37 things I learned in 2010

As a New Year approaches its always good to reflect on what you learned and what you did right and what you can do better. So every year I take some time and do just that.. so I would like to share a few insights with you. would love to hear what you learned in 2010!

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

2.Short duration, high-frequency training is the most effective way to build muscle. Also known as Interval Training- its fun and effective- thats how we do it at LB Fit Camp!!

 

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

4. Learned that I can say just about anything...and as long as I put 'Im jus sayin' at the end it makes it okay

5. Doing 1000 crunches a day by itself will not get you flat abs-maybe just some lower back and neck pain( I knew this prior to 2010 but wanted to share---Im jus sayin--see it works! ( Im not responsible for any pain or suffering caused if you use this and it doesnt work)

6. Instead  do core work like prone iso abs and side iso abs, mountain climbers and 4 point pillar tightens your abs and lower back and works like a charm for flat abs- if you have no idea what it is google it or come to my classes.

7. Indoor Rock climbing was a BLAST!! Will be doing it again and Highly recommend it!

8. The older I get , the more my mom knows...WOW!

9. I am not an island...and neither are you

10. Change is inevitable so embrace it and move forward

11. dont start things that you arent willing to finish

12. Read more books; book recommendations Emyth by Micheal Gerber and 4 hour work week by Tim Ferriss. Those two books alone has changed my whole outlook on my business and time management.

13. The more I know what is put into the fast food, chips, soda, candy, ice creams...the less I want them. Check out  the Food Inc. video.

14. facebook...who knew

15. Micheal Jackson Experience on the Wii is way too fun and addicting!! But you have to try it!!

16. My   cousin has a keen ability to bring out the choreographer in me. We made up some killer moves to Miley Cyrus Party in the USA!(Dont judge me)

17. To be grateful for what I have...I mean really grateful!

18. I Love taking NAPS!!

19 You reap what you sow( good or bad) some call it karma others what comes around goes around, the sooner we grasp this truth the better off we are.

20.. Saying something and doing it are two totally different things

21. I have an Awesome family and great friends! I dont tell them enough that I love them and im blessed to have them in my life. so take the time out today and let the people you care about know it.

22. Humility is the secret weapon to success.

23. Im smart, and funny and always up for a good adventure. Hey if I dont believe it who will?

24. Was told I have a young spirit... I took it as a compliment

25.  Although I feel about 21 most of the time. when I start dancing with my 9 year old cousin and nephews those old basketball injures become more apparent.

26. Realized that most of the  time all we see  is the end result of peoples hard work. And we never stop to think what they had to endure to get there. Nothing is free or easy and if it is ...it wont last!

27. If it looks to good to be true...it is and although everyone has heard this and believes it...very few of us practice it...Im just sayin...

28. Leaders aren't born they are made.

29. Learned how to make a cake from scratch...ok it was out of the box and I added water, eggs and oil..but hey there is alot that can go wrong between the batter and the finished product. and yes it was good!

30. Let go. Let God...really

31. The mind is powerful beyond belief, guard it, and protect it, it is not a playground

32.  Those that show themselves friendly have friends...

33. Dare to dream BIG!!

34. Wisdom is knowledge applied over and over

35. Love my Lean Body Fit Camp family and looking to expand!!

36. 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!

37. Most of my friends can cook...thats why they are my friends:-)

38. Looking back just holds me back...learning to let go of the past and move toward the future that I am destined for!

39. I can still beat my nephews in basketball even if Im wearing jeans, a sweater, and boots.. Ima bad mutha...shut yo mouth!! Im just saying LOL!!

40. Forgiveness is the greatest gift that I can give to myself.

41. Without Jesus I can do Nothing...but with Him  anything is Possible!

42. Grateful for Second, third and forth chances!!

Ok I know that was more thatn 37 but hey I like to overdeliver..what can I say!!

Wishing you and yours An Awesome New Year and continued growth, abundance and Love!!
2011 is going to be Fab-U-Lous!!


Would love to hear what you learned in 2010.. when all of us colaborate our expereinces we learn and grow at a faster pace.

Love and Health in the New Year!

Finish Strong!

Chelsea C.

The Ultimate Holiday Survival Guide Nutrition Checklist

Use the following nutrition checklist to stay on track during the holidays.


For each of the 10 NUTRITION standards you meet in the outlined checklist below, you earn ONE point.



If your goal is to maintain your weight during the holidays, then you MUST achieve at least 5 total points each week.

If your goal is to reduce your weight and lose body fat during the holidays, then you MUST achieve at least 8 total points each week.



___ Did you say NO at least 90% of the time when the candy dish or plate of cookies was passed around the office or your workplace?



___ Instead of bringing a dessert or candy to work for everyone to enjoy , did you bring something more healthy like a veggie or fruit platter with a healthy dip? Make sure it's festive - Use those green, red, orange and white veggies and fruits!



___ Did you skip the bread and breaded appetizers at holiday dinners and parties? Remember, bread and flour products are useless carbohydrates devoid of good nutrition.



___ Have you told yourself that sugar and sweet treats will kill you? Avoid eating sweet treats by eating protein: Curb Sugar Cravings With Protein



___ Did you eat healthy, balanced meals containing protein, whole carbohydrates and fats the day of a holiday party instead of starving yourself and "saving" your calories?



___ Did you stay away from alcohol at 90% of your holiday events? Remember: alcohol causes your body to store fat and not be able to burn fat, and when you add sugar to it, it makes it even more detrimental.




___ Did you stick to mostly protein and veggies at holiday dinners and parties?



___ If you have to bake holiday treats over the next two months, did you bake something low in sugar and high in fiber, protein and healthy fat? Remember that artificial sweetened foods are not any better. Stick with less real sugar or use Stevia and you're body will look better.


___ If you can't exercise due to holiday commitments, did you keep your carbohydrate intake lower and focus mostly on proteins, vegetables and some fruits?



___ If you know you're going to eat more carbs than your body needs at a holiday event, did you plan this into a carb cycling routine? The day prior, eat a lower carb diet, and then the day following, eat a no carb diet - Give yourself an extra point if you also did a damage control workout

___ Total Points

Print  out a few of these sheets . Use it ...it works!!  It will save you a few added pounds.

Hope this helps. I use it when I go out:-) Do you have any rules you would like to share that helps you through the holidays? Feel free to share.

Dedicated to your fitness success!!

Finish strong

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

2 Key Questions to Stop Body Bashing

Happy Thanksgiving!!




I am Thankful for you! Yep without you I'm just talking to myself...and I can do that at home...and do. Lol!

I am grateful that I can impart what I learn to you and in turn help you live a stronger, bettter, happier, healthier life. We should all be growing daily..anything not growing is dead. So lets continue to grow together.And enjoy and be grateful for all we have on a daily basis. Although its Thanksgiving I still feel the need to impart to you some key things that will let you see many more Thanksgivings:-)

Okay here is an awesome article that I came across and I couldnt  have written it better...so I didnt. I know you may be able to identify with this or know someone who does. So take some time to self exam yourself and your mindset.

Roberta Mittman wrote this article and it hit the nail on the head. She is a nutritionist and lifestyle consultant.

2 Key Questions to Stop Body Bashing by Roberta M. :




When new patients come into my office, I consult with them at great length about what makes them unique, including their medical, emotional, nutritional, physical, immune, and allergic history. When the conversation turns to weight and self-image, it's as if a cloud has overtaken an otherwise sunny day. In other words, patients begin to radiate extreme dissatisfaction with their bodies, relentless self-criticism, and sometimes even hopelessness.

Such thought patterns can be deep-seated and therefore might take some time to shift into a more positive or neutral zone of greater self-acceptance. (After all, this negative self-talk didn't start yesterday--most likely as young children or teenagers, right?) However, with personalized nutritional strategies, restructuring of thought patterns, and honest conversations about these issues, we often witness an empowering transformation to a more balanced, happier way of perceiving self. This new thinking can ripple throughout every aspect of life, including more meaningful, authentic relationships with others and a huge increase in business and financial success.


If you have been less than kind to yourself because of a negative body image, read on. These questions are designed to help you get to the root of the problem...and put you on the road to personal acceptance by forming a new way of looking at your oldest and best friend--you.


What do you hate most about your body?

OK, come clean. When you think about your body, what part(s) leave you with a shudder, sigh, or inner scream? Is your least favorite feature your arms, your thighs, your abdomen, your...?

Now take a minute to look at your "bad features" more closely. What do you say to yourself about them? Do you fixate on minor things that really don't matter? Are you able to give an honest assessment of your flaws and see a ray of hope, or are you cruel and unforgiving about imperfections? Do you believe you can change the parts that are less than ideal, or do you feel hopeless?

Some people think that a rock-hard attitude toward problem areas will help focus attention and hard work to correct them. But that's not how I see it. Over-judgmental thinking is truly defeating. That kind of negativity is powerful and dangerous and can quickly squash any good feeling you have about yourself. It blocks a person from growing in self-esteem. I've seen this effect firsthand in my patients:





When Julie came into my office, she said that she felt "stuck" in her job as an administrative assistant. We used NET (Neuroemotional Technique) for just a few minutes. It became clear that Julie had always been unhappy with her appearance and, as a result, was now hiding from opportunities to be seen in her workplace--and in her relationships in general. This pattern had begun way back in grade school, a reaction to children who teased her about her weight. By hanging onto this negativity into adulthood, Julie had made her gifts, skills, compassion, and great sense of humor into her best kept secrets, along with her beautiful eyes and hair and sharp mind!

When Julie realized that her "invisibility" was the result of old thoughts about her weight, she understood that was what had prevented her from moving ahead in her job. She began to actively take more initiative and felt freer to seize opportunities to be noticed for her abilities. Julie's happy ending: She is now a manager.

Julie's case demonstrates that, left unchecked, a focus on what's less than perfect can get far out of perspective, so much so that it jeopardizes all the positive actions you've taken to become healthy, balanced, and successful.


The fact is, no one has a naturally perfect physique. Give yourself a break. A body that functions well is a gift. Don't underestimate the value of that gift by concentrating on imperfections that do not affect your health or ability.



Are you married to the scale?




So often, people come to me saying they want to lose weight. Along the way, they reveal that they step on the scale a minimum of two times per day. The problem? Constant weight-monitoring is actually self-sabotaging. One's self-esteem or mood for the whole day can be determined by a number that is simply not representative of actual physical condition. Fact: Your weight can vacillate by a few pounds because of hormones, salt or sugar intake, medications, and many other daily variables. A person who plays this "beat the scale" game is guaranteed not to win when the number doesn't go down. (I've even seen situations in which a smaller number is equally damaging, with a patient testing over and over to be sure it's really true!).



There are other dangers in too-constant attention to weight, too. Reliance on a scale can mean false dependence on an outside object to determine where you are at any given second. It suggests to me a lack of trust in oneself to make optimal healthful choices. My suggestion: Weigh yourself no more than once or twice a week. This way, your frame of mind won't be so influenced by an outside measure of success. Besides, what we are looking for is a trend of weight loss, not actual ounce-by-ounce measurements.


Instead of stepping on a scale, think of more positive, confidence-building ways to start your day, like reading an affirmation, planning out your rewarding, productive day, or packing healthful treats to take with you so you won't be lack good options and wind up stuck with starvation. And don't worry! Even if you give it a vacation, your scale will still be there tomorrow.


Thinking that these are good ideas but that a big change in mindset is too hard to accomplish? You are not alone--at least, you shouldn't be! Support can be the key to success. With guidance, you can see where to make changes that will improve your image of your body--and yourself. In addition, being armed with the knowledge that you are taking steps to do your best with the body that you have today can make a difference in the way you feel and in the confidence that you project in all areas of your life.


We all need support and a cheerleader that knows how to lead and guide us into a positive mindset about ourselves and our lives.

So come in today and let me cheer you into a New Year & You. Come in for a FREE week Try-out at Lean Body Fit Camp and change your life for the better for more info go here: http://www.lbfitcamp.com/
Dont wait!

Hope you got something out of that article. Please leave a comment about what you think! Thanks
Dedicated to your fitness success!!

Finish Strong!!





Chelsea C.

lbfitcamp@yahoo.com

Would You Like Fries With That?

Hope this finds you well. I know its the Holidays and the last thing on your list might be getting a quality workout out in and eating healthy. So I  decided to ask my mentor,  good  friend, and motivational speaker Todd Durkin do a guest  post for me and he agreed!!

So without further ado here is Todd Durkin:

Okay, I have a quick story it may sound like you or someone you know.
The other day I was talking with a young woman who was distressed about her life. She complained that everything was tough, “I have no time to exercise, I have two kids, I work ten to twelve hours a day, my husband was just laid off, the economy is stressing me out and I am running around like a chicken without a head.” I listened to her vent for two minutes and finally said, “WHAT are you going to do about it, and WHEN are you going to do it?”



EVERYONE is busy – stress is everywhere. We are craving control, but don’t know how to regain it. We are seeking inner peace, but struggle to remember when we last had it. So, if you want to learn what it takes to renew your energy, revitalize your spirit, and recapture balance in your life, I have a few techniques that can help you. First, I have to ask, “Would you like fries with that?”




How many times have you ordered lunch or dinner and been asked, “Would you like fries with that?” It’s more than just a question about a side dish – it’s an event that symbolizes how we make decisions and categorize our days as good or bad. So much of feeling out of control hinges on a bad choice and the simultaneous decision to give up on a day, to postpone until tomorrow the self-discipline required to stay in control and keep life’s chaos at bay. The purpose of this article is to share with you five of my top techniques to regain control and start enjoying life. Control, like greatness, doesn’t happen overnight. It’s one decision at a time. Life serves up “fries” all day long. Each time they’re offered is a chance to make the right choice, recapture balance and regain control. Read on...



• Get up 20 minutes earlier. That’s right – get your tail up and out of bed to begin your day with a workout! Get your heart rate up for at least 10 minutes out of a 20-minute routine. You can do bodyweight squats, lunges, pushups, situps, jump rope, bench dips, burpees, etc. Add some 30-60 second jog/run intervals and you are well on your way to a great day. Sure, 30+ minutes would be even better, but 20 minutes will help you to FEEL GOOD TODAY. Get your tail up and out of bed and enjoy the peace and serenity of a magical morning.



• Deliberately pursue pleasure.

Award-winning author, Christiane Northrup, M.D., speaks and writes about choosing activities EVERYDAY that create pleasure. This could mean walking on the beach, reading a good book, taking a hot bath, sitting in a Jacuzzi, taking dance breaks, getting a massage or connecting with a friend. Northrup explains how Nitric Oxide, the “chi” or life-force of the body that we all so desperately need, is released when you are doing things you enjoy. Most of us don’t have enough fun; we need to seek out, prioritize and deliberately pursue daily activities that we enjoy. Whether you do them spontaneously or put them in your calendar, make sure you do them. They don’t have to take a ton of time and they don’t have to cost a lot of money. Pick things that put a smile on your face and give you that euphoric feeling like you are actually “LIVING.” One of my favorites is the indulgence of a short nap on the weekends, where I awake feeling refreshed and renewed. Take a page from Dr. Northrup’s “playbook” and take a nap, spend time with your children, call a friend who makes you laugh or blast a great aria while you do the dishes – TODAY.
  



• Choose your time wisely. Your time is extremely valuable and how you spend it ultimately affects your energy, your mood and your state of mind. Say “NO” to time wasters (i.e., surfing the Internet, running to the mall, staring at the TV, etc.), and say, “YES” to the things you DO want (more family time, exercise, healthful eating, relaxation, pleasure, etc.). I always ask myself, “What is the best use of my time right NOW?” Answer the question honestly and honor the answer. You’ll begin to feel the FREEDOM of choice and deliberate action, in other words – CONTROL.



• Get a Dog. Yes, that’s right, I said get a dog. Why is it that when you have a dog, you make the time to go out for two walks a day? For years this continues, and then the day comes when you no longer have a dog, and you suddenly have “no time” to go outside for a walk. What does this say about your priorities? Does your dog’s happiness come before your health? I love my dog, but I love my health more. We live in a society with high rates of heart disease, stroke and Type II Diabetes. Get outside and take a walk! Start treating your body like you do Rover’s and watch how much better you feel.



• Find even more accountability. You may need additional strategies (beyond a dog) to help you with the most important ingredient to improved lifestyle – EXERCISE. Increased accountability for your exercise regime could come from a friend, a personal trainer, a life-coach, a group-exercise class or your partners in small-group personal training. As a personal trainer who works with many clients in a class setting and other small group sessions, I have seen how peers play an important role in creating accountability. They expect you to be present and they cheer you on when you work hard. They also inquire about your absences and expect a darn good reason why you didn’t make it when they did! Continue to try new classes, get outside your comfort zone, and discover what works for you. When you find a friend, coach, or trainer who keeps you on track with your physical conditioning, including your nutrition, supplementation, and rest/recovery, your mindset and overall quality of life dramatically improve.



So let’s get back to this stuff about how busy you are... I know you’re busy. That’s OK. Take Control of Your Life – starting today! Just as stated above, change will not be overnight. “Would you like fries with that?” is a way of saying that each decision is an opportunity to make the right choice. Don’t declare an entire day a failure just because you wake up late or eat a donut at a meeting. When the server asks the question about fries, choose and move on. The tips above put you on the right path to make the right choice. Each good choice lessens your stress and puts you in control. It may not be easy, but it is simple. Choose wisely throughout the day. Start getting up earlier, deliberately pursue pleasure, improve your time management, get a dog and find even more accountability for your continued health and well being. As you become a better steward of your choices, all aspects of LIFE are enhanced.

Peace and love,
Todd

P.S. Those who know me well know that I get a lot of pleasure from food. Just the other day, I threatened to drive all the way to Sedona, Arizona, for a meal from my favorite Italian restaurant. Occasionally, I will say “yes” to fries in a good restaurant and I’ve been known to eat a beignet when visiting New Orleans. I count these moments as special pleasures – rare and wonderful – not drive-thru.



Todd is awesome!! I already know what Im going  to work on more naps!! and I'll pass on the fries next week. I would love to hear what of the 5 you are going to work on and dont wait until the Holidays are over to start making changes

Finish Strong!!

Chelsea C.

http://www.lbfitcamp.com/  Check out times and places of Lean Body Fit Camp! And Come in Today for a Free Week!

Todd Durkin, MA, CSCS, is a personal trainer and massage therapist who motivates, educates, and inspires people world-wide.

5 Easy simple Ways to Combat Weight Gain Now & a Free Gift

Hope this finds you doing well! okay lets get to it. Here are the 5 things you can start doing today to lose weight and my gift to you.


1. Write it down. Whatever you eat or drink write it down. Get a journal small notepad and write it down. Sounds simple enough..but unless you actually do it, it wont get down. You raise your chances of successful weight loss by 40% by doing this simple task.

2.Cook at home more. Yes I know some of your mouths just dropped. Not only does fast food put on the pounds quicker than you probably realize, but even going to restaurants can be detrimental. I have a client that is a chef and she recently shared with me how much lard,butter and  salt that most of the restaurants put in there food. not to mention the extra calories from soda and alcohol. If you dont know how to cook, thats no excuse..learn. I say that because Im not a big fan of cooking, but with george foreman grills, rice cookers, toaster ovens and the like, you can make a pretty good tasting meal.  And I am assuming you are a subscriber to my newsletter, I always have easy tasty receipes if not go to http://www.lbfitcamp.com/ to subscribe. 

3.Eat Breakfast. Im not sure why this is such a hard concept for people to grasp. YOU have to eat something in the morning so that you can function properly,mentally and physically. I dont care if you arent hungary.. eat. If its going to help you lose weight then why wouldnt you do it? Now you cant just eat a hungary  man meal filled with carbohydrates. ie sugary cereal, toast, baegals,  and muffins. Thats where most of us go wrong all those carbs are going to make you sluggish, tired, and bloated. You want a 1:1ratio of protein to carbohydrates:

•  vegetable omelet( 2 eggs or yolks whatever veggies you like),
•  low fat  vanilla yogurt, mixed with sliced bananas  and granola
• ,Advocare Meal Replacement (has the perfect 1:1 carb to protien ratio)
• Oatmeal w/chopped apples and raisins stirred in
• Almond or soy milk blended with bananas frozen strawberries and blueberries....mmm

4. Do something every day to get closer to your fitness goal.  If its simply drinking more water, which definitely helps with losing weight, if its smaller portions, saying no to dessert one night a week. Making a plan to do some type of physical activity for 30 minutes 2-3  a week. Packing a healthy lunch. Planning meals for the week. Eating one extra fruit and vegetables. Doesnt matter how small just do something daily.And just pick one thing and work on that for a week or two. Too many times we load ourselves up with to many goals at once and then we get overwhelmed...so pick one.

5.Get help. Im not just saying this because im a fitness coach/consultant Im saying this because this is the ONLY way you are going to get lasting results. I was discussing with a few clients the other day about training and how they like the fact that I am always coaching them through there problems and making sure they are doing the exercises properly.

One of them said she had been doing  squats wrong for years and that is what brought about her knee issues. So not only are you going to protect yourself from injury, your learning curve is going to be shorter and you will see results faster because I know what works and what doesnt. Also with the Holidays coming up we can all use a helping hand. So get a coach to help you through the obstacles and road blocks you will encounter. 

And because I want to help each and everyone of you I am giving you an Audio I did with my friend and Nutritionist Daureen Abadrabou. This was an exclusive interview previously only for those that bought my ebook ..and now its yours FREE. It wont be up long so upload it download and just  listen to it soon! We talked about 1 key thing most people are overlooking that will make you a smarter wiser shopper at the grocery store. I learned alot from the interview as well.

Here is the link:


http://www.trainwithchelsea.com/audios/abdrabou_interview.mp3.zip


Also go to http://www.bixbyknollsinfo.com/ for more information on my philosophy. LBFitcamp is the spotlight on business for the month.
Would love to hear you comments on which tip you will use TODAY!


Stay Fit and Fab!!
Chelsea C.

Failing forward...

Hope all is well!!
I was asked the other day about my blogs and why they are so focused on success and failure and why don't I give more tips on how to tighten, tone, and just looking good!!
I proceeded to explain that I do that in my bi-monthly newsletter its packed with exercises, recipes, and whatever else I can think of  to send my subscribers I have over 500 subscribers and growing.... ( You can email me and ill put you on my newsletter list)

But my blog is my baby, and I feel like 1) we have so much information about everything, working out, who
    did what, the latest fashion, how to make a quick million, and if you really think about it...most people still aren't  working out, they aren't millionaires, and they just live a mundane existence. I dont know what #2 was going to be it just sounded good when I was writing it......

I feel its my job to empower you into ACTION!! All the information in the world will not get you in shape, or get you a better job, or help you reach your dreams. Its a combination of the two. thus the title of my blog: Failing Forward


Failing doesnt mean I'm a failure , it just means I have not yet succeeded.
It doesnt mean I've accomplished nothing, it just means I've learned something.
It doesn't mean I've been a fool; it just means I had the courage to take a risk.
It doesn't mean Im inferior, it just means I'm not perfect.
It doesnt mean Ive wasted my time;it just means I have a reason to start over.
It doesn't mean I should give up;it just means I have to try harder.
It doesn't mean I'll never make it. I just need more patience.
It doesnt mean God has abandoned me; it just means He has a better idea!
Bob Gass "Starting Over"

I found that to be very empowering for myself personally.. there are always set backs but its how you look at them is what makes the difference.

In Leadership Magazine, J. Wallace Hamilton says "the increase of suicides, alcoholics, and even some forms of nervous breakdowns, is evidence that many people are training for success without ever being trained to handle failure. Yet failure is far more common than success, poverty is far more prevalent than wealth, and disappointment is far more normal than arrival".

Only when you can look failure in the eye experience it and move beyond it ,will you succeed!





This is so true we think it is admirable to be hard on ourselves, but really it just gives us to many reasons why we should stop, just short of success. I see this all the time in my classes one small slip up and someone wants to stop, its a learning experience learn from it and move on.

You must change your perception of failure before you can really achieve anything, most of us grew up in a culture where failure is unacceptable and usually rewarded with embarassment. We have to change out mind set and see failure as getting one step closer to our goals and dreams!!

I would love to hear your opinions, thoughts and/or comments.


Stay Fit & Fab!!

Chelsea C.
http://www.lbfitcamp.com/
Find me on Yelp! Lean Body Fit Camp - Long Beach, Ca

8 things I learned about success.. while climbing a Rock!!

I just came back from a fun Vegas trip. Yep I came back in one piece and with all my faculties for the most part.  I stayed at the Venetian and I lived it up for 2 days  whoohoo!! Between the Tao pool, Wolf Gang pucks, hitting the malls and the outlets and eating lunch at the Paris Restaurant over looking the bellagio water fall, I want to say it was pretty restful trip and usually rest and Las Vegas dont mix;-)

I probably ate a little too much but I  always use the 80/20 rule when I go on vaction. Eat  right80 % of the time and have at it the  other 20 percent .

I think that was vegetable fried rice...yummy!!

noodle something....

 But you know I had to hit the gym once or twice on my vaca..thats just how I do it.   The Venetian had a  state of the art Fitness Facility- shout out to Evelyn for working out with me !! Anywho as we were leaving I saw this indoor Rock climbing wall and I thought to myself...mmmm Ive always wanted to do that, but it does look a little dangerous. But what the heck.... so we went to the front desk and proceeded to sign up for a Rock climbing session.

Ill admit we did have a few hours to back out of it, but I thought sometimes I just have to get out of my comfort zone and do sometihg different and that's what I did...little did I know from that 30 Minute Rock Climbing Session I would get some life lessons out of it. But here it goes my

im thinking what did I get myself into

                 Rock climbing adventure...and 8 tips to get to the Top!!

1. Have a Goal/Vision- You have to have a tangible goal that reminds you of what you want to accomplish. and a sense of  purpose.  I wanted to climb the wall and I wanted to reach the top. Not only did I climb it and reached the top and  I went up a second time and tried the harder level and conquered that as well! I'm just sayin...

2.  Fear of failure and the Unknown- this is usually the next step that happens in our minds as soon as we start something new. Its common to have a little fear of the unknown. But its all about how you channel that fear. You can look at fear and use it to fuel you to do more than you ever thought. Or fear can paralyze you into inaction its your choice( check out my last blog)
Just don't give into it!    I  Figured hey I'm in Vegas the worst  that could happen is I can try and fail miserably and actually fall off the wall but I have some confidence because I am athletic and work out so figured it couldn't be that bad

3. ACtion!!  You can have all the knowledge in the world but without actually doing it, it means nothing. I Had to put it into action, and register AND show up for my appoint. Half the battle is showing up everyday to life, school, workouts etc.

4. Invested in a Teacher/Mentor .  First of all they wouldn't let me go up the wall without someone there holding the rope. But I had to trust what she was telling me was correct, since I had never  climbed a wall before. Just like in life we need help and instruction, we can't do it alone and it pays to get some help. So don't be afraid to ask for help and then be willing to take instruction.

Me the teach and Eve

5. Started climbing the 40 foot wall: what's your wall? Is it over eating, laziness. Lack of consistency, motivation, no real goals, past failures, low self esteem,shyness, perfectionist, too hard on yourself, whatever it is start climbing it today!! One step at a time..

6. Never look back you can't go forward looking back- I heard my instructor  say
don't look down which made me want to look down! But I kept looking up to my goal.

"The opposite of winning isn't losing, its quitting."Scott Sonnen
You can't quit. You just can't. Doesn't matter how hard of a day
yesterday was, or how hard today will be. Quitting is not an option!

7.Strategy . Plan. Things don't just happen you have to have a road map to success. If I would have taken her instructions and tried to go full speed I would not have made it. I was patient with my self and fought through the mistakes..and thought out my next step..literally!  I actually expected to make some minor mistakes.

8.At some point there was no turning back I was in the middle of this
40 foot wall as I climbed I got more and more confident in my ability to climb the wall.

see that speck that's me reaching the second level!!

I Made it to my goal, it took time and I had a never say die attitude.

That's what it takes in getting to your goals whether its losing weight, changing careers or pursuing your passion!and its always great to have support when you are trying new things so come check out Lean Body Fit Camp and let us get you the body you want and deserve!!
http://www.lbfitcamp.com/

Those are my secrets to success what are yours? Would love to hear your thoughts and  comments on what you have done to be successful in whatever you are doing;-)

We are holding another 14 day Fat Flush Program starting Monday the 13th!!
http://www.lbfitcamp.com/ 5629891217



Stay Fit n Fab!!

Chelsea C.

What leaps of faith are you willing to take?

And then the day came, when the risk to remain tight in a bud was more painful than the risk it took to blossom. - Anais Nin


Trying new things can give you a real zest for life. Pushing beyond your comfort zone in a responsible way helps you grow confidence and creativity that you can apply to your everyday life. Do not let fear control what you do (or don't) do? While taking risks can be scary, doing nothing is a big mistake, as it produces nothing fruitful within you. There is a direct relationship between the things that we achieve and the effort we put forth to obtain them. To reach the fruit, you have to climb the tree first!  ( source: sparkpeople.com)

I love this quote and this Reflection. I believe everyone can relate to this in one way or another. I know personally this quote speaks to me on so many different levels. On the health and wellness level it speaks volumes.
I was speaking with a potential client the other day and she was interested in one of my programs.But she told me she hated working out and exercise. And the sad truth is until she changes her mind set, and get out of her comfort zone and allows someone to help her she will be battling this for a life time.

Sometimes the fear of the unknown paralyzes us into going forward to grasp hold what we were meant to have and truly be. Fear is defined as alarm and agigtation caused by the expectation of danger. so its not necessarily that danger is out there its out expectation of that fear that keeps up at a stand still. and usually there is nothing to fear...but fear itself( who said that?)




The Pain of staying closed up and safe becomes so unbearable at times that you have to take the risk to blossom and let the chips fall where they may. And usually it is never as bad as we think . And actually it can be pretty liberating to look fear and uncomfortability in the face and do it anyway!!

Doing the Snake!

I would love your thoughts and feedback. Its time to do something different so that we can make a difference!!

Fit & Fabulous,
Blessings!!
 
Chelsea C.

14 Day Fat Flush System

Hey!!
I’ve stumbled upon something pretty significant recently while working with several of my clients who wanted to achieve faster fat loss.


This new discovery I made proved to be pretty amazing at melting fat off the body. It’s a combination of working out in a short burst, high intensity kind of way and a manipulation (for a lack of a better word) of your eating program – NOT A DIET.

But here’s the coolest part of this thing… the results come FAST. In fact the entire program lasts 14 days and the results are amazing.


Here are some details about the program that you should know before you join:


This is a 14 day training and nutrition (manipulation) program that’s relatively intense. You’re going to work hard for two weeks BUT your results are going to come fast and will be significant when you follow the program.

Some people will lose six to twelve pounds during these two weeks and a couple dress and pant sizes.

The program is simple in its brilliance. You’ll come and workout with me three to four days per week for two weeks, and eat the foods that I’ve outlined for you in the program. It’s simple actually – just read it and eat it and the results will come.

You will experience soreness in your muscles. Nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.

And the eating program I give you will NOT be a starvation diet. I’m totally against starvation diets. It’s actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

I think you’ll actually enjoy it.

Now here’s the best part of this whole thing… the cost.

Since this is my beta version and since I’m only taking on a small group of 10 new clients on this program. I’ve priced it for anyone to afford.

The entire 14 Day Fat Flush program is only $67.

Like I said the program starts this coming Monday August 9th at 6am or 845am at Power of One Studio located at 3821 Long Beach Blvd, Long Beach 90807. So if you want to be one of the first 10 people on the program and get a lot of fat burning and muscle tone, done in only 14 days then you need to call me now at (562)989 1217 to lock in your spot for this Monday.

If you have any questions just reply to this blog or call me at (562)989-1217.

This program is going to sell out quick at this low price and with the limited number of spots available. So be sure to call me at the number above, reply to this email.
Looking forward to seeing you in the program this coming Monday!

Chelsea C.
http://www.lbfitcamp.com/
No Excuses ..just Results!

Hope this finds you doing well. IF you dont know my birthday is next Tuesday August 3rd and I will be 33. I like that number!! Ill be doing something fun on my birthday for sure(not sure what yet). I love celebrating my very own Personal Holdiay and another blessed year!! And so to celebrate I decided to give YOU a gift....




My Secret Nutrition weapon!

click here to download: http://www.trainwithchelsea.com/pdfs/tt_nutrition_bonus.pdf


If you read any of my blog post www.trainwithchelsea.blogspot.com or read my newsletter with any consistency you know I believe that 80 percent of getting to your fitness goals is through proper nutrition. And 80% is mental as well.(I know that that doesnt add up to 100% but I never did care for math much, but I do know that, that is a big part of it.)The other 20% is working out.


Basically I see it like this: Proper nutrition, and eating the proper foods in the proper amounts will help you lose weight quicker than if you just worked out really hard and kept eating crap. Try it, I gaurantee that will be the outcome. You will probably even gain weight.


On the other hand if you just changed one poor eating habit and didnt do any exercise you would see weight loss. It would be slower than if you worked out and ate better. But nonetheless you would see results.

What I do at my camp is tighten, tone and shape up your body after I have helped you lose the weight . Thats why I incorporate all of Dr. Chris Mohr's (my good friend and nutritonist) nutrition plans and programs wit all of my clients. Ive been using this for the past 2 years to help hundreds of women lose weight and Im going to give it to you for FREE!!



This is My gift to you. Now dont under estimate the value because it is FREE! I paid a pretty penny for this information. It also wont help you if you dont do anything with it. Or if you dont read it. But for those that do open it, read it and apply it! It will change your life and I can safely say it will probably add years to it as well.


click here: http://www.trainwithchelsea.com/pdfs/tt_nutrition_bonus.pdf

• breaks down food selection(carbs,fats,and protein)

• shows you how to calculate your calorie needs according to your weight-to lose weight

• charts and graphs of what foods to eat most and least

• Menu plans that are easy and simple(Men& Women)

• Along with a host of other great information

Id like to hear what you think about it after you read and apply it.



click here for the download : http://www.trainwithchelsea.com/pdfs/tt_nutrition_bonus.pdf


I know most of you want to eat healthy and may just need some help on the type of foods to eat. So here you have it, no more excuses.... USE IT ,LOSE IT, FEEL GREATand let me know your results. Hey part of that rhymed:-)




Enjoy! Happy Birthday to Me!! And if you want to know how I run my Fit Camps and what seperates the BEST from the rest call toll free 24/7 1888-279-4584. Its me talking:) leave a message and let me know what you think.



Keep your eye out on your email for my 14 day Fat Flush Training Program its Crazy the results we are getting on this program. C ya soon!!



Dedicated To Your Fitness Success!!!



Blessings!!



Chelsea Cooper, CPT



Lean Body Fit Camp-Fit Fun & Fab
 http://www.lbfitcamp.com/

I understand your pain.....

hey okay this is a short post..but wanted to share with you anyway.

I know some of you think just because Im a fitness professional I love to workout which makes me part of the 1% of the population that actually enjoys working out. (which is probably true)

But I can relate to some of you contrary to popular belief .

Just the other day I knew it was one of my workout days...but i put it off until later that day. I advise that you get your workouts in as early as possible. so there I was it was 230 im  sleeping on the couch trying to stay cool from the summer heat with my fan full blast a cup of cold water and I was feeling great.

Then that nagging thing came to me..."Chelsea you didnt work out yet and you wont be able to later because you are teaching a class"... get up!I tried to erase the thought and go back to sleep but it persisted.... then I began to think of every reason why I could NOT go workout.

• It was HOT
• I had a slight headache
• I had to drive 8 minutes to the place where I work out
• I didnt have time
• I didnt feel like it
• I didnt have any clean socks
• I was hungry( not really but any excuse would do)
• Did I have gas in my car?

All these excuses came up in a matter of seconds. And at that moment I understood what happens when most people think about going to my classes or just getting up to do some exercise. But I also realized that i needed to move my body and it would reward me later when I was wearing that nice outfit, or when my energy level is up , or when I get compliments on my arms(im just being real)oh and staying healthy is a plus.

So I dragged myself into the room threw on some clothes and had a pretty decent workout and im glad I did.!

Moral of  the story: I need a workout partner because this self motivation  and accountability is for the birds!LOL!! And you probably do too... so if you are in the area come join me at my Fit Camp at my many locations and times in the long beach area...but before you do that

Check out my FREE Consumer Information Warning:

Learn the 6 misconceptions about bootcamps &
7 questions you MUST ask before starting a Bootcamp Program.
Call 24/7 toll free 1 888 279-4584

then go to http://www.lbfitcamp.com/  if its not up and running it should be in a few days.
Sorry for the delay you know how technology is but you can alway email me at chelseacooper1212@yahoo.com if you have any questions.

Stay Fit & Strong!!

Chelsea

What are you doing to make a Difference

I just came back from Fort Worth, Texas I was at  Advocare Success school!!        Yes those are all Hats!

For those of you that arent familiar with Advocare..you will soon. But its a Health and  Wellness  company that myself as well as my clients use on a regular basis. Besides the products being phenomenal the business is even that much better. Im just glad that I was introduced to the Company and now all my clients are benefiting as well as my friends and family. Some are even using the business opportunity as a second income.Im telling you this because I like to share whats going on in my life. Some of you may cringe at the thought of some "nutrition" company but I always say dont knock it till you try it. And honestly I am a skeptical person by nature. Hey can you blame me I live in Los Angeles!! LOL!

But after using the product for several months ( I used mainly the performance products because I was on a basketball team at the time) and seeing good results and not growing a third eye or tail. I  finally  told my clients about it once. They fell in love with the products because they got Great results and felt 100 times better. No there are no diet pills or magic potion.  If you workout, eat right , and take the supplements correctly you will see and feel a difference. For sure.

Anyway ok im off my Advocare Soap box..I just get so excited, Because I know I am truly making a difference in people lives and circumstances through my programs and now adding Advocare to my program..Im going to take over the WORLD.. with great Health (Of course I will use my super powers in positive ways..Promise)  Okay I just wanted to share some insights into what I learned while interacting with people at the Conference. Hope you can use them.

• Sleep is Crucial when learning new things(I got about 6 hours a sleep total in 3 days...not good)
• Investing in yourself and growing as a person is the foundation in succeeding in anything in life
• There are people to be helped and money to be made while doing it ( the best of both worlds..to me at least)
• Drew Brees looks Good in Pink! ( Drew Brees is the National spokesman for Advocare- he spoke a bit showed of his Championship Bling and had a pink tie on  to  introduce the New Flavor of Spark Pink Lemonade! You gotta try it if you havent)
• 4,500 people on Spark in one Area is Outrageous!!                                           
• In tight spaces people show there true selves
• Spending time catching up with an Old friend is priceless( A shout out to K-Wade she lives in Dallas and she came down to Fort Worth to hang out with me we went to a Jazz Lounge...Miss ya!)

• 
  
  the Gold medal is Heavy and really really really Nice! Now I know what all the fuss is about. Thanks Steve (Gold medal winner for US bobsled team) for acting like you knew me LOL!
• 
  
  To do great things you must step out of your Comfort Zone!

• Sometimes you may be the only one that sees great things coming...thats okay because when it happens everyone is going to want to jump on board...
• There is No place like Home...no place.
• Stress...don't like it...you can keep it!
• Commitment is necessary for TRUE Success!!
• Advocare is going places...are you? I am...you can get on board and ride the wave !!

Well thats just my 2 cent hope it helped someone. Would love to hear how you are making a difference or would like to make a difference  in your city, community or the world.  Your comments are always appreciated!

Remember the Power of One!!


Check out my FREE Consumer Information Warning:
Learn the 6 misconceptions about bootcamps &
7 questions you MUST  ask before starting a Bootcamp Program.
Call 24/7 toll free 1 888 279-4584

Stay Strong & Fit

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

Rocky Balboa's inspirational speech to his son.

take 3 minutes to watch!

The Double-Edged Sword of “Healthy” Fast Food

Hey hope this finds you doing well.
Today I have a guest blog by my friend Tom Venuto. You Have to Read This!!! Its an Eye Opener...Knowledge is Power and ignorance can be deadly!

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert as well as a good friend of mine..so without further ado:



What’s on the menu at the big fast food chains lately? Oddly enough, the answer is… “health food!” Even more incongruous, many are marketing their food for weight loss. Healthy weight loss food at Taco Bell and McDonalds? Is this a noble move to be applauded, is it a big corporate money grab, or is it a double edged sword?


Remember Jared Fogle, the Subway guy? He lost 245 pounds while eating at Subway regularly. He simply picked the lower calorie menu items. Seeing an opportunity, the local store owner pitched Subway corporate with an idea. Before long, Jared was the company spokesperson in their nationwide advertising campaigns which became known as The Subway Diet.






Sales doubled to 8.2 billion. How much the increase came from the weight loss ads is unknown, but there’s little doubt that using weight loss as a marketing platform was a boon for the sandwich maker. Other fast food chains picked up the weight loss torch where Subway left off.





The latest is the Taco Bell Drive through diet, with their own skinny spokesperson: Christine! The ads, which are admittedly conservative, perhaps due to more stringent FTC laws, say Christine lost 54 lbs over 2 years by reducing her calories to 1250 a day, and choosing Taco Bell’s new lower calorie “Fresco” items.






These include “7 diet items with 150 to 240 calories and under 9 grams of fat.” For example, there’s a chicken soft taco with only 170 calories and 4 grams of fat.


For people who refuse to give up eating at fast food restaurants, this is arguably a positive thing. Take my brother for example, He’s not a total junk food junkie, but left to his own devices, he WILL make a beeline to Taco Bell and McDonalds.



I went to McDonalds with him a few months ago (I was dragged there), and he was about to order a bacon cheeseburger. I glanced at the menu and said, “That’s 790 calories!” I glanced down at his belly then continued, “Look, they have chicken wraps. Why don’t you have one of those?” Without questioning me, he agreed, apparently happy to get any McDonalds fix.





Right there at the counter they had the nutrition information sheets:


McDonald’s honey mustard grilled chicken wrap: 260 calories, 9 grams fat, 27 grams of carbs, 18 grams of protein.


That saved him 530 calories. Am I happy there was something with only 260 calories on the menu? Absolutely. Do I applaud the fast food restaurants for offering lower calorie choices? You bet. But the big question is: are these really “healthy choices?”






A few journalists and bloggers recently answered, “These fast food diet items are NOT healthy, they’re only ‘healthi-ER.’”




I think they’re both mistaken. I think this food is not healthy nor is it healthier. It’s only lower in calories. If you eat lower calorie food, that can help you lose weight and if you lose weight, that can improve your health. But what if your definition of healthy food includes nutrition, nutrient density and absence of artificial ingredients?






Let’s take a look at that very low calorie chicken wrap. Is it really healthier just because it’s got 1/3 the calories of a bacon cheeseburger?




Here’s the ingredients straight from McDonald’s website:






McDonald’s Grilled Chicken Breast Filet (wrap): Chicken breast filets with rib meat, water, seasoning (salt, sugar, food starch-modified, maltodextrin, spices, dextrose, autolyzed yeast extract, hydrolyzed [corn gluten, soy, wheat gluten] proteins, garlic powder, paprika, chicken fat, chicken broth, natural flavors (plant and animal source), caramel color, polysorbate 80, xanthan gum, onion powder, extractives of paprika), modified potato starch, and sodium phosphates. CONTAINS: SOY AND WHEAT. Prepared with Liquid Margarine: Liquid soybean oil, water, partially hydrogenated cottonseed and soybean oils, salt, hydrogenated cottonseed oil, soy lecithin, mono- and diglycerides, sodium benzoate and potassium sorbate (preservative), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color). (and don’t forget the 800 mg of sodium).






HOLY CRAP! Shouldn’t chicken breast be just one ingredient… chicken breast?






This is not food. It’s more like what author Michael Pollan would call an “edible food-like substance.”






What about the honey mustard sauce? The first ingredient after water is… SUGAR!






The flour tortilla ingredients? Enriched bleached wheat flour, also made with vegetable shortening (may contain one or more of the following: hydrogenated soybean oil, soybean oil, partially hydrogenated soybean oil, hydrogenated cottonseed oil with mono- and diglycerides added), contains 2% or less of the following: sugar, leavening (sodium aluminum sulfate, calcium sulfate, sodium phosphate, baking soda, corn starch, monocalcium phosphate), salt, wheat gluten, dough conditioners, sodium metabisulfite, distilled monoglycerides.






Trans fats? Sugar? Aluminum? Stuff you can’t pronounce and have to look up to find out it’s preservatives and disinfectants?


Don’t confuse the issues: weight loss and health…. Calories and nutrition. There IS a difference, and that is what makes “healthy” fast food a double edged sword at best.


Some people, like my brother, simply aren’t going to give up fast food completely. If I can get him to make better bad choices, that could help him control his weight. If that works, then I’m pleased that the fast food restaurants have such choices to offer.


But if you wanted to make a good choice - a healthy choice - you’d forget about “driving through” anywhere on a regular basis. You’d shop for whole, fresh, natural real food, keep a well-stocked kitchen… and learn how to cook.






The Subway diet, the Drive Through diet, or the Weight Watchers approved McDonalds menu (yes its true, what a pair that is!) Don’t kid yourself – this is not only not healthy, it’s not healthier – it’s lower calorie junk food.





“Welcome to our restaurant sir. Would you like a large plate of dog poo or a small plate of dog poo?”




“No thank you, I will take neither. No matter what the serving size, crap is still crap.”






Train hard and expect success!

You gotta love Tom! Im blessed to know him and his expertise.
Thanks

Tom Venuto, author Burn The Fat Feed The Muscle

Oh and I talked him into giving you his GREAT AB Mistakes book for FREE!!Here is the link
http://www.trainwithchelsea.com/pdfs/great_abs_mistake.pdf  definfintly downloand and save it!

Just my way to say thanks!!

Dedicatated to Your Fitness Success,
Stay Fit and FAb!!

C.
http://www.trainwithchelsea.com/