Posts Tagged ‘workout’

10 Reasons Why Female Focus Benefits Women’s Health

Cooper Fitness Center

Since 2006, hundreds of women each year have participated in more than 3,000 Female Focus classes, a science-based small group training program designed to help women exercise to gain strength as they manage diseases such as osteoporosis, arthritis, fibromyalgia, heart disease, diabetes and cancer.

The women who have participated in Female Focus throughout the past 10 years listed the top 10 reasons why the program has benefitted both their physical and mental health:

  1. A sense of accountability to health and fitness and provides motivation to work harder both in and outside of class
  2. Camaraderie and support of women going through similar challenges and life experiences
  3. Personal attention from Colette Cole, the director of the program, and other trainers – staff expertise and experience is unmatched
  4. Improved overall strength, posture, balance, mobility, endurance, functional movement and daily activity movement
  5. Weight loss and maintenance
  6. Enjoyment from a variety of fun workouts
  7. Reduction of injury risk and attention to detail regarding training for specific injuries
  8. Sessions are personalized for both exercise and nutrition
  9. Focus on specific women’s health issues, including improvement of bone density
  10. Stress reduction

The program is based on materials and research from Women’s Health and Fitness Guide written by Michele Kettles, MD, MSPH, Chief Medical Officer of Cooper Clinic, and Colette Cole, MS, Cooper Fitness Center Female Focus Director and Professional Fitness Trainer. Under Colette’s guidance, participants learn how to overcome physical and mental challenges that are often a side effect of health issues.

In addition to learning and growing stronger physically, many of the women are drawn to the program because of the bonds they form with each other. Many are going through similar life changes, such as kids going off to college or becoming caretakers of aging parents. They also face similar challenges and are working toward similar goals – to be healthier and happier.

Dr. Jill Ombrello has participated in Female Focus for the past three years. She joined the program because she wanted the accountability of a scheduled and customized workout. However, she had no idea how many additional benefits she would receive as a result.

“Not only did I gain accountability, but I also joined a community of women looking to improve their health in the same ways as me. We are not equally strong or flexible, but Collette creates a different, unique and interesting workout for us every time we attend. In a society where many women are often competing with one another, Colette has created a unique environment where we all feel supported and pushed to achieve greatness.”

For more information about the Female Focus program, visit

25 Things You Didn’t Know about Coach Coleman Crawford

Cooper Fitness Center Basketball Pro Coleman Crawford has more than 40 years of coaching experience on top of an impressive playing career. He graduated from the University of North Alabama, where he still holds the career scoring and rebounding averages records. From coaching youth/teen clinics to collegiate teams to NBA Development League and international teams, Coleman is passionate about developing players at all levels. He is especially dedicated to helping youth realize their athletic potential through the sport of basketball.

Winter Basketball Camp_7762

Though Coleman’s resume is impressive, there are many things not listed on his bio that contribute to the great person and coach he is. Read on for 25 facts you didn’t know about Coleman:

  1. The celebrity Coleman would most like to meet is Denzel Washington.
  2. Coleman’s favorite color is black.
  3. Coleman’s two children live in Tallahassee, Fla.
  4. He’s got the facts…Coleman’s favorite subject in school was history.
  5. Zucchini does not make the list of Coleman’s favorite foods. He can’t stand it!
  6. The worst injury Coleman ever had as a player was a double quad tear, which required surgery to repair.
  7. The best gift Coleman ever received was his two sons.
  8. Coleman’s favorite band is The Temptations.
  9. It’s a bird…it’s a plane…it’s superhero Coleman! If he had one superpower, it would be the ability to spread the power of education.
  10. Coleman is most proud of being married to his wife for 34 years.
  11. Ho Ho Ho! Coleman’s favorite holiday is Christmas.
  12. As a teenager, Coleman was a window washer at a shoe store. This gig turned into an even better one when he was asked to be a salesman at the shoe store!
  13. Coleman has lived in other countries, but his favorite place he’s lived is the United States.
  14. If you need someone to help you face your fears, Coleman is the guy! He says he is not afraid of anything.
  15. The thing he misses most about where he grew up is his brothers and sisters.
  16. Coleman’s favorite tasty treat is coconut cake.
  17. The nicest celebrity Coleman has ever met was Michael Jordan.
  18. The most memorable and exciting sporting event Coleman has ever been to was the NCAA Final Four.
  19. If his players learn only one thing from him, Coleman hopes they learn to persevere.
  20. The best thing Coleman cooks is breakfast food.
  21. When he was younger, Coleman wanted to be a lawyer.
  22. Coleman thinks the funniest hairstyle he ever had was a puffy afro.
  23. A fan of sun and surf, Coleman’s favorite family vacation was to the Caribbean.
  24. Some of the most nerve-wracking games Coleman was a part of as a coach or player included a number of Atlantic Coast Conference games.
  25. If he could train under another Cooper Fitness Center sports pro, Coleman would choose boxing with Derrick James.

For more information about Coleman and the basketball programs he offers at Cooper Fitness Center, visit

KO a Heart Healthy Workout for Valentine’s Day

February 12, 2016 Leave a comment

Valentine’s Day is right around the corner, and what better way to spend quality time with your significant other than through an amazing workout. Hitting the gym as a couple is an important part of many relationships – just ask Cooper Fitness Center Boxing Pro Derrick James.

Derrick has Derrick and Tish Boxing Ring35 years of boxing experience and more than 10 years of coaching experience, and he even recorded the fastest KO in American International Boxing history. However, one of the few times Derrick was truly knocked off his feet happened right here at Cooper Fitness Center. Derrick met his wife, Tish, when she worked in the Cooper Fitness Center Business Office, and they have now been married for 10 years. Though dedicated to his boxing routine, Derrick also enjoys quality exercise time with Tish when they walk or jog with their kids.


When it comes to breaking a sweat through a tandem workout, Derrick says boxing can be an excellent form of exercise for couples to “knock out” together. Boxing can help both people de-stress, and it can also be a great opportunity for a couple to bond and face the challenge of a new workout. Because many people are so busy with work, kids and other activities, exercising together can give couples extra quality time to reconnect, challenge each other and have a great time while doing so. It’s all about getting better and learning at the same pace as each other, and having a built-in accountability partner can help you both stay on track!

Derrick’s go-to moves for getting his heart pumping through boxing inDerrick and Tish Date Nightclude working combinations on the heavy bag and jumping rope. Boxing can help maintain and improve mobility, and the athletic training works various muscles and makes it an incredible full-body workout. Cardiovascular exercise, including boxing, can decrease your low-density lipoprotein (LDL cholesterol) and blood pressure, improve mood, and reduce your risk of heart disease, stroke and type 2 diabetes.

Let your heart overflow with love this Valentine’s Day while still getting it into fighting shape. For more information about boxing sessions with Derrick at Cooper Fitness Center, visit


2015 Cooper Fitness Center Member Awards

January 4, 2016 1 comment

Each year, Cooper Fitness Center recognizes members who exemplify the Get Cooperized model and represent Cooper Fitness Center in the best ways possible. This year, we had an incredible pool of nominees as Cooper ambassadors, which made it challenging to select just a few. Congratulations to all of the recipients!

Male of the Year: Don WinspearDon Winspear CFC

Don Winspear is a brave and tenacious role model. After being diagnosed with an autoimmune disorder known as TM (transverse myelitis) in December 2012, Don quickly lost sensation of both his legs and became paralyzed. With his doctor, Dr. Benjamin Greenberg, Don has become an advocate for The CONQUER Project, a collaborative effort working to solve issues for autoimmune patients. He has also worked with his Cooper Fitness Center Professional Fitness Trainer, Louie Herrera, to incorporate recuperation methods for daily function. “Don works out with me on a very consistent basis, and during our training sessions we discuss ways to improve his nutrition and recuperation methods for daily function,” says Louie.

Others within Cooper Fitness Center take note of his determination and dedication as well. “It is truly inspirational to see Don turn a potential adversity into opportunity,” says Lisa Hanley, Cooper Fitness Center Professional Fitness Trainer. “It is a pleasure to work alongside of him.” Don embodies living a Cooperized life as he doesn’t let any obstacles stand in his way. Nominated by many trainers and Cooper Fitness Center members, he is the ideal Cooper Fitness Center Male of the Year.

Female of the Year: Cindy Haas Cindy Haas CFC

Cindy Haas leads her life by example, demonstrating healthy eating habits and a very active lifestyle. She engages with all Cooper Fitness Center members and is especially encouraging and welcoming to new members. Cindy can be found six days a week at Cooper Fitness Center, participating in core classes along with her daily workout and always inviting new members to join her. She is happy, fun and always joking around. You’ll probably catch her around the holidays dressed to impress with a holiday outfit or accessory! She is encouraging and genuinely represents the Cooper Fitness Center Female of the Year.

Youth of the Year: Amanda Esker Amanda Esker CFC

Amanda Esker is a proponent of living a Cooperized life, even at the young age of 12! Amanda has participated in the IGNITE! program since 2011, only missing one session in four years. Her twice-a-week training routine enhances her softball and volleyball performance. According to Shannon Edwards, Cooper Fitness Center Professional Fitness Trainer and director of IGNITE!, Amanda always pushes and challenges herself, and is fiercely committed to her training. She encourages her classmates and is always the first to welcome a new participant. Amanda has conquered all 13 levels of IGNITE!, making her an accomplished and inspiring young athlete.

Most Improved of the Year: Josh Feferman Josh Feferman CFC

Josh Feferman is a walking example of how discipline and commitment to a healthy lifestyle pay off. In the past two years, we’ve seen Josh stick with exercise through many life challenges. He has transformed – grown stronger, made his heart healthier and is now able to recover during physical activity much faster than before. His diet is night and day from what he used to eat, resulting in a loss of more than 20 pounds! Josh embodies determination to live a healthy life and is an ideal choice for Most Improved of the Year.

Classic of the Year: Sudsy Adams Sudsy Adams CFC

Sudsy Adams embraces many roles within Cooper Fitness Center’s Classics program for mature members. She leads by example through her daily workouts, including Classics Pilates and water aerobics. She can also often be found walking the track or swimming during the summer months. According to Jill Samaniego, a Cooper Fitness Center Group Exercise Instructor, Sudsy “is the glue that keeps our early morning seniors together.” Sudsy knows everyone’s birthday and organizes cards and cakes for each one. If a participant is sick, she facilitates the signing of cards and delivering of goodies for “cheering up” purposes. She is also the first one to invite a new member or class participant to join the Classics’ morning coffee group, and even helps them set up their equipment on their first few class days.

Her fellow members say Sudsy is a loving wife, mother and grandmother, and has a heart for service. She volunteers at Medical City Hospital and is active in Highland Park United Methodist Church. “She is an amazing woman and an excellent example of good health, kind spirit and a sound mind that constantly helps others,” says Jill.

Mr. & Mrs. Aerobics: Chuck Day & Susan Randall Mr & Mrs Aerobics CFC

Chuck Day and Susan Randall are committed to a healthy, Cooperized lifestyle–they are accountability partners, and they encourage each other in both fitness and everyday life. The two exercise at Cooper Fitness Center every morning and participate in a well-rounded routine, which flawlessly fits in to their everyday life. The couple that trains together stays together, and Chuck and Susan constantly mix up their workouts and challenge their bodies to get stronger.

Outside of Cooper, Chuck and Susan have created a health and wellness incentive program for their 20 employees, based on programs used at Cooper Fitness Center. Their goal is to have 50 percent participation and to serve as healthy role models to their employees. Susan is also dedicated to helping her 92-year-old father live an active lifestyle – they go on walks together to keep him moving. She and Chuck both have hearts for helping other people live the best and healthiest lives possible.

Activ8 Champion: Vicki Nichols vicki nichols CFC

New this year, a member was recognized for her stellar participation in Cooper Fitness Center’s new wellness program, Activ8. Vicki Nichols has embraced Activ8 since its launch in January 2015, using the skills and knowledge she’s gained through the program to continually enhance her workouts, eating habits and everyday lifestyle. She participates in the Activ8 activities and always asks questions to continue the learning process. She is connected with many other members and always makes a point to continue learning, developing and challenging herself on her fitness journey. Because of her deep enthusiasm and desire to learn and improve, Vicki proved herself to be the Activ8 Champion of 2015.

We are extremely proud of the hard work our members put in to living healthy and active lifestyles, and this year’s award recipients fully embody what it means to Get Cooperized. See the video and photos from the ceremony on the Cooper Fitness Center Facebook page. For more information about Cooper Fitness Center membership, visit

CFC Trainer of the Year – Jamie Cochran, ATC

November 30, 2015 1 comment


Each year, Cooper Fitness Center (CFC) Professional Fitness Trainers nominate one of their teammates who consistently goes above and beyond in their work for the Trainer of the Year Award. This year’s recipient is Jamie Cochran, who has been with CFC since 2012. We sat down with Jamie to find out more about why she loves being a trainer at CFC.

Q: How long have you been a professional fitness trainer, and how long have you been a trainer at Cooper?

A: I’ve worked in the health care/fitness field since 1999. I started out as a Certified Athletic Trainer (ATC), working exclusively in sports medicine, specifically high school and collegiate athletics. I earned my personal training certification through the National Academy of Sports Medicine in 2008, and transitioned into personal training in 2010. I found that as my children got older, keeping up a travel schedule with athletic teams was getting harder and harder. As an ATC, I had been writing rehab programs all along, so I decided to move more toward the fitness realm and focus on special populations, which refers to people outside the realm of traditional personal training. These people typically have some “special” consideration that must be observed while training them, for example: rheumatoid arthritis, joint replacements, pre- or post-surgical conditions, Parkinson’s, injury recovery, etc. I came to Cooper Fitness Center in August 2012.

Q: In your own words, what does it mean to be a Cooper Fitness Center Professional Fitness Trainer?

A: As soon as I decided to take my career in the direction of personal training, I knew that I wanted to eventually end up at Cooper. In the health and wellness world, this organization is the gold standard. I’ve enjoyed every aspect of my career, but working here tops it all. Our facility is outstanding, our staff is second to none and our members are awesome! It’s a joy coming to work every day.

Q: What do you think is the most important part of your job as a trainer?

A: By far, the professionalism and level of service that I provide to all of my clients is the most important to me. I take a much more conservative approach to my program design because my niche is special populations. A lot of careful research and time goes into taking care of my clients, and I want to make sure that my approach is always measured, effective and safe.

Q: What is a “typical” day like for you at Cooper Fitness Center?

A: My typical day starts at 5 a.m., and I usually have eight or nine appointments per day. My mornings are usually very busy, but I try to squeeze in an hour to go outside and run on the track when I can. Some days are more booked than others, but I’m typically here until about 4 p.m. every day.

Q: What do you enjoy most about being a trainer?

A: My favorite thing about being a trainer is that my job is never boring or monotonous. Every day is fun and different! Even when I’m very busy, there are always people to laugh and converse with. I took over the Parkinson’s Program a couple months ago and that has been a tremendous blessing. All of my clients are special to me, but working with this group has been especially rewarding.

Q: Why is Cooper Fitness Center a unique place to be a trainer?

A: There is no place like CFC. We have a beautiful campus, great facilities and wonderful members. Our team of Professional Fitness Trainers are collectively the most qualified you’ll find anywhere (maybe the world!).

Q: What does it mean to you to be named CFC Trainer of the Year?

A: I am very honored by this award because it was voted on by my colleagues, who I have a great deal of respect for. Many of them have been in the business quite a bit longer than I have, so I was humbled that they thought enough of me to give me this award.

Q: What is your favorite physical activity/workout?

A: My favorite physical activity is distance running. It’s the one activity I can do to completely disconnect from the world and clear my mind. It’s very therapeutic for me. I’ve run eight half marathons over the years, along with countless other 5Ks and 10Ks. I try to run at least 20-30 miles per week.

Q: What are your favorite hobbies?

A: I love to read. I rarely have time for leisurely reading, but when I get a chance to steal a few moments for myself, that’s what I love to do…even if it’s only for 10 minutes!

Q: What do you like to do after a long day of work?

A: After a long day of work, I’d love to say that I get to take a long soak in a hot bath, but I’m usually rushing off to one of my children’s many sports or school activities or doing homework with them while I cook dinner!

Box With The Foxx at Cooper Fitness Center

As a new member of the Marketing and Communications team at Cooper Aerobics, I wanted to study our audience in their element.

Cooper Fitness Center is conveniently located right across the parking lot from our office. For the first few weeks, I was just visiting to check out the renovation site and finally I got around to picking up my membership to Get Cooperized™. I know it is good for many reasons to change up your workout regime and Cooper Fitness Center has no shortage of opportunities with more than 70 group exercise classes a week! On top of the regular classes, they also have Sports Pros.

Derric James, also known as “The Foxx,” is the Boxing Pro at Cooper Fitness Center and recently trained a 2012 Olympic games welterweight boxer to the quarterfinals! He periodically offers 30-minute boxing clinics to members. When I caught wind of the opportunity, I signed up! While attending Texas Tech University (Guns Up!) I went a kick boxing class at the recreation center, but I’d never actually punched a punching bag – until I met The Foxx! My traditional kick boxing class was a great total body workout, but I wasn’t prepared to be trained by a professional boxer.

As soon as my hands were wrapped and pink gloves were on, I was ready to go!

First we assessed my form. Feet shoulder width apart, and body turned to your dominant side (right for me) with toes and heels in line.

It’s all about the technique. When going for the punch, turn your shoulders and torso (use your oblique muscles) facing towards your opponent, coach or punching bag.

If you want to keep up with your opponent, you must add cardiovascular training. After every few rounds, we headed to the track to take some laps or hit the stationary bike for intervals.

When it’s down to the count, core strength is key. After I had taken my last punch, we slowed our heart rates down with a walk around the track and headed to the gym floor. Here, The Foxx led us through the last component of training.

In only 30 minutes I had trained as a real boxer and received a total body workout, and was sore for days! After the clinic I was curious, why do they call him The Foxx? I found that when Derric was fighting professionally, his style was very calculated and smart. He was sly like a fox, hence the name. Rumor has it, that it is spelled with double X’s because his opponents knew they were in double trouble!

To learn more about becoming a member at Cooper Fitness Center in Dallas, visit our website.

Get Moving: Celebrate National Walking Day

Forty-five years ago, Kenneth H. Cooper, MD, MPH, developed the Aerobics Point System and determined that aerobic exercise was the best form of fitness to produce beneficial changes in the respiratory and circulatory systems, improving your total health. He assigned points to 41 exercises based on type of movement, duration and level of exertion, and determined that walking is one of the top five aerobic activities.

Today is the American Heart Association’s National Walking Day – a day dedicated to encouraging you to take a 30-minute walk to improve your health. Cooper Aerobics is one of many companies, organizations and individuals across America that have pledged to participate.

We hope you will lace up your sneakers and go for a walk to improve your heart health. Here are a few good reasons why you should incorporate walking into your fitness routine:

  • Walking for as few as 30 minutes a day, five days a week not only provides heart health benefits, but it reduces the risk of all death by all causes by 58 percent.
  • Walking is a great way to get in shape while applying minimal stress to your joints. Whether you are young or old, active or inactive, walking can be done by almost anyone, anywhere.
  • Walking is the single most effective form of exercise to achieve heart health, and it is the simplest way to start and continue a fitness journey.

Start a walking program today!

Exercise Walk Health Quote

Spring Into Shape: 5 Ways to Motivate Yourself to Exercise

March 20, 2013 1 comment

Health Fitting in Exercise QuoteSometimes exercising isn’t the hard part, it’s more about getting motivated! We’re all guilty of forming excuses to avoid the gym on a regular basis. To kick off this Spring, learn ways to get and stay motivated, making fitness part of your routine.

Research has shown that self-change is a staged process. We go through a process from not thinking about changing a behavior, to thinking about it, to planning to change and then testing out ways to do it, all before we actually start.

Cooper Fitness Center Director of Personal Training Education Carla Sottovia, PhD, shares five tips for fitness motivation.

  1. Make exercise a priority. Just like brushing your teeth or going to work, move exercise to the top of your “to-do” list. Once it becomes a habit, getting it to the top of the list will be a piece of cake.
  2. Set goals. Setting short- and long-term goals are extremely important when beginning or continuing an exercise regimen. Carla suggests staring with a weekly, short-term goal. Try goals like exercising 150 collective minutes a week, or three days a week. Make sure your goals are S.M.A.R.T. – they should be Specific, Measurable, Attainable, Realistic and consider Time. Also, have a reward in mind for meeting each goal. Tasks are almost always easier to accomplish when there is something to look forward to in the end.
  3. Make a specific plan. Get your calendar and start planning your exercise routine. Writing down certain days and times to work out helps you stay accountable and less forgettable. Follow this plan to reach your weekly, monthly or annual goals.
  4. Grab a friend. Two heads are almost always better than one. If you’re having trouble with motivation and accountability when it comes to exercise, working out with a friend can be a great solution. Whether it’s just carpooling to the gym or determining your plan and goals together, friends are great supports for exercise.
  5. Find a professional fitness trainer. These experts are there just for you. Just like your friends, they are your biggest motivators to get fit. Not only do they know what’s best for your body and routine, they can easily help you set goals and create plans.

Exercising usually isn’t the hard part. It’s finding the motivation to do it! With these motivation tips, you can take your fitness goals head on.

Celebrating 45 Years of Aerobics

45thThis year is a big milestone for Cooper Aerobics. We are celebrating 45 years since Kenneth H. Cooper, MD, MPH, published his international best-selling book, Aerobics, inspiring millions of people across the world to join the fitness revolution.

Check out our new infographic to learn more about the impact of aerobics and Dr. Kenneth Cooper’s journey to help people achieve the best possible quantity and quality of life (we’ve included a sneak peek below).

Timeline of AerobicsTo celebrate, we are hosting a “45 and Cooperized” Giveaway on our Facebook page giving you a chance to win a Cooperized prize package!

We will be randomly selecting one winner each Friday throughout the month of March – so  you have four chances to win! Our prize package includes a signed copy of Drs. Kenneth and Tyler Cooper’s book, Start Strong, Finish Strong, a Get Cooperized t-shirt, a travel-size Beautiful Fit body wash from Cooper Spa and a one-month supply of Cooper Complete Health Nutritional Supplements.

To increase your odds of winning a prize, share the fun with your friends and family, so they can have the chance to win some Cooperized gear, too!

Stay tuned for more posts throughout the month on the history of Aerobics and it’s impact around the world.

And we want to hear from you! Leave a comment below to tell us how has Aerobics changed your life.

Health Starts Here

Have you ever started your health journey for all the right reasons then got so focused on the number on the scale that it all fell apart? That’s what has happened to me recently. When I started blogging about my health journey it was for health, but along the way it became about weight. And about how I wanted to look in my swimsuit for my Hawaii vacation. And that I still couldn’t fit into my thinner clothes. And the number on the scale wasn’t decreasing as fast as I wanted. At some point I lost sight of what really mattered to me in the first place… to feel better. Knowing that if I was patient during the process, in time I’d also look better.

A note and snack left by Meridan to remind me to stay focused on my health goal.

As a result of getting so focused on the exterior and less interested on the interior, I wasn’t succeeding at either. So it was time for an attitude adjustment. I talked to my ever faithful Cooper Clinic Registered Dietitian Meridan Zerner. It was a relief to share this information with someone who wouldn’t judge or preach, rather support and inspire. Now I’m back in full force with my sights on improving my cardio fitness, increasing my energy, getting better sleep and feeling less pain in my geriatric knees. Sporting my new knee brace, I’ve been taking Zumba and Jam Zone classes at Cooper Fitness Center, riding the stationary bike set to interval training and walked three miles with a colleague yesterday. I do think the nicer weather in Dallas has helped my new-found motivation!

This is a photo of a note Meridan left me the other week. It says, “Health starts here,” with a smiley face, sitting underneath an apple. While the apple was devoured immediately, I still have the message posted in my office. It helps remind me to not just incorporate more fruits and veggies in my diet, but also the benefits of living a healthy lifestyle. As I eat my banana and plan my weight routine for after work, I realize I’m eating and exercising for health, not weight. And it feels great!

This was written by Amy George former VP of Marketing and Communications at Cooper Aerobics. Amy is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.