MIndset Monday...& The Self Contract

Its Mindset Monday...

Unlike most people I am beginning to enjoy Mondays. Most people talk about starting new things on Monday, whether its eating healthier, a new workout program, getting back on track with resolutions, starting a  new project, organizing our finances, treating ourselves better, treating others better, the list goes on and on.

Mondays are like new beginnnigs... to start fresh and start something new.
See its all MINd set. How we view a thing in our minds and what we speak about it will come to pass in our lives good or bad. We have been talking about this in Fit Camp as of late.

Our thoughts and words make up our reality. Stop and think for a moment about the things you have been saying about yourself and your situation. Is it positive or negative?

I am on a journey in my life to live my best life Now. To get rid of the clutter and negative thought, habits and people. So I thought I would share something that I have started doing. I made a contract with myself that I would be good to myself and others. And I read it out loud daily...it fires me up and gets me started!!
If you want to read it, print it and pass it along!


  "I used to say, "I sure hope things will change." Then I learned that the only way things are going to change for me is when I change". J. Rohn

----------------------------------------------------------------------------------------------------

I am on a collision course with destiny

I am at the Intersection of Truth; the Avenue of Opportunity; the Boulevard of Passion;
 and on a Street named Courage.

 

All lights are green. I choose to proceed.

Today, I crash and walk away with purpose, success, and nobility.

 

Today and always:

I alone accept and own full and total responsibility for being my genuine and true self.

Therefore,

I vow to live authentically, to grow and care for my best and nobler self that I may reflect

the shimmer of God’s glory and divinity.

Today, I shall be blessed with all good things.

My day shall be good.

I will have good success.

My joy, peace, prosperity, and success shall be as abundant as the stars at night.

Friendship, favor, affluence, influence, health, happiness, support, beauty, and abundant

living shall be my constant companion.

I am unconditionally loved, celebrated, revered, appreciated, and honored beyond

measure and human comprehension.

I make a difference in this world.

This is my contract with self.

And today, I give myself permission to push until I succeed.

____________________________________________________

Signed

______________________________

Dated




Would love to hear what you think about the self contract!!

Dedicated to your health and fitness success,

Chelsea Cooper
www.lbfitcamp.com

37 things I learned in 2011

For the Past two years I have reviewed the things I have learned in the previous year and I have shared them with my newsletter readers. I was debating on if I should share this year because a lot of things happened in 2011- some good and some not so good. At the last minute I decided I should go ahead. Would love to hear what you learned!!

#the more Lean Body Fit Camp grows..the more I grow!!I  Love all my Fit Campers...You Rock!!

1. People don’t care how much you know, until they know how much you care.

2. Its never too late to begin again. So many times in my life I have messed up feel and completely screwed up things…but I learned you are never done until you stop trying.

3. Showing up is half the battle. Whether its school, work, workout,relationships, a dream or just life showing up is half the battle. I am committed to showing up regardless of how I feel.

4. God is Love!!

5. My next place will have a dishwasher and an air conditioner mandatory!!

6.IF you dont read anything else this year read “The Shack” byWm. Paul Young. In all honesty I hope you read and continue to learn throughout your life. Its what keeps your brain alive!!

 7. Its okay to care about someone and  and express it ..without expecting anything in return.

8. Don’t wait to tell the people you love that you love them..and show them. RIP Joy Norman

9. Went to my first Prince concert and fell in love!! Now I know what my mom was talking about! He is a true performer! We love you PRINCE!LOL!

10. Sometimes you DO get what you pay for. I had to learn that the hard way when I took my car to someone who had no clue what he was doing… and needless to say I ended up with a new car LOL! I can laugh about it now, but more importantly I learned a great lesson...the Hard way!

10. After 15 years of driving the same car... and getting a new car - Im starting to dig my new car...yes I said Dig! LOL!



11. Million dollar tip: read the labels and packages of your foods and if it has more than 4 ingredients and you don’t know what half of them are…toss it or avoid it.

12. Just because you workout and and can run an Iron Man does not mean you are healthy…

13. The true meaning of riches are Health, Peace and Joy…the rest are details.

14. Learning to Let go...and Let God.. its an ongoing process..but I love it!

15. Organizing my desk and planner helps me organize my life.

16 .We don’t plan to fail we just fail to plan….

17.Missions trip can and did change my life forever..can’t wait to do it again. Everyone should do that at leaset once in your life. Shout out to C.C.Tecate Missions Team #3

18. I like the sound of my voice:)

19.Happiness is not found in things… Things are not what they always seems.

19. I love living in California with 7 elevens, trader joes and paved roads. I guess that’s what happens when you spend a week in the country with deer trees, wind, farms and horses and 20 miles to the nearest store…

20.You sow what you reap…good or bad.

21. Learning to be honest with how I feel...and expressing it to others regardless of the outcome

22. Learned to let go of things that will never be…even though at the time I really really wanted it!

23. I have great people that help my business and life run smoothly…I am not an island I cannot do this alone, nor do I wish too! (shout outs Larmar ,Kelly D, Stella C. Tanya F & Q., Delton , Darice,moms, pops, the Long Beach Park and Rec Staff!! And of course all my Fit Campers. And  a host of others.

24 I love quotes!! They are motivating and inspiring here are a few:
   Success is a journey not a destination- Ben Sweetland
    A ship in the harbor is safe. but thats not what ships are built for-Anonymous
    The smallest good deed is better than the grandest intention- Barbara Walters
    It doesn't have to glitter to be gold-Arthur Ashe

25. Learning to love more openly and freely.

26. Learned that a small soda at the movies today use to be a large soda about 4 years ago. And we wonder why every one is getting bigger and sicker…be an informed and aware consumer.

27. Is it just me but when you can get a 50 piece chicken nugget for $9.99 either that chicken is a cloned hormone feed, not really chicken, chicken or they are losing money…and McDonalds is not in business to lose money.

28. You have to watch Food inc. the documentary today

29 Was upset when the $1 Redbox video rental went up .20cent where is the justice?!

30. I am impacting lives every day and so are you!

31. Getting the itch to travel around the world...hmm I’ll keep you posted on that one.

32. Nothing replaces doing what you love on a daily basis. It may not always be easy but the reward is worth it. So find out what you love and do it!

33.  I just learned that Taco Bell is putting Hot Cheetos in there burritos...C’MON Man!! Cheetos aren’t even real food. Wake up Folks They are not for us…we have to take back our power when it comes to the foods we decide to eat. Moral of the story Eat REAL food ..you will feel better and look Better.

34. “Investing in yourself always pays the Best interest”- Benjamin Franklin

35.It’s not the daily increase but daily decrease.Hack away at the unessential.” - Bruce Lee

36. Learned from a friend that lap band, gastric bypass surgery and the like will not work for long term if you do not learn how to discipline your body and mind. And it can have long lasting negative effects on you.

37. True friendships are rare and hard to find so dont mess them up!
 "Friendship is born at that moment when one person says to another, what?You too? I thought I was the only one"-C.S. Lewis

38. Facebook has officially taken over the world!! Eek!

39. Learned that 5 Dialysis Centers have popped up in my city in the last few months. Does this mean that more people are getting Diabetes and need treatment? This is not the way to go people. We can prevent this, but it starts with you and Me.

Okay  I gave you two extra;)

 Peace and Blessings! Would love to hear what you learned in 2011.

"Promise Me you will Always Remember: Your Braver Than You Believe, And Stronger Than You Seem, And Smarter Than You Think."-Christopher Robin To Winnie-the-Pooh


Chelsea C.
http://www.lbfitcamp.com/
Lean Body Fit Camp "Where Fit Happens"

Monday Motivation quotes

A few quotes to get you focused and Motivated. I'd love to hear your favorite quote!
Enjoy!! Feel free to print them out.

"Success is a journey not a destination"- Ben Sweetland



"If you fall, fall on your back if you can look up, you can get up".- Les Brown




"Leave Nothing for tomorrow which can be done today".- Abraham LIncolm




"Failure is only the opportunity to begin again more intelligently". Henry Ford






"The place where your greatest fears live is also the place where your greatest growth lies". Robin Sharma




"A ship in the harbor is safe. but thats not what ships are built for"-Anonymous




"The smallest good deed is better than the grandest intention".- Barbara Walters




"It doesn't have to glitter to be gold".-Arthur Ashe

"Well done is better than well said" B.Franklin


"Courage is a door that can only be opened from the inside"- -Terry Neil


Create a Great Day!

Chelsea C.
http://www.lbfitcamp.com/

When??

Hppe your week is going well.. I have a question for you:

When did 'work' become a dirty word?

When I was young I remember my dad talking about

being able to 'work circles' around a couple of young

guys at the phone company where he worked.

People took pride in both the quality of their work
and their work capacity.

Now it seems like I get more questions about 'how can I do as little as possible to lose weight, feel great and look good in my jeans, and not change anything that I’m doing' ?




Well - here's my stock answer for that:

It doesn’t exist.

Because, as opposed to what the other ' fitness gurus' will tell you – there is NO magic pill. And those that claim they have it are hoping that you are desperate enough to try it regardless of the negative consequences in the months or years to come.


Otherwise you need to do the work.



I don't know anyone who is truly successful at weight loss, losing inches , and being healthy, who hasn't done the work. Truth is, even after they hit their goal weight or get in their old jeans, they keep doing the work because that's who they are.

But I will tell you a little secret:

*If* you're willing to do the work, you will get the results you desire.

So do the work.

Now I recognize that using the word 'work' this much in an email will turn a few people off.

For you, I will make a couple suggestions:

1. Go find someone who has successfully lost weight and kept it off. And ask them what they did and are currently doing to keep the weight off. Then decide if work is mandatory for success.


2. Go follow one of the fitness 'gurus' that will tell you that youdon't need to work or change any behaviors. Try that for a while. Before you go broke, gain weight or do permanent damage to your body, maybe if you're lucky before that happens you will find out that work is involved.




So again - do the work... and reap the rewards. It will be well worth it.



Love this quote so I thought Id share :

"Average is the enemy of Greatness" -anonymous

Oh $5 Mondays are Here!! Come to Fit Camp on Mondays and pay ony $5 (usually $20).See ya there!

Dedicated to your health and fitness,

Chelsea Cooper,CPT-NASM
http://www.lbfitcamp.com/
Jer. 29:11

PART 1: Simple Healthy Holiday Tips

My good friend and Holistic nutritionist  Tanya Quinn,  wrote out 11 Great  Tips for The Holiday season. So with her permission she allowed me to share these with you. I plan on following them myself. How about you? Its always good to Pick 1 and start there.


The Holiday Sesason is here and with it comes parties and rich, fatty party food. All of this tempting fare tends to lead to overindulgence, bloating and weight gain. Avoid feeling the indigestion and guilt brought on by excess; follow these simple healthy holiday habits. You'll be glad you did.

1. Eat breakfast: Skipping breakfast to “save room” for a big meal?often causes you to overindulge. The roller-coaster effect on your blood sugar may cause you to overeat foods that are fatty and high in sugar; this adds to weight gain during the holidays. Eat a breakfast that is high in fiber and protein.



2. Eat before the party: Just as you want to be metabolically stable by eating breakfast, you want to have a small snack before the party to stave off any potential hunger that might lead you to make less desirable choices. Snack on something with a little protein like a handful of raw nuts.



3. Start off raw: When arriving at the party or event start by eating a salad or raw vegetables. These foods are high in fiber and very alkaline both of which are beneficial for your body. Just go easy on the creamy, fatty dressings by choosing healthier dressings such as vinaigrette or hummus.



4. Eat slowly: Savor your food and be mindful of what you are eating. The point of the party is to spend time with friends and family; to socialize rather than to stuff yourself. Eating quickly and mindlessly can lead to overeating; savoring your food and taking your time to eat will help prevent this.



5. Avoid sabotage: Frequently at family gatherings you may be encouraged to overeat as one person or another asks you to have “just one more” slice of pie, serving of casserole or whatever dish they are promoting. Learn to gently refuse seconds, thirds or more, this will help you feel better and avoid excess.



Feel free to print this and  pass it along!!!

Okay thats it for now..stay tuned later in the week to get the other 6 Tips.

Of course exercsing along with these tips will get you results. You can join me and the host of other Fit Campers that are working out and losing weight during this season. Email me for aFREE  trial week at LB Fit Camp!!


For more information on Tanya's great services go to http://communeloveprosper.com/
Finish Strong!!

Chelsea C.
Writer for To Your Health Magazine, CPT, RES
http://www.lbfitcamp.com/

What are you waiting for?

I was doing some work the other day and I thought a vacation sounded great! Then I started thinking of all the reasons I shouldn't or couldn't take a vacation right now. Then I thought there never will be a perfect time...so what am I waiting for?


So this is the question I ask you today...
What are you waiting for?



Many times in life we are waiting for that perfect moment to get started. To really start living, to really do what we know we should be doing. Whether it's working on a healthier lifestyle through exercise, more sleep, putting the right fuel into your body, starting that new project, ending that old relationship, mending a broken relationship, spending some quiet time reflecting, taking that trip you have wanted to take. Making time for you, spending more quality time with the kids, or family, the list goes on and on of the things we want to do. So why don't we do them?





We all have the tendency to wait... wait until we finish school, we get married, wait until we have more time, or have a kid ,or when we make more money, or get a better job, or a better car. Waiting for more courage, more energy, more information, or simply waiting on others to get themselves together.I think we mostly wait because we fear the unknown, the outcome that we can't predict.



So what are you waiting for? Tomorrow isn't promised. And although it has been said a thousand times before, it hit very close to home a little more than 2 months ago when a very good friend of mind passed away in a car accident, while heading out on a family vacation, leaving behind 4 kids under the age of 11. I often wonder did she wish she had took that extra day off with the kids, played more? laughed more? loved more? She was an Awesome person and lived life to its fullest, and I am glad that I was blessed to have her as a friend and I know she is in a far better place right now.



At the end of the day right now is all we have, this moment. So do the things you know you should be doing, because it will make your life better as well as those around you. Dont wait for others to decide your life for you.You are the only person responsible for your life.



Life is precious so love more, appreciate more, forgive more and treat your body right ...you deserve it. The time is Now!!



100 Senior Citizens in Nursing Homes were polled about what they would do differently if they could do it all over again:

1.Laugh More


2.Spend more time with love ones. 

3. Take More Risk



The time is always now... dont live with regrets. Doing something and failing is much better than never trying.



So if you have been thinking about having a healthier lifestyle and looking and feeling great... and having some fun while doing so, come in for a free week tryout with LB Fit Camp...and start living today with no regrets.







Dedicated to your health and fitness success,



Chelsea Cooper
http://www.lbfitcamp.com/

1 Post you need to read

OKay...
Here is the million dollar tip, that is so easy you will be tempted not to do it, but trust me you are going to want to do this...consistently.

If you start off your day with a high quality protein  you will burn 65% more calories throughout the day then if you dont eat breakfast, or eat a high carbohydrate breakfast.

Wow!! Now I think this is one thing you can start doing ASAP, that won't take much effort. Now portion size is alwasy always important, dont over do.

Of course I couldnt leave you without some high quality proteins and some not so high quality proteins choices:

 Protein

(Select Most Often )   

• Beans
• Chicken breast (without skin)
• Crab
• Egg whites
• Flounder
• Halibut
• Low-fat/non-fat cottage
• Low-fat/non-fat yogurt
• Salmon (canned or fresh)
• Snapper (red or blue)
• Soy milk
• Tilapia
• Tofu
• Tuna (steaks or canned, in water)
• Turkey breast (without skin)

Select Moderately

•  Canadian bacon
•  Lean cuts of beef/pork
• Low-fat luncheon meats (e.g., turkey)
• Mixed nuts
• Peanut butter
• Reduced fat and part-skim
• cheese
• Shrimp
• Texturized vegetable protein
• Turkey bacon
• Whole eggs

Select Least often

•   Bacon
•  Chicken (with skin)
•  Chicken wings 
•  Fatty beef, lamb, pork
•  Fatty luncheon meats(e.g., bologna, pastrami, corned beef) 
•  Fried chicken and fish
•  Liver
•  Ribs
• Sausage
• Turkey (with skin)
• Untrimmed beef and pork
• Whole milk
•  Whole milk cheese

Note: while fairly comprehensive, this is not a complete list of all food choices

 There you have it you should print this out and put it up in your kitchen somewhere visable.

 Remember it only works if you do... so put it into action!

 Enjoy your Wacked out Wednesday!!

 Chelsea Cooper,CPT
 http://www.lbfitcamp.com/
 LB Fit Camp Fan Page:
 http://www.facebook.com/#!/pages/Lean-Body-Fit-Camp/149952331732002

P.S. Keep an eye out next  week for info. on how to get   into shape just in time for your Christmas bikini!!
Luv Ya!!