body. Start walking on a treadmill preferably on an incline. You will burn calories while also overloading your thigh and butt muscles. If you stick to one type of cardio..SWITCH IT UP. Again, variety is everything. Remember when you started doing the elliptical three weeks ago and you couldn’t walk the first week. Doesn’t feel like that anymore does it? Your body got used to it. It needs something different. Addicted to your machine of choice? Add intervals. Kick it up a notch for three minutes then bring it back down and repeat this. Changing your activity will put more demand on your muscles and recruit more muscle fibers. More work= more caloric burn= less body fat.
#8. Your eating habits are less than desirable.
You can exercise to your heart’s content but it matters all too much what you’re eating when you leave the gym. We as females tend to not get enough protein. Remember that part about protein synthesis …no protein…no muscle. Also you need to maintain healthy eating habits; make sure you are eating six meals a day, and eating every three hours to keep that metabolism going. This is difficult but imperative. As with the cardio factor, no one will check out those sexy shapely legs and butt you’ve created if they are hidden under that whole cheesecake you polished off last night.
Ok, so there are the main issues. But its also important to understand that every body type is different. Each body responds differently to exercise, and it’s recommended that you seek professional advice to create a program that best suits your body type, goals, lifestyle, and overall fitness level. You need to experiment and find out what works for you.
-Stacey Cooper