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!!

LB Fit Camp Video

Hope your Summer is going Fabulous!!!
Here is the long awaited video clips from our 1st Annual Lean Body Fit Camp Special Edition Workout.
That's it!!

Here it is.. Enjoy!


Finish Strong!!

Chelsea Cooper, CPT

http://www.lbfitcamp.com/

A gift for ya :-)

Well its that time of year again...My Birthday!! Whoot Whoot! I will be celebrating all week long... a little this a little that and some R and R in Catalina. Anyhow before I go on my excursion I wanted to leave you with a gift.



About a year ago I wrote this awesome ebook called 'Fitness Made Simple'. It has some great content, exercises, even a meal plan and snack ideas. I was selling on my site for a while but recently took it down to revise it and add more great content.

Soo... Ive decided to Give you my book as my gift to you on my birthday. Yep give it to you. Its my way of saying thank you for your time and being apart of the LB Fit Camp tribe.

The link is down below, just click,download and enjoy.

Sorry the link was only up for a limited time. But dont worry the new Revised issue will be out soon.



 
Happy Birthday to me!! My birthday was yesterday the 3rd..but like I said im celebrating it all week..




Finish Strong!!

Chelsea Cooper, CPt-NASM

P.S. And for a Free Tryout  at Lean Body Fit Camp go to www.lbfitcamp.com and fill out the Free Week form.


Chelsea Cooper, CPT- NASM

What have you done lately?

Hey Hope all is well and you are recovering from a wonderful 4th of July extended weekend!


Six days ago was July 1st, which means we were exactly 50% through the year 2011.

It's a great time to think about what you've accomplished this year, and whether you're on track to accomplish the goals (fitness or otherwise) that you wanted to achieve this year.

Of course, it's also a time when some people need to get real with what they're doing .. because the reality is, they're not any further ahead than they were 6 months ago.

Whether you like it or not, time is ticking away .. always. Time waits for no one, and it's your time to use .. or to waste.

What I like to do is a mid year personal evaluation just to see if I am on track or what I can do better and improve to make this last half of the year better. Its nothing worse than looking back in December on what you could have done. While I was thinking and evaluating I came up with 6 things that Ive learned or use since the beginning of the year. Most are not fitness related directly but I always say fitness and life go hand in hand, So here you have it:




1.I am a chronic multi-tasker to a fault.


Does anyone else have this problem? For example in writing this blog I started writing then I remembered I needed to text my client, get the clothes out the washer, respond to an email and plan my excursion for tomorrow. So what should have taken me 30 minutes to write and send to you has now taken an hour or more. I'm so glad that I'm re-evaluating myself at the halfway point of the year. I will conquer my chronic multi tasking !! I will, I will, as soon as I download a few more songs from itunes LOL! But really Im getting better because I am aware of the problem and I know by limiting this behavior I will save a bunch of time. I'll keep you posted on my progress.



2. If you are passionate about something GO for it, relentlessly and stop at nothing to get it.

Obviously I'm not saying do illegal or immoral things. But if your heart is in the right place and your motives are good, dont let anyone or yourself tell you different. It's worth going for even when it seems like there is no way it will ever happen... Dont give up! This encompasses relationships, goals fitness or business, habits, dreams whatever it is. I could tell you several stories over the past few months some about Lean Body Fit Camp and how we went from throwing a small Special Event workout with a few of our clients to a 50+ all out Workout Spectacular this pass June. It was GREAT! Or how I have taken some of my best relationships for granted and realized how special they are to me, and I'm willing to do whatever I need to repair the relationships because its worth the effort and sweat. Regardless of the situation Never Never give up..keep going even if its just a baby step a day.


3.My nephew is more like me than I thought.  My nephew is 10 and we are just alike. Ill have to admit he is a pretty cool kid , that has it together for being ten. I guess the apple doesn't fall too far from the tree:) We spent the weekend together with his brother my other nephew and in watching him I see me. He kinda does his own thing regardless of what people say. He is very funny and just has his own style. We both like to be silly, have fun, like to make people laugh and we like to help people. We shall call him...Mini C!!


the kid in the glasses with the half mohawk thats Devin (aka Mini C), then we have Mr. Cool Dominic in the back and my cousin Taylor getting ready to get into a bubble on the water..




4.Less is MOre. Ive heard this all my life and I never got it. If you have less of something how can you have more of it? Im learning the less stuff you have in your life the less stuffed you are. The less people I have causing drama and negativity the More peace I have. The less material stuff I have the More room on my credit card I have to take a last minute get a way. The less clutter I have in my house the More creative I am. What I am going to do more of is simplify, sometimes I make things more complicated. Im going to keep it simple, and have less things and more quality moments and relationships.



5. Having great people around you and on your Team is Priceless. And makes life fun! So let them know as often as possible. I realized there are great people in the world just waiting to help me, (and you)not just in my business but in life. I was going to start giving shout outs to all those people that are apart of my family, the LB Fit Camp family and my awesome friends. But I realized it would be too many people. You all know who you are, I am grateful whether I've known you for a day, a month, years or we haven't talked in a while. I want to say thank you for your love and support. And as the year goes on I plan on returning the love 100 times over and giving back more of myself.



6. Quotes fire me up!!I already knew this but wanted to share with you. Everyone knows I'm a big quote person. In class we do a quote or reflection almost daily. I have a few I keep posted around my house and office that I read everyday. Enjoy and I hope they inspire you to keep on keeping on!



Self- Determination
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” MARIANNE WILLIAMSON



Friendship/Love

"In everyone'ss life, at some time our inner fire goes out. It is then burst into flames by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit"- Albert Schweitzer


Winning Mindset

"The Greatest accomplishment is not in never falling, but in rising after you fall".- Vince Lombardi

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."- Vince Lombardi

"Courage is fear holding on a minute longer". G. Patton

"Be more concerned with your character than your reputation,because your character is what you really are, while your reputation is merely what others thing you are". John Wooden


Would love to hear what you have learned or what you will be focusing on in the next half of the year. Lets make it a Great One!!

Finish Strong!!

Chelsea C.
http://www.lbfitcamp.com/
562-989-1217

Lose your Fear of Lifting-The Secret to a longer healther life not to mention a leaner and sexier body

Hey Hope all is well!

Many of my clients and potential  clients always get worried when I tell them we use dumb bells and bands and other contraptions there first words are ' I dont want to get bulky' or 'I dont want to look like a man'. My reply is I dont want  you to either. Just because most women aren't  looking for 20 inch biceps or powerful thighs like the meat heads at the gym, you shouldnt stay away from weights you should actually embrace them.



 Not only does lifting weights, help shed belly fat faster, helps with stress and fights off heart disease and cancer its the single most effective way to look HOT in and out of your clothes. Still not convinced?? Most of you aren't.

So I decided to do a 2 part series of why you shouldn't live another day without hitting the "weights".

1. You'll lose 40 percent more fat. we get caught up in to thinking cardio is the key to blasting belly fat. wrong. Penn State researchers put dieters into 3 groups: no exercise, aerobic exercise only or aerobic and weight training. - they all lost around 21 pounds but the lifters shed six more pouonds of fat tan thow who     didnt pump iron. Why? The lifters loss was almost pure fat the others lost fat and muscle.





2. Your clothes will fit better. After about a month in a half or so  into there training my clients come up to me complaining there pants are falling down. I must admit I have been the source of several shopping sprees( what can I say Im good at what I do). Its funny because even though there clothes are looser and some are even going to the store to get new ones. or now they can fit in there old pants and dresses. they still complain about not losing enough weight. I say WHO CARES? do you walk around with a sign in your hands saying how much we weigh. NO people look at the shape of your body so if you are in 3 sizes less why do you care about your weight? You shouldn't... get over it and embrace your new toned and scultped body.


3. You'll burn more calories.


Lifting increases the number of calories you burn while you are sitting on the coach. thats because after a good strength training workout your body is rebuilding and repairing itself. Which takes energy which means you will be burning calories at rest. For every pound of muscle you have on your body you burn 50 calories give or take. Compared to fat, every pound of fat you have you you burn 9 calories. Enough said






4. YOur diet will improve.
University of Pittsburgh researchers studied 169 overweight people and found those that didnt follow a 3 hour a week training program ate more than the alloted 1500 calories. The study showed that both diet and exercise likely remind you to stay on track, helping you in your weight loss goals.





5 Youll handle stress better.

Break a sweat and you will handle stress better and so will your body. Scientist found that the fittest people exhibited lower levels of stress hormones than those who were the least fit. So you know how they talk about coritsol being you stress hormone, well if you workout  and sweat more that hormone will be less,(that last statement was from me, not a scientist- cause and effect reasoning..LOL)  If you look or feel like the cat below most days, you have to hit those weights




6.You'll be happier.
Exercising in general helps.but researches found that people who performed three weight workouts a week for 6 months impoved significantly on measures of anger and overall mood.



Okay stay tuned for the other 6 reasons actually if I get 8 or more comments I will put up the other 6 reasons so leave a comment  and go lift a weight or come try it out with us at Lean Body Fit Camp!!

Take Care! Join the Fitness Revolution!

No Limits. No boundaries.
Chelsea C.
ww.lbfitcamp.com

A Sneek Peak into LBFIT Camp(Video inside)

Hey !! Hope all is well!! It's officially spring( for a while now)
I know it's been a while since my last blog and I just wanted to catch you
up with the happening in my world.

So much and so little time I'll give you the Highlightz. At the end of March I spent a weekend in Costa Mesa,CA and went to my favortie seminar: Fitness business summit 2011 (Woot woot) I've gone for the past 3 years and everytime I go I leave with so much information to help my campers and myself.

I met Garret Gunderson he is a genius and I got a FREE signed book by him. It's call "Killing sacred Cows". You have to get a copy it's a finance book but with a spin it will change how you think. He also looks a little like Pau Gasol from the Lakers!(What do you think?)

Me and Garret Gunderson

Frank kern was there he is crazy if you dont know who he is just google him the man has waaay too much money LOL!.







And I met lots of  like minded Fitness Professionals from all over the country and even from different countries

It's great to be around positive people that are passionate about helping others.

Several Take Aways that I got that  you can apply to any area of your life:

1.Step out of my comfort zone

2. The time to act is always NOW!

3 A positive Mental attitude is the key to success .

4. Doing something, whether it is perfect or not is better than doing nothing  perfectly. (think about that one)
5. I am blessed to have the ability and talent to help others create a better life for themselves.




Some of the kiddos & Me

  The following week I spoke at the Young African American Womens  Confernece. I had a whole hour to talk to young girls between the ages of 10-17about health and fitness. I covered the reasons why they should eat healthy and exercise.  We also had a dance off  too and of course time for questions. I beleive they learned alot and hopefully will use what I gave them.

The Girls were Awesome thanks C. Bailey for allowing me to come by and share what I know. In case you are wondering who C.B is that is my college basketball teammate (Good times!) LOL! I remember one  time..at band camp...jk I made us both late for a big tournament game... eek my bad I think she still has a slight grudge  LOL! Anyhow  she is the one who helped put the conference together...it was Awesome! Long Beach State Representin'!!


C.Bailey geting the kids in order



                                                                      

 Almost forgot  We opened up two new classes in April at Lean Body Fit Camp. Another
6am class and a 815p.Shout out to Larmar A. And C. Carter for helping me run things and making it an easy transition. I am not just saying this but All  my fit campers  are awesome!! I am blessed to be used to help so many people. We have a blast everyday.!!



Find your soul purpose and you will never work a day in the life!(learned that from Killing Sacred Cows gotta get that book!)

Here is a video a sneek peek into the world of LB fit camp.Enjoy! Im going to be doing more videos so let me know what you want tosee in the comment section or how you liked this one!!

Whew okay   now that you are all caught up on the latest...keep your eyes open for  my next post! Comments welcomed about anything.. you can say Hi ...Bye  make a smiley face something to let me know you are out there and reading my stuff and hopefully getting something out of it!!

Until next time!

Its easy to Start Something... but only successful people
FINISH STRONG!!

Chelsea C., CPT

http://www.lbfitcamp.com/ for more info on class times and schedule


Jer 33:3

Success Story!!

Hope all is well.
This is just one of the many success stories at Lean Body Fit Camp!!!

Come join the Fitness Revolution and you could be next!!





Thanks Rob! YOU Rock!!!

Finish Strong!!

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

You get for what you pay for...

Hey hope all is well!

Im writing this as Im getting ready to head out to Fitness Business Summit '11 in Costa Mesa,CA! Im soo amped its  3 days of Fitness, fitness and more fitness. I cant wait everyone is always awesome and I get to come back and impart all my knowledge to you. See how Im looking out for you..anyway I wanted to write this quick blog about a valuable lesson  I learned this week, and I would like to hear what you think.      

Okay anyone that knows me knows well I'm... fruggle-not cheap but" fruggle". I dont mind spending money, Im just not a fan of throwing it away. Anyhow I say that to say this...most of my friends and family know I  practically live at staples( and I love a staples gift card  as gifts more than just about anything...hint hint LOL) I go there for alot of my business needs, journals, supplies, boards pens, notebooks you name it its there.



Me and the Richani shes going to kill me:)



So I am there at least 3-4x a week picking up something..maybe I should get stock in Staples..hmm. Im there so much that I know all the workers and managers names and they know mine. We joke and have a good time..its always buzzing and the atmosphere is pleasant. Ive been hounding them to get to my fit camp, all in due time...(actually one of the managers stopped me the other day and wanted some info... that reminds me I need to email her).. anywho I digress from my point.

Onward...there  is also an Office Depot about the same distance from my house and there prices tend to be a little cheaper than Staples. So the frugglness in me ( I know thats not a word) sometimes goes to Office Depot.

The other day I go there even though I intended to go to staples but it was out of convenience that I went. I go inside and it dead as a door knob. Which could be to my advantage I can get in and out. so I picked up a few things and headed to the Copy Center ( my favorite place in Staples) sometimes at Staples Ill go behind the counter and help out when they are busy at the copy center, really I do, I probably shouldnt say thatm  but its fun.

So I go over and talk to the guy and he is very helpful and he is hooking up my certificates for me. Well in mid shift they change and this woman who evidently hates her job or life or both is now helping me. She never really said anything rude but made me feel like I was burdening her because I was making her do her job. Any how Ill spare you the  details but she messed up on a few things, was short with me  and just had a funky attitude.

 I couldnt wait to leave that place...and her funkiness was trying to cling to me on the way out. So it took me about 15minutes to shake off whatever mess she had going on. and I began to think I would pay 30x more to get good service and have a good time then to save 5 bucks and be miserable.

So the moral of the story is that if you are fruggle like me...pay a few more dollars and get top rate service. LOL!!
But really  1) be aware of your attitude and those around you, they are contagious..life is short we need to love more be mad less

 2) It had me examing and thinking about my Fit Camp and how I try my best to make sure everyone knows they are  appreciated, taken care of.  and get the results they desire(obviously some work has to be done on there part). You  do   get what you pay for... and  lets just say LB Fit Camp is the Staples of Fitness...LOL!

Thanks to all the staff at staples

Would love to hear what you think. Do you agree or not?

Make it a great one!!


Chelsea C.
Finish Strong!
http://www.lbfitcamp.com/

What foods should I keep in my house...

Hope this finds you doing AWESOME!!

Everyone is always asking me what  should  they eat most of or stay away from. I always preach balance for the most part. But there are some foods you should eat on a very limited basis. Anywho I made a list. My recommendation is to print it out when you get a chance.

WHAT FOOD SHOULD I HAVE IN MY HOME ON A REGULAR BASIS TO MAKE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS?

Looking and feeling healthy is created by a lifestyle you design for yourself to achieve your well being. It is an active process of becoming aware of and making choices ...

Organic if you can - Our world is becoming more and more tainted with dangerous chemicals. In an attempt to increase production and capture bigger market shares, the use of fertilizers, pesticides, food additives; such as dyes and preservatives has become so prevalent that "artificial ingredients" are now outnumbering "natural ingredients" on many food content labels. It is the opinion of many experts that this ever-increasing use of artificial fertilizers, pesticides, and chemical additives has a direct correlation to the ominous rise in cancer rates and other health problems.

Organic foods are rapidly becoming recognized as a logical alternative in this chemical-laden world. The focus on environmentally-sound agricultural methods and "sustainable" agriculture is getting the attention of many who are now concerned about what they're eating as well as the environment. Organic food is a reliable and safe alternative to the issues regarding conventionally grown, processed, and packaged foods.

Recommended Portion size at each sitting is in parentheses - ** is unlimited.

• Dry roasted nuts like Almonds, walnuts, hazelnuts ect. (2oz – about 24 almonds)

• Skinless, boneless chicken breast (3 to 4 oz for women and 4 to 6 for men, palm size, 1 inch thick)

• Lean meats in whole form, not ground/Fat trimmed. (3 - 4oz for women & 4-6oz for men. Palm size, 1 inch thick)

• Fish that swim like Halibut and Salmon ect. (3 to 4 oz for women and 4 to 6 for men, palm size, one inch thick)

• Tuna canned in water (1 can)

• Advocare Meal Replacement Shakes for breakfast most days. (do not add anything but water and ice) go to my site for more info on this product. One of mine and my clients favs- go to my site for more info on Meal replacements



• Lentils – any type of natural beans or legumes. (1 cup to 2 cups prepared)

• Oatmeal – Old Fashioned Rolled oats with no added sugars or flavors. Oat Bran. (½ cup dry)

Stevia to sweeten. Green tea.



MORE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS! -Some are great for snacks

• Fresh or frozen Fruits and Vegetables (not canned) :recommend you have with protein.

• Avocado (1/4 to ½)

• Yams/sweet potatoes (1/2 your fist)

• Broccoli

• Green beans

• Asparagus

• Spinach

• Tomatoes

• Cucumber

• Carrots (1 lrg or 1 cup mini’s)

• Corn (1 cup or 1 ear)

• Edamame – soybeans (1/2 to up to 2 cups)

• Peas (up to 2 cups)

• Lettuce and other leafy greens

• All berrys (up to 2 cups)

• Apples (1)

• Bananas (1)

• Cantelope/honeydew (1 cup)

• Pinnapple (1 cup)

• Oranges 1

• Grapes (1 cup)

• Mango/kiwi and other tropicals (1 cup)



• Olive oil, Expeller pressed vegetable oils, sesame oil. (1tbsp.) All types of vinegars.

• Braggs soy protein – to replace soy sauce. (drops)

• Deli Chicken and Turkey that is not processed, “added” to, or “pressed/ formed together. (3-6oz)

• Brown rice and whole wheat or brown rice pasta (1/2 cup prepared)

• An array of fresh and/or bottled herbs and spices for seasoning (**)

• Fresh Mint, Lemons/limes and 100% cranberry juice for flavoring water. (**)

• Egg starters – egg whites (1 to 4 eggs depending on protein needs)

• Mustard, relish, pickles, low fat mayo (1tablespon)

• Zero calorie butter spray

• Whole grain bread, rice or rye crackers. (1 slice, 5 crackers)

• Advocare Muscle gain Vanilla for adding protein to just about anything (1 to 3 scoops)

• Advocare Mulitvitamin and minerals Coreplex, antioxidant plus, omega plex, probiotic and other personalized supplements for your goals.

• Advocare Spark and Rehydrate (1 to 4 servings)

• Almond milk (1 cup)

WHAT FOOD SHOULD I NOT HAVE IN MY HOME ON A REGULAR BASIS. WE DIDN’T WRITE NEVER….WE WROTE “NOT ON A REGULAR BASIS”.READ LABELS

Wellness is an on-going lifestyle which requires taking responsibility & making healthy choices.

Palm, palm kernel or sunflower oils

Nothing ever with Hydrogenated oils – Fractioned is fine, that is totally different

Never anything with High fructose corn syrup

Butter

Margarine

Mayonnaise

Table Sugar

Anything fried

Fruit juices

Cereal( depends on the kind)

Dairy – On occasion dairy is fine but not a staple – part skim mozzarella cheese is best.

Bottom feeder seafood like lobster and shrimp – this is my weakness!!

Nothing with bleached, unbleached or enriched flours….always whole grain. No Chip, donuts, pastries, crackers.

Soda

Alcohol- get when you are having a social gathering not for regular use.

White sauces
--------------------------------------------------------------------------------------------
Wellness is an on-going lifestyle which requires taking responsibility & making healthy choices
 
OKay that should get you started. Make a check list if you are eating more things off the limited section then the recommended section you have some work to do. But you can  and MUST  make the change if you want to be healthy live long and look GREat! Just pick one thing to work on a week and pretty soon your habits will be changing and so will you waist line.
 
Questions or concerns are welcomed!
 
Finish Strong!!
 
Chelsea C.
http://www.lbfitcamp.com/

50 Great Snack Ideas!!

Hey!!!
Im always being asked about  what snacks are healthy and taste good. So I put togethere a list of snacks,
 50 in fact, so there should be something for everyone!  Hopefully these will also help you make your  own creations. If you have any personal favorites , please leave them in the comment section below… Enjoy!



Okay here are the snacks...they're only useful if you use them.

1. cup raw broccoli or cauliflower/ 1/4 cup hummus

2. 4 cup light popcorn/1 low fat string cheese

3. 1 sl. whole wheat toast/1/4 cup sliced avocado sprinkled with lemon juice

4. 1 apple sliced & sprinkled with cinnamon/2 Tbsp. raw walnuts

5. 1/2 cup unsweetened applesauce/2 Tbsp. raw pecans

6. 1 cup cherry tomatoes/1 low fat string cheese

7. 1 oz. non-nitrate deli roast beef/1 oz. low fat cheese slices/alfalfa sprouts

8. ½ cup warm br. rice/1/2 c skim milk/1 tsp. honey or agave syrup

9. 10 large black or green olives, rinsed/1 oz. low fat cheese

10. 3 rye krisp crackers/1 oz. sliced low fat cheese

11. 1/2 whole wheat Eng. muffin/1 Tbsp. natural peanut butter

12. 1 cup berries/ 1/2 cup nonfat yogurt/1 Tbsp. sugar free jam



13. 1 medium pear/1 oz. low fat cheese

14. 1 medium orange/ 1/2cup nonfat cot. cheese

15. 1 cup sliced red or green peppers/ ¼ cup hummus

16. ½ cup rinsed black beans/ 1/2 cup low fat cot. Cheese

17. 1 kiwi/1 low fat string cheese

18. ½ toasted pita pocket/ ¼ cup hummus

19. 1 slice sprouted gr. bread/ 1 Tbsp. natural peanut butter/1 tsp. sugar free jam

20. 1 oz. low fat Feta cheese/ 1/2cup unsweetened applesauce or sliced peaches

21. 1 slice whole wheat bread/1 tsp. light mayo/1 sliced tomato/1 oz. cheese-broil ‘til cheese is melted

22. 1 scoop unsweetened protein powder./ ½ cup berries/ ½ cup skim milk/no calorie sweetener-blend

23. 1 cup Kashi whole grain puffed cereal/ ½ cup skim milk/no calorie sweetener

24. 1 hardboiled egg/1 sl. whole wheat toast/1 tsp. non sugar jam

25. 1 veggie burger/1 slice tomato/romaine lettuce leaves/mustard

26. 2 large dates/1 Tbsp. natural peanut butter

27. 1/2 low fat, low sugar granola bar/1 Tbsp. sunflower seeds

28. 6 oz. can of low sod. tomato or v8 juice/1 wedge light laughing cow cheese/5 whole wheat crackers

29. 1/2 cup plain nonfat yogurt/1 Tbsp. natural peanut butter, nuked and stirred into yogurt/1/4 sliced banana

30. Low fat string cheese/1 slice whole wheat bread

31. 2 Tbsp. raw cashews/1/2 cup grapes





32. 12 almonds/1 cup sliced mango

33. 1/2 cup .nonfat cot. cheese/1/2 cup applesauce

34. ½ oz. non-nitrate beef jerky/5 whole wheat crackers

35. Apple/2 Tbsp. natural peanut butter

36. 1 oz. non-nitrate deli turkey/1 cup raw veggies

37. Can of tuna/2 Tbsp. low fat dressing./greens

38. ¼ cup hummus/1 cup raw veggies





39. 1/2 pb&j sandwich-all natural/whole wheat

40. ½ cup plain nonfat yogurt/1 Tbsp. ground flaxseed/1/4 cup unsweetened applesauce

41. Can of tuna/1 slice whole wheat bread

42. 1sm. banana/1 tbsp. natural peanut butter

43. 2 cup melon/2 Tbsp. pumpkin or sunflower seeds

44. 1/2 cup jicama slices/1/4 cup hummus

45. 1 low fat string cheese/ 1 cup sliced cukes

46. 2 Tbsp. natural peanut butter/2 stalks celery

47. 1 cup snow peas/1/4 cup guacamole

48. 1 cup baby carrots/2 Tbsp. natural peanut butter

49. 1 whole grain rice cracker/1 Tbsp. almond butter/1 tsp. sugar free jam

50. ½ cup unsweetened pineapple/ 1/2 cup nonfat cot. cheese






 
There you have it! I recommend you print this list out.
 
Finish Strong!!
 
The only lmitations are the ones we allow others to put on ourselves!
 
Chelsea C.
 
"You cant stop a freight train with a fly swater"....if you have to ask dont bother LOL!. Would love your comments on the snacks though.

Feel the Love---Your Exclusive offer & a video

Hey
Hope all is well. This will be a short but Sweet email... get it sweet for Valentined Day!! 

Any how since Valentines Day is coming up and I wanted to share how much I care about each and everyone of you I decided to show you.

IF you call me, email me, text me, skype, twitter, facebook,linked In, myspace me( I dont even have all these forums set up.. but I should) and let me know you want to try my camp out for a month  I will take $100 off of the usually monthly price ( for one month, first time clients only)



The  only catch is you have to contact me before Monday February 14th to get in on this deal. So dont wait it will go back up to the normal price on the 15th.
Monthly Camp includes:

• Complete Body Diagnostic (Body Fat, Measurements,weight)
• Before and After Pics
• Food Journal
• Meal Plan & Best of all getting the Results you want and Deserve! 

 Hope to see you in class!!

Here is a sneek peak of some of what we do in class....





There are more videos to come...so stay tuned...



Had to do it I love M.J!

Finish Strong!!
See ya in Class!!oh my office number is 562 989-1217.

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

How is your Quality of Life?

Hope 2011 is going great!

I just came back from a 'mini vacation' to Northern California ( also known as 'the Bay'). I live in Southern California so its about a 50 minute plane ride. My friends live out there so thats my excuse to go up there from time to time.

As soon as I got off the plane I went to one of my best friends basketball practice. Well actually I was stranded at Starbucks for 2 and half  hours but who's counting and  thats a story for another time.

 My friend is the Head Womens basketball coach at a local college in the area. I was talked into playing with them at practice. ( Actually I asked and they graciously said ok) they probably wished they didnt because I ran circles around those yourng girls. I had more energy than a 3 year old with cotton candy LOL! The secret is that I love and respect the game of basketball so much that I cant help but show my passion...we had a good time!!

Anywho after a sweaty practice. We went to my friends house and had a fish fry. For those wondering what that is ...we went to her house and fried fish LOL! Yep what can I say I was on vacation and I just probably burned 1,000 calories at basketball practice and I had a salad...so dont judge me okay..

The next day was Game Day. My friends team had a big game. Needless to say they didnt do very well and lost. But it was fun to see my friend coaching her team anyway.  Afterward we went to get some food to eat and then went to karoke. No I dont make it a habit to go to karoke...and if you do more power to ya!
 I cant sing but I can dance, so we did that.

Side note: I was stretching before I was about to dance( dont judge) and some other girl decided to follow suit and ripped her jeans!!! It was hilarious wish I had a picture of that. But this one should do!  



The next day we went to the hills of Berkeley its called something but cant remember ( I'm a nature lover- I cant help it) We took pictures at the lake, overlooking the hillside and climbed a huge rock and watched the sunset. It was beautiful!! Yes  all photos were taken by me- maybe ill take up photography;)

 

Then we met up with an old college teamate for dinner and laughs. Its always a blast shout out to P.K., T.T, and Mi Mi we all have nicknames mine is C.C ( I never had a nickname growing up and now I do!) Oh and missing is Sabrina- Brittany! LOL

I capped the weekend off at Brunch in San Francisco. This was a restaurant with a D.J. good food and people dancing in the aisles. I guess thats why it was an hour an half wait? After our bellies were full we walked it off  for a few hours, we watched the playoffs and I hopped on a flight back to Southern Cali.

So why am I sharing my excursions with you? Just thought I would and  I was thinking how blessed I am to have my health and ability to do all the things I like.  I work hard and I always balance it out with a little R&R.

When is the last time you got away from the hustle and bustle of everyday life? And more importantly is your body in the shape you want it to be in, so you can play with your kids,  climb a rock, dance all night, walk up a flight of stairs or walk for 2 straight hours? Some people can't walk, have limited use of there limbs or are too sick to move. So if you do have all your facilities you need to be sure to take care of them.

See your health is more than just the outside and looking good..its about being healthy feeding your body the right foods and being  able to do daily tasks, and more ,with ease and enjoyment!
Thats what  we are all about at Lean Body Fit  Camp!

You cant' do anything about the length of your life,
but you can do something about its width and depth
-Shira Tehrani

Would love to hear what you do for R&R!! And how you can improve your quality of life<

Finish strong!!

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

UnHappy People & how to be Happy

As some of you may already know, fitness legend, guru and pioneer Jack LaLanne passed away yesterday at the age of 96 and we lost a great, great man.


Jack was just so golden in everything he did. If this is your first time hearing about him...where have you been?Just kidding... He basically started fitness when no one was doing it and they thought he was crazy.

But nothing captures the essence of Jack like this 3-minute video:


http://www.youtube.com/watch?v=NEboAJf9UVc



It's a very special message that Jack left at the end of one his shows back in the day and I just think it may be the most important advice any of us could ever strive to follow:



http://www.youtube.com/watch?v=NEboAJf9UVc



I  hope that I can even have a small fraction of the impact that this man has had on the world's fitness and peoples lives. And I'm very appreciative of the path he paved to allow me to do what I love every day... helping YOU find happiness through fitness ;)

Thanks Jack for all you have done and will continue to do...
Finish Strong!!!

5 Simple Steps to a Leaner you in the New Year!

Hey there,
Hope the second week of the Year is treating you well. I just came back from celebrating my moms birthday! We had a blast and I made her a cake and I actually surprised myself it was pretty good.Chocolate marble fudge im not a baker but I did it for my mom...gosh I love that woman! Any how on to the 5 simple steps....  


Keep an open mind, read them all the way through, and ask yourself honestly: “how many of these am I actually doing?” If you really want to lose fat, then at the end, I suggest you pick one lesson and start using it right away.

1. Measure what you want to improve.                                                      

At Lean Body Fit Camp we keep data on everything clients want to improve. Wanna lose weight? Step on the scale. Wanna be more precise and lose fat? Get out the calipers and measure body fat. Wanna fit into your skinny clothes? Try them on once in a while. Wanna feel better? Then every few weeks, actually ask yourself how you’re feeling, write it down, and review it every few months.

Basic stuff right? Not really. I have worked with professional athletes and teams, I consult with major gym chains on their personal training practices I work one-on-one with clients from all walks of life from all over the world. And believe me: practically no one does this. In fact, sometimes I feel like we’re the only ones who really do this stuff, and the reason is because it works! There’s an old saying you’d be wise to follow: “What gets measured gets done.”

2. Do something every day.

One of my colleagues once put it best: if something is important, do it every day; if it’s not important, don’t do it at all.

Change happens only when you slowly tear down old habits and build new ones in their place. That has to be daily, in my experience. In fact, that’s one of the reasons exercise alone doesn’t work — doing something 3 times a week isn’t enough to build a new habit. I want you to do have something every day. A workout to do, a lesson to read, a habit to practice, fellow clients and coaches to chat with. If you want to get in the best shape of your life, ask yourself, “What’s one thing I could start doing every day?”

3. Make it easy.

To do something every day, you have to make that “something” easy enough that you’re 100% confident you could do it every day for 30 days. That often means scaling your ambitious plans way back.

Unfortunately, most people when they start a program try to do too much. They commit to working out an hour a day, eating four healthy meals, cutting out chocolate, running a marathon, cooking more, waking up earlier — nothing less than a complete overhaul of their lives. Maybe they’re able to do it all for 3 days, a week, some people even a little longer perhaps. But inevitably, they miss a day, then two . . . then it all falls apart. They lose confidence, feel guilty, beat themselves up, and go back to doing exactly what they were doing before: nothing. All or nothing.

Instead, make it easy on yourself, way easier than you think at first. Instead of eating 4 healthy meals a day, eat 1 healthy meal a day and give yourself permission to leave everything else the same. Can’t commit to that for 30 days? eat an apple a day. Or take fish oil each day. Or switch from your morning latte to a green tea, or water. Instead of working out an hour a day, how ’bout a 10-minute walk? Is that too much? What about a 5-minute walk?

“Chelsea, don’t be ridiculous, that’s not going to do anything,” you might think. But that’s just your ego talking: you don’t want to look foolish or admit that something so easy might be all you can muster right now. All I can say is: stop that. That kind of thinking will keep you stuck exactly where you are. Let go of your ego, look at where you are accept it, and commit only to something so easy that you could do it without thinking for at least 30 days straight.

We stay away from “all or nothing” thinking. Instead, we commit to “always something” — no matter how small at first.

4. Practice only one habit at a time.

I want you to work on just ONE habit at a time. You may find this frustrating at first, because you probably expect to be able to do everything, right away. But that’s just ego-driven impatience, and unfortunately change doesn’t work that way.

Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time, for say 3-4 weeks before introducing a new one. BUT: introduce even 2 new behaviors at once, and the failure rate is nearly 100%.

Again, put your ego aside, and change your expectation: people can only change one behavior at a time. So pick one — anything positive will do — and give yourself permission to leave everything else in your life as-is, at least for now. There will be plenty of time for the rest, trust me. People overestimate how hard change will be, and underestimate how long it will take. Stick to one habit at a

5. Be accountable to someone.

As much as you need to be picked up when you’re down, as much as you need be helped and supported from time to time, as much as you need some positivity in your life . . . you also need someone to get you back into gear when you’re slacking, and help you snap out of the simple laziness that we all fall into from time to time.

At lean Body Fit Camp, that person is your coach, whose job it is to stay on top of you as much as it is to support you. If you miss a day, okay, fine; miss two, and we’re on you. If there’s a legitimate problem, we’ll help find a solution; if there’s just an excuse, we’ll call you on it and get you back to being honest with yourself again.

Everyone needs someone to hold them accountable, especially in the beginning of a new process that they’re unfamiliar with. So who is that person in your life right now? Who challenges your excuses? Who helps you get back on track?                                                  

Who are you accountable to?

Pick one, and put it to use today, because that’s what it really takes to change. leave a comment and let me know which one you will start doing today.

"There is no time like the present and the present is a gift... unwrap it"
For more information go to www.lbfitcamp.com

Start Fast. Finish Strong!!

Chelsea C

The New Year is 5 days old and I hope you are staying focused on your goals. My good friend and nutritionist Chris Mohr, put a challenge up for the New Year to his clients , now my clients are being put to the same challenge. Keep reading to find out what Chris and I are doing and join in.

Its the time of year when everyone has lists, lists of what they need to accomplish in 2011. Lists of what will be accomplished in 2011.

Usually on top of the "resolution" list is to lose weight.   
But rather than just tell yourself you want to lose weight, we have a REAL Challenge for you.

Losing weight is the endpoint goal.

Rather than looking at the endpoint, though, what about the process it takes to get there?


We call them "Process Goals."

And I'm putting out a process goal challenge for you — not just to lose weight, but completely change your life by giving you more energy,  feeling better, decreasing how often you get sick, allowing you to focus more,  and your skin will improve and much, much more.

Seriously.

It’s not a magic pill or potion.

It’s eating REAL FOODS. Crazy, right? 

What does that mean?

Eliminating packaged junk.

Going through your kitchen and tossing out processed food coloring that is sold as "food" (think chips, candy, etc)

Not drinking liquid sugar, more commonly called soda (or any other sugary drink loaded with calories).

Instead of those, Real Foods are:

Foods that fuel your body

Foods that have very few ingredients and are ones that you can actually pronounce

Foods that make the cuts include nuts (all types), veggies and fruit, wild seafood, beans, grains like quinoa, free range eggs and chicken, grass fed beef. Ideally a lot of these will come from a local farmers market — everyone may not be able to get to a farmers market- but you would be surprised to see how many farmers markets have popped up lately. But the more local, the higher the nutrients, so aim to take advantage of Farmer’s Markets when possible.

Does this mean you’ll have to cook some? Sure does.

Does this mean the drive thru won’t be a regular stop for lunch or on the way home anymore? Yup

Does this mean you’ll save a TON of money because eating out is expensive? For sure.

And you know what else — you’ll feel like you’ve never felt before.

It has nothing to do with what the scale says — yes, that may move in the direction you want it as a results of eating REAL FOODS — but it’s not the goal of doing this.

Taking action is how you will achieve whatever it is you want.


Until then, success will be a struggle.

 
Thanks Chris, I am excited to take on this challenge myself and can't wait to post the great results that all my clients will be getting.
 
Fitnish Strong!
 
Dedicated to your Health and Fitness,
 
Chelsea C.