Lean Body Fit Camp

37 things I learned in 2011

2012-01-18T11:40:00.000-08:00

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

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

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

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

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

4. God is Love!!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

18. I like the sound of my voice:)

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

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

20.You sow what you reap…good or bad.

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

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

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

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

25. Learning to love more openly and freely.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Okay I gave you two extra;)

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

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

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

Monday Motivation quotes

2012-01-09T13:32:00.000-08:00

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

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

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

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

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

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

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

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

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

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

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

Create a Great Day!

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

When??

2011-12-14T13:21:00.000-08:00

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

2011-11-21T18:29:00.000-08:00

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?

2011-09-27T13:29:00.000-07:00

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

2011-09-07T12:28:00.000-07:00

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

2011-08-17T18:19:00.000-07:00

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 :-)

2011-08-04T09:37:00.000-07:00

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?

2011-07-07T10:41:00.000-07:00

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

2011-05-18T15:40:00.000-07:00

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)

2011-04-18T15:29:00.000-07:00

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!!

2011-03-30T21:53:00.000-07:00

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...

2011-03-17T23:51:00.000-07:00

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...

2011-03-11T20:37:00.000-08:00

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!!

2011-02-16T13:31:00.000-08:00

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

2011-02-08T15:29:00.000-08:00

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?

2011-01-27T14:08:00.000-08:00

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

2011-01-24T13:15:00.000-08:00

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!

2011-01-12T21:56:00.000-08:00

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

2011-01-05T12:47:00.000-08:00

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.

37 things I learned in 2010

2010-12-31T18:07:00.000-08:00

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

2010-12-14T13:49:00.000-08:00

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/

2010-11-30T14:32:00.001-08:00

2 Key Questions to Stop Body Bashing

2010-11-25T11:44:00.000-08:00

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?

2010-11-22T17:17:00.000-08:00

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

2010-10-13T12:41:00.000-07:00

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...

2010-09-17T16:53:00.000-07:00

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!!

2010-09-08T16:15:00.000-07:00

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?

2010-08-13T12:10:00.000-07:00

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

2010-08-06T13:56:00.000-07:00

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!

2010-07-30T22:39:00.000-07:00

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.....

2010-07-14T17:57:00.000-07:00

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

2010-07-13T12:02:00.000-07:00

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.

2010-05-28T17:27:00.000-07:00

take 3 minutes to watch!

The Double-Edged Sword of “Healthy” Fast Food

2010-05-21T17:54:00.000-07:00

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/

What I learned from Fitness Business summit..

2010-05-14T21:47:00.000-07:00

Hope all is well!!

I just got back from a fitness Seminar , it was actually a Fitness Business Summit. Which was awesome, imagine 300 fitness professionals in one room trying to better themselves for their clients. there were some great Speakers like Joe Polish(this guy has worked with everyone). Look him up.

I networked with some awesome people from all over the country from Brooklyn N.Y , Minnesota, Chi-town and Philly, to name a few. Its rare that you go anywhere and met dozens of people that have great energy and are really good people...so that was refreshing! On Friday night we all networked at Dave and Busters its basically like a Chuck E. Cheese for adults I had a blast. The next night I took a couple of complete strangers (well I meet them the day before at the Seminar) to Downtown Disney. They were from New York so i thought Id show them the Happiest Place on EArth..LOL!!( Quick shoot out to Aja and Mark if your reading this!!)

Me on a Harley!!

Everyone had a great time, Im sharing this with you to let you know that whatever you enjoy doing(provided that its not illegal and its not hurting anyone directly or indirectly) go do it and whats even more important is that you find like minded, positve, motivated people to surround yourself with... the sky is the LIMIT!!

That is basically what my Fit Body Boot Camps are...a meeting of like minded individuals, striving for excellence in a positive environment. You have to win and in this case you have to tone up, lose weight and feel GREAT!!

I learned a few things at the Fitness Business Summit 2010 and would like to share them with you:

I dont just help people lose weight I save lives!!
Anything that Ive ever done that had any significance, took me out of my comfort zone
Know your purpose and pursue it
Sometimes you have to pay the price(monetarily) to acheive your goal
Invest in yourself..your worth it
If there are crabs in your life let them go(a crab is someone or things that are constantly pulling you down and keeping you from achieving the greatness you already have)
Networking is fun and works
Consistency is key
A.P.E appreciation, passion and energy bring it everyday!!
Start living your life NOW...its the only one you have..dont wait
Stop thinking in the box, stop believing what people tell you, you can or cannot do.sometimes people tell you things like that only because they have tried and failed. And dont be afraid to fail everyone that has ever accomplished anything failed thousands of times before they succeeded!

Well that's it for my wise words...Hope they help and come in handy. I enjoy sharing what I learn from different places with you.

Feel free to share some things you have learned from life .
Until the Next time,
Stay Fit and Fab(thats my new slogan he..he )

chelsea C.

5 Nutrition tips for Fat Loss

2010-03-17T13:04:00.000-07:00

This is always tough to admit, especially as a Fitness Professional but nutrition is more important than your workouts when it comes to fat loss. Actually for me, I don’t have a problem with that because my job is to get You results.

And since diet is more important than exercise, I've decided to
spend some time sharing nutrition tips this week, starting with
these 5 diet secrets:

1) Your nutrition program doesn't have to be extreme.

Hold up on making any extreme diet changes. Make sure the nutrition
plan you've chosen is sustainable. Simple diet changes go a lot farther than you might think.

Its better to make small gradual changes. Why not just eat more whole, natural foods, rather than trying to go on an impossible-to-stick-to ultra-low carb extreme plan? Which doesn’t work anyway.

2) Get the junk food out of the house.

Yes I said it.Easier said than done..I know. If it's in your house, you'll eat it...and trust me, this goes for me too. Some friends came by from Northern California and they left a bag of Doritos in my cabinet. I don’t ever eat Doritos but since it was in my house I found myself wandering to the cabinet and feeling like Chuck Norris:/ So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the "diet-killing" gap.

For some people, the diet-killing gap is usually between work and dinner. For others, it's between dinner and bedtime, but for almost everyone, there is a point in the day when we suffer from mindless eating.

So make sure you have alternatives...bring a snack to work like grapes, apples, pretzels, or handful of walnuts and raisins to name a few. Or have these snacks available as soon as you come home from
\work. The major reason we end up eating so much or making poor food choices is because we wait too long to eat, and when you are starving logic goes out the window.

After dinner, if you need something sweet, stir up some fruit with
plain yogurt, or strawberries. or another fruit combo just stay away from the brownies, cookies, and chips everynight.

4) Chew your food 5-10 times before swallowing.

Most people eat so fast they only chew about 1-2 times. You'll really
notice a difference and you'll slow your eating so you feel full. This is what I have to work on,hey you can’t blame me I was the youngest of 3, I had to fight for everything

5) You need help getting more vitamins and minerals daily…to combat weight gain.

If you are truthful with yourself. Most of us would say our diets are lacking in one area or another. The truth is we need help getting enough nutrition. We often eat foods that are high in calories (fast foods, cookies, fried foods, chips, sodas) but not a lot of nutrition, leaving us dissatisfied and looking for more to eat, which leads to weight gain.

That is why for the last year I’ve teamed up with Advocare and Drew Brees (super bowl MVP) Okay I don’t know Drew personally but he uses the products. The great thing about Advocare is that it is based on nutrition first, but the great side effect is long lasting weight loss. I recommend several things to start off, but depending on your goals it may vary. I have my clients, family members and myself on the products, and we are getting great results, so I thought why not share it with you.

.

Herbal cleanse:
It’s like spring cleaning for your body or an oil change for your body. It’s going to make the foods you eat and the supplements more effective because you are running on a cleaner system. Since we tend to eat a lot of breads and starches you are probably clogged up preventing you from losing weight. The saying is “If it’s not coming out…its not coming off!” This is a 10 day cleanse its not harsh and you can go to work and do your daily activities, without "worrying" and it tastes good!

Meal Replacement- you can have it in the morning for breakfast or mid day. It gives you 24 grams of protein first thing in the morning which starts your day and food choices off right.Studies show that those that don’t eat breakfast have a 300% chance of being overweight and a 400% chance of heart disease. In addition you don’t have to worry about what you are going to eat for breakfast.

Catalyst-(a.k.a butt be gone, gut be gone!) it adds definition in arms, legs and abs and decreases cellulite. In order to keep your muscle (aka metabolism) and burn the fat you need to eat protein every 3-4 hours which most of us don’t do. It’s like eating a chicken breast without the calories . And most of us are eating too many calories as it is. You take these before you work out, so if you aren’t working out. You need to start.

Spark pouches Energy Drink: this is for all you coffee drinkers. Many of my clients have replaced this instead of coffee. This is awesome it not only gives you energy but laser like focus! You have to try it to believe it! AdvoCare Spark® Energy Drink mix is a unique multi-nutrient system. Its 21 vitamins, minerals and nutrients work synergistically to give you healthy, balanced energy without making you jittery like other caffeinated beverages.

So those are a few of the vast products I recommend .

Go here for more info on these awesome products: http://www.workwithchampions.com/ ( go to testimonials) Comments are always appreciated !! contact me if you need more info.

So those are just 5 of the diet secrets I have for you this year.
Until next time,

And just in case you havent picked up my book Fitness Made Simple, that is filled with basic exercise and nutrition information the will get you to your fitness goals! go here www.tinyurl.com/fit12

Dedicated to Your Fitness Success!

Chelsea

My Girl Scout Confession....

2010-03-04T12:30:00.000-08:00

Hope all is well....

Its Girl Scout cookie season...again, and I have to admit I have fallen into the trap. I bought 2 boxes of girl scout cookies(do-si-dos and thin mints).Only because my 8 year old cousin is in the Girl scouts and there is an unspoken rule in my family, if one of my nieces, nephews or cousins is selling something for their school, club or whatever else, you have to support them. (so yes I was forced!)

I dont know why I didnt just buy one box or just give her money.(next year for sure) Plus since I very rarely keep cookies, cakes and the like in my house I thought I would be okay.
WRONG!!

Even when I didnt want the cookies I found myself going in the pantry and pulling out twoor three. I thought this is the very reason I dont keep sweets in my house. Now thats not to say I dont ever eat sweets, its just that I dont keep them in the house, so I wont be tempted by them. (I'm happy to report that the cookies are almost gone..I guess I should give them away...but since I follow the 90/10 rule its not that big of a problem), anyway enough of my cookie confessions.

Here are 4 strategies that will allow you to enjoy your favorite girl Scout Cookies ...without wiping out your hard work and destroying your body!!

So how can you support your local Girl Scout Troops without sabotaging your fat loss efforts?

Here are a few tips:

1.Remember our 90/10 rule – 90% of the time, eat clean. The other 10% of the time, relax a bit. And that’s where something like Girl Scout Cookies come into play – the “other 10%” of the time. On occasion, I wouldn’t worry about them. If they follow every single meal or even dinner every single night of the week, it would be smart to cut back a bit.

2.Hide them. We’re not all about buying junky foods and hoarding them under the bed or closet so you can secretly eat them when no one is looking. Hide them by putting them in the freezer – out of sight, out of mind.

3.Portion them. Take 1 or 2 cookies out of the sleeve and put the box back. You’ll be less likely to finish off a sleeve if the box isn’t sitting in front of you, open, and calling your name.

4.Donate money without taking the cookies. If you know that when there is a box of cookies in your house you’ll finish them in a matter of minutes, don’t buy them. Simply pay for a box but don’t take it.

And the 4th suggestion is what Im doing next year. The Girl Scouts are a great organization and my cousin is one so I have to support and donate – but since I've learned my lesson about boxes of cookies around the house, I'll just give money and they can keep the box for themselves....check back with me next year, and see if I hold up to that one. Hey no one is perfect, just strive to eat more real food then junk food.For more information on that check out my book Fitness Made Simple: www.tinyurl.com/fit12

Hope these tips helped. If you want more tips and info. on how to reach all your fitness goals go to www.tinyurl.com/fit12 Friday the sale ends, dont wait!

Dedicated to YOur Fitness Success!!

Chelsea C.

Top 10 things NOT to do when working out.....

2010-02-28T20:24:00.000-08:00

Hope all is well!!!
Okay Im writing an article for To Your Health Magazine about the Right and Wrong Way to exercise. So I thought Id let my readers in on it before I send it off.
So here it is...if you do these things please dont be offended. Just take it as constructive critisim and that I care about your saftey. Whether you work out in the gym or at home this can help you

1.Do not make jerking motions when doing any exercise unless you are doing a 'clean' and if you are wondering what it is, my point is proven. We do not jerk while we walk at least most of us and you shouldnt. so why do it when you are working out?

2.Do not lock out knees or elbows. So many people do this when they are workoing out and then wonder why they have knee and elbow pain. NEVER lock out, your joints need to be slightly relaxed so that all the weight isn't on them, but evenly distributed.

3. Push ups. Both men and women are guilty of this.There is not suppose to be an arch(or dip) in your back when doing push ups. If you are feeling any lower back pain when doing push up stop. The back should be straight and pararell to the floor. whether you are diong them on your knees or not

do not let your back arch or dip it should be flat and do not lock out your elbows... if you are injury is around the corner
4. Lat Pulldown- for those of you that go to the gym its the machine where you sit down and pull down its a horizontal bar (thats the best way I can describe it)... do not I repeat do not put the bar behind your neck it isnt doing anything but putting stress on your shoulder blades and spine. I have seen many people tear up there shoulders. Please pull it in front of you. Thank you

5.Walking lunges- TIP: If you cant do a standing lunge properly please dont start doing walking lunges. Most people are doing lunges totally wrong. When you are in a split stance you go straight down do NOT let your front knee go forward past your foot. I know numerous people who have injured themselves because of this.
6. Squats. same rules apply for the lunges. do not let your knees go past your feet.So dont lean forward sit back like you are sitting in a chair. Make sure that about 80% of the weight is in you heels.

7. Abs(crunches)-they should start calling crunches something totally different like 'head crunch'. Because thats what people do. Pull there heads instead of relaxing there heads and actually getting there shoulders off the ground. pulling of head as your doing a crunch is WRONG!!!!! My book Fitness Made Simple shows me doing crunches correctly and with instruction along with alot of other great information. Go here for more information : http://www.trainwithchelsea.com/ebook_for_sale.php

8. Leg press - Please please dont let your knees go near your ears when you are on the leg press machine. That is not the position that your knees should be in. YOur legs should make about a 90 degree angle.

9.Chest press- remember that arch I was telling you about? Well this is the exercise where this is mostly used. Barbell Chest press- this is where alot of guys get on the bench, put on a stack of weights that are too heavy and then attempt to lift the weight. Although they usually lift it they do it with everything but there chest. There lower back and butt are so high off the bench a small army can go under it. At some point something is going to pop and its not going to be good.

10. Hour of cardio (negative)- YOu do not i repeat do not and should not do an hour of cardio unless you are training for a marathon or something of that nature. 30 minute interval training is plenty!! which means 30 second sprint 45 second recovery for about 20-30 minutes

LOL!! Look at Arnold or should I say the Governator!! I love this country!! How a body builder/ half actor can become a Governor:)Only in America!

Most of these exercises are shown in full color and correctly in my e-book Fitness Made Simple, along with TONS more information! Go here www.trainwithchelsea.com/ebook_for_sale.php more information on
FITNESS MADE SIMPLE
Go To www.trainwithchelsea.com for more information on how you can have me personally help you get to your Fitness Goals!!
Hope this helped you in some way shape or form.

Dedicated to Your Fitness Success,
Chelsea C.

39 things Ive learned in 2009

2009-12-29T12:27:00.000-08:00

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

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

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

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

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

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

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

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

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

8.Love cannot be forced

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

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

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

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

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

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

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

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

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

17. The only limits are the one in your mind

18. Laziness is the root of all evil.

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

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

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

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

23. Window shopping sucks! who invented that?

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

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

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

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

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

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

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

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

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

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

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

35. Gift Cards Rock!!

36. Without God in my life I am nothing

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

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

39. Anything Denzel Washington stars in is Awesome!

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

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

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

2009-12-18T15:30:00.000-08:00

Hope this post finds you doing well!

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

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

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

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

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

These 5 Holiday Fat Loss Secrets can help.

2009-12-12T17:19:00.000-08:00

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

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

We’ve heard it all…

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

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

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

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

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

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

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

And the cycle continues.

Stop the Insanity!

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

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

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

These 5 Holiday Fat Loss Secrets can help

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

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

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

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

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

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

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

Chelsea C.

Things to Ponder....

2009-12-04T15:07:00.000-08:00

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

Lifting yourself up and continuing forward

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

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

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

When things go wrong don't go with them.

- Elvis Presley

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

- EE Cummings, poet

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

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

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

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

Chelsea C.

3 Easy Secrets to Your Fat Burning Holiday Plan

2009-11-26T12:26:00.000-08:00

Happy Thanksgiving!!

If you want to do the impossible and LOSE fat over the holidays,

then keep reading....

Losing fat and keeping the weight off over the holidays is easier

than you think. And I'm going to show you exactly what you need to

do to lose fat while enjoying yourself at big meals and parties over

Thanksgiving, Christmas, and New Years.

There's just 3 simple steps you need to follow.

1) You need to plan out your reward meals in advance. Remember, it

is a big psychological boost to your fat loss program if you can

still enjoy your favorite foods while transforming your body.

So here's what you need to do. Simply grab a calendar and mark off

the days when you have a big meal planned. Don't forget, you get

at least one meal per week when you can have whatever you want.

That means you can mark off Thanksgiving Thursday, and then your

work holiday party, then your family Christmas dinners, and any

other event you have planned. Once per week you get to reward

yourself for doing such a great job with your program. So enjoy!

2) The second thing you need to do is plan out your fat burning

exercises sessions in advance, so you know exactly what you need to

do in order to free up more time for holiday parties, shopping, and

merry-making.

Remember, you don't have to do long, slow, boring cardio if you want

to lose stomach fat. In fact, you have to do just the opposite. You

need to cut your workout time, cut the time you spend at the gym,

Switch to the simple, bodyweight and home fat burning exercises in

the Turbulence Training system. You'll love how you can burn fat in

the comfort of your own home in just a few short minutes each week.

If you do like going to the gym like myself you can still do the workouts there and add

whatever extra exercises you would like.

3) Stay strong with social support. Now more than ever is the time

of year when you need to spend time with your social support group.

Team up with a friend or family member and check in with them daily and talk about your

successes and struggles. It really helps!!

So that's all you have to do...just follow that simple 3-step plan

of reward meals, planning, and social support, and you'll lose fat

over the holidays.

If you want a little more guidance I recommend you get the exact diet and fat burning plan

from Turbulence Training from fitness expert, and a good friend of mine, Craig

Ballantyne.

Plus, with today's special offer, you can try out the Turbulence

Training Fat Loss System for only $4.95 for the next 21 days.

Click this link to try out Turbulence Training today:

www.tinyurl.com/blow-torch-bodyfat

To your fat burning success over the holidays,

Chelsea C.

Oh the Turbulence Training System has a 60-day guarantee. If you

aren't 100% satisfied, just let Craig Ballantyne know and you'll get

every penny back.

3 Secrets to Get a Great looking Butt!!

2009-11-12T21:38:00.000-08:00

Hey Hope all is well!! If you want to lose thigh fat, get sexy legs, and build a perky butt

and booty that you can be proud of , then this will be the

most important article you ever read.

Nutrition is the secret to success for women when it comes to

sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so!

Research shows you'll lose more fat if you track your diet and

write down what you eat.

Record every aspect of your nutrition for at least 1 week. Most

people have no idea how many calories they are eating each day. Just

doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life...

1) The #1 diet secret to success is...

To remove excess sugar and processed foods from your diet and switch

to cheaper and healthier foods. In the Booty for Life program, you'll

receive a complete calorie counter and meal plan guideline to help

you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional

improvement per day (such as replacing your lunchtime soda with

water) and one large change per week (such as setting aside time on

a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you'll also get...

- The Treats and Cheats Food Guide

- A step by step system to determine the number of calories you need

- Detailed guides to good carb, high-protein, and healthy fat foods

- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home - and

even while LYING DOWN! - can help you sculpt your booty and "perkify"

your butt.

In the Booty for Life workout program, you'll discover...

- Unique LYING DOWN exercises that work your butt

- Proven exercises to burn belly fat

- You don't need long, slow cardio or boring crunches

And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and

nutrition guide:

www.tinyurl.com/firm-butt

Dedicated To Your Success!

Chelsea C.

Do You have the Guts to do this?

2009-10-28T10:35:00.000-07:00

The other day prior to me going out of town, I was running around like a chicken with its head cut off.

Is it me or does it seem like everytime I get ready to go out of town there are a million things to get done prior to leaving?

Any how I knew that I had to or that I should get a workout in because I wasnt sure how much exercise I would be getting since I wasnt quite sure of the quality of the fitness center at where I was staying. so when I went to the studio that I train at to take care of some business, I decided I should do some cardio while I was there. So when I was done with my business, I turned to the cycling bike that I had intended to use and thought:

I dont have time for this today, Do I really need to work out? Im in pretty good shape, skipping one day wont hurt, its boring, maybe Ill do it later today, not today. Those are just a few of the things that went through my head all at once.

So after I told myself that it was a MUST that I get some cardio in TO day, I jumped on and began the workout. It wasnt as bas as I had imagined and Divorce Court was on ,
so that helped with the time. ( I usually dont watch that junk but desperate times, calls for desperate measures).

I had a revelation while working out(& in between commercials), if I struggle with my mind and body about working out from time to time and I enjoy it for the most part, what do my clients and others feel like when its time to workout. I began to understand why it is so hard for many of us to work out consistently. Our mind and body wants to do what is comfortable and nice. But in order to get in shape and stay in shape we must conquer these excuses with in ourselves.

So I began to think what made me fight through the obstacles I had built in my Mind?

DESIRE. My Desire to stay in shape and look good and feel good over rode the desire to go home and relax.(get out of shape and feel tired all the time)

Responsibility- I felt that it was my responsiblity as a fitness expert/personal trainer to fight through and workout, so I could be an example to my clietns . As well as taking care of my body.

Owed it to myself at this point you may be saying myself would be happy if I went home and relaxed. True in the short term the body would like that but the long term affects of inactivity and eating unhealthy foods will cause your body to malfunction. Whether it be disease,pain, discomfort or all three . This could also be classified as SElf Discipline. Sometimes we are our own worst enemy. So take some time to do some Self examination, I know its not easy but it will be well worth it.

I would Love to hear what you. Let me know if Im off base. And what are your most common struggles.

Dedicated to Your Fitness Success!!
Chelsea C.

Tell Me What you Want....

2009-09-23T14:42:00.000-07:00

As most of you know I have just started writing these blogs, it hasn't been quite a month yet. I am personally having a blast sharing and giving you insight and information into my world.. and the world of fitness.

This is probably gonna be the shortest post you'll ever get from me…

For me to deliver the best content to you and be of the most use to you I need to know what you really, really want .

So here it is… please answer ANY or all of the following by posting a comment in the comment section below…

What would you like to learn most about fitness ?

What are your biggest fears regarding getting started on a fitness program?

What are your biggest frustrations ?

What do you really wanna get out of your fitness program?

Why?

What do you feel is the single biggest obstacle between where you are now and where you want to be?

If you could sit down with me in person and ask me one question, what would it be?

If you're a regular reader of my blog, it's really important that I know what you want, so I can give it to you… I spend time each week on this blog and I want to make sure my time is spent wisely, so YOU can the most out of the content I create.

I want to thank you in advance for posting a quick comment letting me know what you want.

So ask away and I am looking forward to covering all the issues and problems that you may have. I could be like some other bloggers and guess what you need....But I would Rather give You what You WANT!!!

Looking forward to giving you great usable Information!!
Take Care,

Dedicated to your fitness Success!!!
C. Coop

This Pep Talk is for YOU!!

2009-09-17T23:19:00.000-07:00

I just sent out my monthly newsletter where I spoke to my Faithful and Loyal readers about the Rewards of Exercise. As people we only do things because we intend to get something favorable out of it. I can give you all the secrets to Looking better, being firmer, stronger, and having flat abs but if you don't fully believe or trust the outcome will be in your favor you will not follow through .

The number one reason that most people are out-of-shape is that they don't exercise enough.

I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 12 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.

You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.

You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.

You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

What are you waiting for? Lace up your shoes and get moving!

Guarantee Your SuccessCheck out my group classes they are affordable and its a built in Support System!!

check it out www.trainwithchelsea.com/group_classes.html

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

http://www.trainwithchelsea.com/

Your comments are welcomed!

Dedicated to Your Fitness Success,

How to fit working out into your schedule...and get quick Results

2009-09-04T21:30:00.000-07:00

Okay I know you are here to find out How to get to your fitness goals quickly. This is the most frequently asked question:"Whats the quickest way I can lose my stomach, thighs, butt or whatever problem area that person might have. My first response to them is change your eating habits... then they give me a face like this:

So in an effort to avoid you giving me that face. I wont talk about eating habits this time...But it surely will be a topic of discussion later on!!

Before I tell you how to lose weight quickly Let me tell you about what happened the other day.I was getting ready for one of my group training class in Long Beach when one of my clients called well she actually text me..YOU are Going to Hate Me... I cant make it to class today!!

Mind you I spoke with her earlier and she said she would be there. (Anyone that knows me knows that I dont freak out if my clients dont show. Those that show up get a great workout ...and get great Results...those that don't...dont.)

I said it was fine and I'm sure she had a good reason . She then proceeds to tell me that she cant come to my class because her friend is having a baby....Tomorrow!

So her and her friends are at the hospital being her support team...Now if thats not an excuse and a very bad one I dont know what is...I would much rather her tell me she was tired, didnt feel like working out ,or just didn't want to come, then to tell me that. It was funny because it was the lamest excuse Id ever heard!!
Okay I just wanted to share that with you...so in case you have a meeting, an appointment with a trainer or anything else you can NEVER use that excuse!

Okay now to the REEL DEEL!!
Do you ever feel that you just don't have the time to workout? Between family, kids, work, eating and sleeping you barely have time to breath. Sometimes getting in an hour of exercise (which is what the American Heart Association recommends ) everyday is just plain impossible.

Do you have 15-20 minutes. Seriously, what can 15-20 minutes do for you? Well, I am here to tell you that if done properly, short intense bursts of training can help you lose fat, gain muscle and help you feel more energized.

Its called HIIT or high intensity interval training is a type of training that uses all out training techniques to help you get a quick workout in with all the benefits of an hour long training session. So what is the catch?

You have to make the workout super intense.
Meaning you need to feel out of breath, rest and then get out of breath again. To be more specific you need to train at 90% of your target heart rate zone for 30 seconds to 1 minute, bring your heart back to 70% and then crank it up again. 15-20 minutes of this type of training and I promise you, you will be done!

The secret of HIIT is that you burn up to 9x more kcal after you are finished working out due to the EPOC effect. EPOC stands for Exercise Post Oxygen Consumption. Your body continues to use an increased level of oxygen which increases your metabolism. The result is more calories burned, more fat burned, more time to do the things you actually like doing and you are much more energized.

okay thats what I like to do in my free time...You pick yours

Here is an example of a beginner HIIT workout:

Warm up 3 min on treadmill or walking outside

30 seconds of speed squats/rest 30 seconds
30 seconds of push ups/rest 30 seconds
30 seconds of alternate lunging/rest 30 seconds
30 seconds of pullups/rest 30 seconds
20 seconds sprint/40 seconds rest

REPEAT 3x for a 15 minute workout, 4x for a 20 minute workout.(Modify if you can't do one of the exercises)

*For a more advanced workout, add weights to the squats and lunges and decrease the rest time to 15 seconds.

Remember your heart rate needs to be elevated to 90% of your MAX for you to get the EPOC effect, meaning you need to feel out of breath!

For more great information go to http://www.trainwithchelsea.com/ and opt in for my Free Newsletter!

If you would like more information on HIIT training or would like to do an HIIT training session with me, let me know.

Try that workout and let me know what you think!! Your comments are always welcomed and Appreciated.
Committed to you Fitness!

Are you Average?

2009-09-03T13:54:00.000-07:00

I figured my first post would be Motivational because we will be dealing with some tough & Real Issues..So Enjoy its by a great Motivational Speaker!

"Do you follow through on your assignments, goals and tasks? Do you do just enough to get by or do you strive to go beyond average? Are your efforts mediocre or shining?

The word "mediocre" is rooted in the Indo- European language. It comes from two words "half way" and "mountain."

When you give an average effort to complete a task, a fitness program, an assignment or any goal --- you are only going half way up the mountain. Do your best whether someone is watching you are not.

Grow beyond the distractions, temptations, fear, procrastination, heartaches, criticism, weariness, indifference, depression, struggle and the "I can't" attitude!" Put on your faith walking shoes. Press on and go all the way! Be self-motivated. Put some pizzazz in what you do! Rest if you must --- but don't turn around. Keep growing! Don't be a mediocre climber in life. You are more than that! You have what it takes to be a winner --- not just average. Be above average in the way you dress, work, give, serve others, speak, study, paint, create, dance, sing, love and live your life. If your goal this year is to; become debt-free, buy a home/car, travel, start your business, become clean and sober, control your temper, be more healthy, lose weight or graduate --- don't give up --- go all the way. Pray as you climb. Press and persist as you climb. Let go of what's unnecessary as you climb. Focus on your goal as you climb. Give thanks as you climb. You have already come a long way. ~ By Jewel Diamond Taylor