39 things Ive learned in 2009

Okay the new Year is upon us I wanted to share what ive learned in 2009. Now these are my Insights, you may disagree with some of my insights and thats fine as well.
Take a read through it and then respond in the comments section 1 thing you have learned in the past year!! Yep thats me flying(below)..well sorta in those Indoor flying Tubes!! don't know How I got talked into but it was Fun!!!Lets start 2010 off  Flying HIGH!!

* If you don’t have goals, you’ll never achieve anything. Success just doesn’t “happen”; you need to plan toward something specific.


1. Short duration, high-frequency training is the most effective way to build muscle. Also known as Interval Training

2. If you arent mentally ready to change your habits you wont reach any of your goals..especially fitness goals.

3. Even a Tiger can be a cheetah...bad joke..moral of joke..dont put people up too high..we are all human and will eventually disappoint!

4.Embrace Failure. failure is an inevitable stop on the road to success. And even in the midst of success, you'll still fail so get use to it.Fact is I still fail all the time. The difference is that winners simply keep trying until they succeed. while the majorty just give up and fade away.

5. If you want something bad enough you will do whatever it takes to get it.

6.Its very hard for me to have a bad day when the sun is out. Thats why I live in California

7.Nothing can be more influential in someones life than having a phenomenal mother. Thanks mom

8.Love cannot be forced

9.Intensity trumps everything. You MUST at some point in your workout feel as though you are struggling to continue. Otherwise, your workout is worthless. There, I said it.

10. I learned that there still are people that will help you and ask for nothing in return.

11. When I put my mind to it..I can accomplish anything..

12.The Avatar was the Best Movie in 2009 hands down!A Must See!

13. If you have a desire to work for yourself,Go for it!!

13. If you dont have the money to buy something..DONt it will save you alot of anguish in the future.

14.Keeping track of your food by journaling will increase your chances of reaching your Fitness goals by 50%

15. There is no obstacle so big that with Faith and Action can't be overcome.

16. Self-imposed limitations will cripple your potential. It doesn’t matter what other people think is possible for you-the ONLY thing that matters is what you believe you can achieve.

17. The only limits are the one in your mind

18. Laziness is the root of all evil.

19. Staying in your fat burning zone for 35 minutes or longer does not get you the results you want.

20. Most people have no clue how to get to there fitness goals...it really is a science that needs to be studied. So get some professional help.

21. Most people are wasting there money at the big box gyms, because they have no idea what to do when they are there, and most of the time they dont even show up.

22. Read more books. Many people dont like reading. But there are a few books that will change your life. Think and Grow Rich by Napolean Hill and How to win friends and Influence people by Dale Carnagie(I hope I spelled his name right)are 2 of my favs

23. Window shopping sucks! who invented that?

24. Little things left undone or unattended turn into big piles of clothes that turn into 10 loads of laundry

25. Without family and supportive friends all the things in the world, wont be enough.

26. Enjoy today..no really enjoy today. Tomorrow is not promised

27. We reap what we sow. Some call it karma. Either way its a law that happens whether you are aware of it or not. So why not use it to your advantage and sow into doing good for yourself and others, and watch the harvest. I know Ive been on both sides.

28. When you are afraid.. do it anyway.

29. Dont change who you are for others. If YOU feel like there are some negative attributes you need to change do it for yourself

30. People who are not taking steps to better themselves often project negativity onto those who are. The underlying cause of negativity is almost always jealousy.

31. The more you give, the more you get. I have straight up GIVEN away more information than ever before this year, and my business has grown exponentially because of it.

32. The mental component of body transformation is more important than the diet and exercise aspects by about ten fold.

33. Going out to dinner 5+ times per week is not only absurdly expensive, but also a fat loss nightmare.

34. The easiest way to stick to your diet while traveling is to go low-carb.

35. Gift Cards Rock!!

36. Without God in my life I am nothing

37. I am pretty funny :)...okay I already knew this about myself but thought I would share it. I actually got voted Class Clown my Freshman year in High School...I was trying to get Athlete of the Year but that didnt happen some non athltetic girl won...im not bitter though...LOL!!

38. You must be willing to invest in yourself. The more money I spend to better certain areas of my life, the better those areas become. WARNING: This is only true if you are someone who “takes action”. Spending money doesn’t equal results - taking action on your investments does.

39. Anything Denzel Washington stars  in is Awesome!


I would love your feed back even if its just something short!! take some time awrite out what you learned in 2009!! Until the next time!!
Keep Strong & Fit!

For more information about me or my programs check out my website at http://www.trainwithchelsea.com/
Chelsea C.

DO I NEED TO BE IN SHAPE? Im no Longer working out!!

Hope this post finds you doing well!

Okay Im not really going to stop working out.But I did think about it, and I'll tell you why in a minute.

I want to know if I was out of shape would you train with me? I would just like to know because if I can get lazy and bloated I would. COME ON LADY!! Just Kidding actually I love working out and feeling like I have the energy of a 12 year old so I still would workout for my own health benefits.

Any way Im on this topic because the other day when I was at one of the studios that I train at I saw a guy that I assumed was a trainer because he was telling another guy what to do and the proper positions and all. But the thing that threw me off was the guy that he was training was in better shape than the trainer himself. The trainer had a bit of a pop belly and didnt look like he had touched a weight or a piece of cardio equipment for some time. Now Im not saying this be harsh or judgemental but I always thought as a trainer and if you do any type of educating or leadership role that you should lead by example...maybe Im old fashion.




So the question is would you pay for someone to train you to get into Great Shape if that person wasnt very fit but very knowledgable and had a record of helping countless people workout? Why or why not? Please leave a comment I would like to say im working on some statiscal data for some imperical research so your comments are necessary...but that would be a lie...I just would like to know your thoughts..

Dedicated to YOur Fitness Success...as well as Mine!!
Chelsea C.

These 5 Holiday Fat Loss Secrets can help.

Hope all is well!!
My good Friend and Nutrionist Dr. Chris Mohr was nice enough to do a guest post and tell us about Holidays and weight gain.

Do you know what the average weight gain is for the holidays?

We’ve heard it all…

…8-10 lbs, 12-15 lbs, and even as high as 20 lbs!

Newsflash: if you gain 20 lbs in 6 weeks from overeating, it’s going to take a lot more than a few nutrition tips and strategies to help out!

Research published in the New England Journal of Medicine actually showed that the average weight gain is just 3-5 lbs.

"That’s it?" you ask? Then who cares what I eat?!

But here’s the problem … it’s not that small weight gain during the holidays that’s the problem, it’s the fact that people don’t lose that weight year after year.

A 5 lb weight gain each year for the next 4 years means 20 lbs. People tell us all the time that they’re not sure how they gained so much weight "it just crept up on them."

This is exactly how it happens. You may not notice a few pounds. They come on slowly, but surely. And it’s all relative to your current weight. What started out some pants that were just a bit tighter than last time you tried them on, gets quickly pushed aside as "I just got them out of the dryer." And suddenly those same pants no longer fit. But this process is slow, so we then rationalize that we’re getting older, so it’s just "middle age."

And the cycle continues.

Stop the Insanity!


There are 2 1/2 weeks from now until January 1st.

That means you can either gain the "average" 3-5 lbs during this time, or you can stick to your plan and maintain, if that’s your goal, or lose…if you’d like to.

How do you do that? That is up to you.

These 5 Holiday Fat Loss Secrets can help

1. Remember the "holiday season" is just a few select days within a 6-week period. Enjoy the food on the holiday itself, enjoy the work parties, social gatherings, and other holiday get togethers … but when they’re done, they need to be done. Don’t let 1 night carry over into the next!

2. Always make time for exercise. While there’s no research to show there’s a "best" time of day, our own non scientific research, of working with 1000’s of individuals over the years, points to the morning as the best time to get exercise out of the way, so you can move on to your other daily tasks.

3. Plan ahead. Seems obvious, I know. But this is a high stress time many people — getting gifts, seeing family and friends, and so much more. And to top it all off, there’s just 3 weeks between Thanksgiving and Christmas! Plan, make time for you, and know that everything will get done…just like it always does.

4. Don’t bake cookies as gifts, bake pies! Seems like a weird fat loss recommendation, but when you’re giving cookies as gifts, it’s really easy to eat several of them without *anyone* (except you) knowing. Try that with a pie and it might look a little weird if you give a pie with a piece taken out of it.

5. Never "save up" your calories so you can decidedly overeat later on. Instead, eat normally throughout the day and then simply enjoy smaller portions of your favorite foods later on. Starving yourself in anticipation of all the different foods will surely lead to overeating more than anything

Dr. Christopher Mohr, PhD RD is a nutrition spokesperson and consultant to a number of media outlets and corporations including the Discovery Health Channel, The Dairy Council, Clif Bar, and Nordic Naturals. He is also the Sports Nutritionist for Under Armour’s TNP Training Council. Through his company Mohr Results, Inc., he works with all types of individuals from soccer moms to collegiate and professional athletes.


Any favorite tips that have helped YOU get through the holidays?

Chelsea C.

Things to Ponder....

Hey!!
Its that time of the year...everyone is hustling and bustling..one of my clients told me she was cancelling Christmas this year...   due to her work schedule.She said she actually felt relieved and it took alot of pressure off of her that she didnt have to find presents and drive for 30 minutes in a parking lot to find parking. and I begin to wonder...what was Christmas about to begin with? Was it always how early can I get up to get to this sale or How many things can I get under a $50. Well anyway after the holidays we all reflect on the past year and the year to come. So I thought Id give you some things to think about to get you ready for 2010.


Lifting yourself up and continuing forward


Does it ever feel like trouble follows you around and things never go your way? Sometimes it feels like you can't buy a break and everything you try just makes things worse. Who could blame you for feeling sorry for yourself or not forgive a little self-destructive behavior? Bad idea.

The new, healthy way to spend down times is to lift yourself up and operate at a higher level. Remember that what happens to you is not who you are. It's history. It's past. Your true self takes that history and decides how to make the best possible future out of it. You have the power to keep your attitude and values from driving into the ditch along with the events in your life. From defeat, you can still emerge victorious.

And even on your worse day there are people that would love to be were you are. And in the mist of it all look around and see if you can help someone else in need...Taking the time to take your focus off you and onto someone else may be the fix you need!!

When things go wrong don't go with them.

- Elvis Presley




To be nobody but yourself--in a world which is doing its best, night and day, to make you everybody else-- means to fight the hardest battle which any human being can fight; and never stop fighting.

- EE Cummings, poet


Becoming the person you want to be
Take a look at your priorities and your goals. Where did they come from? Are they the products of soul-searching, self-analysis, and careful planning? Or are they a reaction to pressures from other people around you? Did you find them within yourself or within the pages of a magazine? The answers to these questions are important because they tell you if the person you're becoming is someone you want to be.

 Here's another way to look at a goal: do you want it, or do you just think you should want it? It's not easy to follow your own direction in life. But it's more possible and more fulfilling than you may think. Every priority in your life needs to justify why it's there. If you can't come up with a good reason that actually comes from YOU, maybe it doesn't belong. 

Its hard to do a self analysis but all the great people that achieved great things have done so. and in the end they wouldnt have it any other way. Live your life....not someone else's.

Dedicated To Your Fitness Success as well as Being the Best you can be!!
 
Chelsea C.