Your Body Pledge of Allegiance

This is an Awesome Pledge that we should all have somewhere where we can see it  and read daily. Feel free to save, print and pass along.

My Body Pledge of Allegiance:

Today, I vow to start loving my body – no matter how I am feeling, how I look, and wherever I am in my journey.

I promise to stop the self- criticism, negative self-talk, and to be present in each moment to stop and acknowledge my negative thoughts, and how I am feeling. This will help me realize that almost everything my inner critic says is not true, and to change my beliefs.

I pledge to never again to participate in a barrage of bashing of myself. This includes picking myself apart when I make an error in judgment or a mistake – no matter how big or small.

I promise to begin treating my body with respect by feeding it what it needs, and taking care of it so it can function as efficiently as it can - no matter what my age.

I promise to recognize that I can only ask so much of my body, and that it deserves to sleep and rest in order to prepare for the next day, and I will honor by giving it at least 7 hours of sleep every night.

I promise not to consciously or unconsciously compare my body to others.

I promise not to be influenced by the media, or the fashion industry in what makes a woman beautiful, or the right size. I know that the media does not set the standards for beauty or my self esteem, and is there only to further their own agendas, and line their pocketbooks.

I vow that I will no longer let the scale or a certain size define me.

I promise to recognize that all body types can be beautiful - including mine.

I pledge to recognize my strengths, achievements, and attractiveness. I will affirm to myself every day that I am a wonderful just as I am in that moment.

I promise not to criticize myself, punish myself, or feel guilty when I make a mistake. I am human, not perfect; I know that my mistakes are a way to help me learn, which then helps me become stronger.

I pledge to be true to myself and others because it is who I wish to be.

I promise to stand up, and speak up for myself and others when I hear something harmful or emotionally demeaning said. We all deserve the respect and love of others.

I vow that I will remember that I deserve to love myself right here and right now – in every moment.

Today, and every day from here forward, these are my choices!

Create a great Day!

“If people refuse to look at you in a new light and they can only see you for what you were, only see you for the mistakes you've made, if they don't realize that you are not your mistakes, then they have to go.” -Steve Maraboli

Chelsea C.
www.lbfitcamp.com

I got muscle with Zumba...said no one EVER

I got muscle with Zumba … said no person ever.
Before the weekend hits, I want to set something straight:
For real results, you need to build muscle..
And to build muscle, you need to damage it during your workout, so that it can ‘re-grow’ afterwards.
Yup, damage.. stay with me. During this ‘re-grow’ after your workout.. it’s the intention to have your muscle grow back stronger and bigger.

That’s one of the main purposes of working out, aside from burning calories during the workout.
DURING your workout you’re tearing it down. When you eat & sleep you rebuild.
But you will only ‘regrow’ and rebuild your muscle if you:

• Lift  weight (with proper form)

• Have a complete meal within 60 min after finishing your workout (go sweet potato & Kale, both available at Trader Joes.)

• Be nice to others. Don’t be like Justin Timberlake, only inviting 2 of the N-Sync members for his wedding with Jessica Biel, that’s just mean.

• Drink at least half a gallon water (aim for a gallon and fail forward)

• Get at least 7 hours sleep. No more Jay Leno. Go to bed.

• Reduce stress to a minimum. And cut out all vampires from your life.

• Eat clean. No more drive-throughs.

And  Stop saying things like “I want arms like that” or “I want legs like hers”. Be grateful, happy with what you have. I can guarantee you that your absolute WORST day is someone
else’s dream come true .
If you do all this properly, you will gain muscle.

(PIck one or two of the above for the week and gradually add on do not try and do all these at once...but you can be nice while doing these things)

Gaining muscle is GOOD.

When you gain muscle, you increase your metabolism throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards..
This is why I’m big-time anti-marathons(all my clients know this).Unless you’re on a bouncy treadmill, running long-distance breaks muscle down like no other.

Yeah you’ll burn calories while running, but you’ll lose muscle as well – the OPPOSITE of what you want. Big time risk of getting ‘skinny’ instead of ‘sleak and toned'.

And at LB Fit Camp all my clients know that  skinny is extinct. This year  it’s about c-shapes, strength, and legs that have ‘content’.
So you break down muscle while you workout. That’s why every workout should be 45 min max – you don’t want to damage your muscle for too long
Muscle, muscle, muscle, muscle, muscle.. muscle

To all the  ladies: I want you to read that sentence a couple times – or as many times you need to become comfortable with the term.
Muscle is good, it’s your friend. And this email serves as my retirement from telling you that muscle does not make you bulky..
In other words, this is the last time I’m saying it:
Excess bodyfat makes you look bulky. And excess calories gives you excess bodyfat.
Therefore, CALORIES make you bulky

Calories IN vs Calories OUT
Nutrition 101: If you have meatball marinara’s for lunch, you’re giving yourself too little ‘wiggle room’ for all other 5 meals you should be eating throughout the day..
 and you’re very likely to overeat throughout the day.
‘Overeating’ here means that your Calories IN from waking up to bedtime exceeds your Calories OUT.
One more time:
IN more than OUT: you gain weight
IN equals OUT : you stay the same
IN less than OUT : you lose weight (provided your deficit is reasonable and not all week long, avoiding the starvation response)
See, I’m slightly fired up here – because after I spoke with a potential client about Zumba being ineffective for fat loss, I get this reply :
“Zumba is a great workout because people sweat and one of my friends lost 30 lbs while doing it”
To debunk this nonsense:

1. Sweat is not an indication of a good workout, it is your body’s way of ‘cooling you down’ when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective.

2. Anyone can lose 30 lbs by reducing their calories IN.. i.e. going on a diet. If you’re disciplined and eating 500+ calories less than what you burn off 6 days a week, you’ll lose 1 pound per week.
REGARDLESS of what exercise program you do. Your exercise program serves to increase your Calories OUT.
Therefore, weight loss is not an indication of a good workout either.
It’s your definition, inches, sizes, strength, energy, and butt that defines your workout.
Look, I must write this.
Because I want to save your day, literally.
I want to save you TIME


Let me explain why I don’t like Zumba..(its nothing personal)
The #1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time.
Everyone has the same 24 hours in the day.

What puts you ahead or holds you back, is how you spend your time. Time management is huge.
Now if you look at the Zumba workout versus a Real workout..
Zumba being aerobics & dancing, versus resistance training explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio.

Zumba is like Spanks. It feels good at first, but in the end you haven't changed.
Resistance makes you stronger. You can’t expect to see results from Zumba, there is no resistance involved. It’s aerobics.
And “trying to lose fat with aerobics is like emptying the ocean one shot glass at a time”
Your body grows when you are uncomfortable, Your body grows when you put it through resistance, and Zumba does not provide ample resistance.
Don’t get me wrong, I appreciate Zumba for their place on the fitness ladder. Some of my good friends are Zumba instructors. Zumba is an awesome way of ‘getting started’ for girls that:
- have not worked out in 12+ years
- have one leg
In all seriousness, “something” is always better than “nothing”. And true success is not for everyone.
And one of the worst phenomena in the world is when fit people make fun of the unfit for ‘trying’.
It just hurts me to see these unfit people ‘trying’ and truly believing they are going to see real results.
It just won’t happen with aerobics. Richard Simmons never had a 6-pack.
So as a group, let’s start actually using weights ( which can include and not limited to body weight workouts) Like we do at Lena Body Fit Camp.

Not meatheads, but renegades that keep their eyes on the prize and live, eat, and breathe fat loss.
You can do it – I believe in you, and if there is anything you need just let me know.
Yup!

Im always here for ya!
Chelsea C.
562-270-LBFC
www.lbfitcamp.com

LBFC Case Study #2 ( How Kelly went from a size 10 to 2 in 6 months)

Client:
Kelly Dempsey,  Science Teacher, Mother of two

Problem: Kelly in her own words talks about what life was like prior to Lean Body Fit Camp:

“Before I began working out at Lean Body Fit Camp, I was caught in a cycle of bad habits. I wasn't eating the right food, I wasn't eating or snacking at the right times, I was drinking too much wine, and I was inactive. I was caught up in negative self-talk that I couldn't seem to shake and served to make the cycle of habits worse”.

Kelly was just like many of our clients at fit Camp, when she came in I knew she wanted to change but she didn’t have the tools to change. And that is what we gave Kelly are the resources and tools and she ran with it.

Solution: “On August 15, 2011, I started Lean Body  Fit Camp and it was one of the best decisions I have ever made. After getting through the first three months (I think these are the hardest ), my body really started to respond to the workouts and to my new eating habits. By February of 2012, I exceeded my goals and lost nearly 30 lbs! I went from a size 8/10 to a 0/2. Now, I feel like an athlete! My bad habits have been replaced with good habits and the negative self-talk has been replaced with feelings of accomplishment and pride”.

What Kelly failed to mention was that she is one of the hardest and dedicated workers at Fit Camp. We also worked a lot with her on her food selection and the amount of times she needed to eat a day. If we told her to do something whether it was tweaking her bread intake or doing a heavier weight in class she did it. Was it always perfect the first time? No nothing we ever do for the first time is perfect.  But her persistence and hard work paid off.  Its not easy, but its worth it.

Kelly's own summary of her experience at  Lean Body Fit Camp: "Lean Body Fit Camp works when you do. Chelsea and Larmar are relentless in their enthusiasm and support. The team training approach builds strong friendships and community as you work together towards common goals. And, the workouts are challenging and fun. We are always laughing at LBFC! "

I love LBFC...it's definitely a permanent part of my life....it only gets better from here!

 Kelly is a perfect example of someone that came to class was willing to trust the process and herself and has gotten Awesome results. We are so proud of Kelly! If you call today you can start your free week trial and maybe say hello to Kelly in class.

IF you have a question for Kelly put it in the comment section and Ill have her answer you.

Stop procrastinationg and email or call today for your Free week trail! 562-9891217

Chelsea C.

"Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn't going to get the job done." J. Rohn

Memorial Day Workout pics & 5 key ingredients that will ensure your fitness success

Hope your day is going Fabulous!

After a long holiday weekend gettting back into the groove of things is tough. I personally can't remember what day it is:) Anyhow we had a Great Memorial Day Workout on Monday at Lean Body Fit Camp. And before I give you the 5 Keys ingredients that will ensure your fitness success let me tell you what we did on Memorial Madness Monday!!

Yes this is real people in my class working it out!! oh yeah!

We combined our both our morning and evening classes together for ONe big workout at 9am (so people could sleep in but still have time to enjoy the day). We did a jog around the park with a few exercises in between and then we  played "Octopus" can't explain it ...its kind of like tag but not, you just had to be there.    Then we got into it and did a   60 second- 3 exercise cycle workout  for 20 min that bruned off every rib, chicken, corn, baked bean , pig feet, hog mog...(lol) they might have ate or thought about eating.



Needless to say they were beat and grateful that we were finished. Great job ladies and gentlement.

Some of the LBFC crew sorry Chrsitina and Susan Im no phtograher LOL!

After class I began to think what motivated people to get up before 10am leave there cozy bed and families and come to workout at 9am on their day off. My first thought was who wouldnt want to see me and Larmar on there day off? LOL! But then I begin to think what did all the clients that showed up that day have in common? What seperates them from my other clients and just normal people that would love to lose weight, look great and have more energy.

So in no particular order these are the ingredients to change your life, your circumstances and your heatlh:

1.Written Goals-  They all have a goal. We just had everyone write a 4 week goal on one of our boards. I believe in the saying " that a goal is ajust a dream, until you write it down". We also go over other goals throughout our program and have them write those down as well. Goals posted where we can see them daily help remind us why we are doing what we are doing.

4 Week Get Ready for summer goal board

2. Desire- The goal they have is big enough to fuel there desire within. If you want something and someone gives you the blueprint  to how to get , you will follow it gladly to get to your desired outcome. If you have lost your desire maybe your goal is someone else's or you dont want it enough to do what it takes. Burning desire to be or do something gives us staying power - a reason to get up every morning or to pick ourselves up and start in again after a disappointment” -Marsha Sinetar



3.Admit there need for help-  The greatest thing someone can do for themselves is admit they need help. For a long time I thought I could do it all. But in reality Im not very good at all things and somethings I just need someone to hold my hand and hold me accountable,or it will not get done. For example paper work or even sometimes working out. Yep! I go to group classes as well and know someone is there to push me and I love the interaction with others wanting to get better through fitness. I also hear my clients confess that they would not have come to class if they hadn't signed up already or they didnt want me blowing up there phone asking them where they have been.LOL! So accountability and acknowledging you need assistance in the process is very important.

4. Willing to pay the price- Its easy to say yes I'm ready to change my life. I want to feel better about myself, I want to look good, I want to feed my body the right foods and so on. But then the real test comes, are you willing  to commitment to changing some habits? Come to class and work hard daily? Are willing to push through the sore muscles and your mind that tells you to stop as soon as you feel a little discomfort?

We all will pay the price for what we do or dont do. A little pain through a workout now or a long stay in the hospital later? Some discomfort now, but a few weeks down the road you won't even remember the discomfort because you will feel like a totally different person?  Sometimes we have to look past the momentary pain and push through to the goal. Anything you have ever acheived  thats worth anything probably involved hard work and paying a price.

5-Mindset- Although this is #5 this is actually the most important of them all. If we are going to succeed at anything we have to get our minds right. Negitive self talk will destroy a goal before you even get started. Excuses to why you can't do something is also very detrimental. And the one I see way to often is the # mindset.( I can write a whole blog about this and probably will soon). Getting caught up in a magical number on the scale has sabatoged many people that were on there way to getting to there goal.

 We live in a society that is number driven whether its how much you make a year, or how many pounds you want to lose. But see thats backward we are focused on the wrong thing. If you want more money then take your gifts and talents to the world and help them with what you have ( another blog for another time) and you will have plenty of money.  If you wamt to lose weight and feel great focus on taking care of your body. Feeding it properly, loving yourself, exercising because our bodies were meant to move, ask for help, but most of all its a lifestyle change and if you arent willing to do those things,( yes its a process) then you will never get to that magic number and if you do it by any other means( lots of shortcuts) you will either feel miserable because all you can eat is 5 grapes a day  or you will gain your weight back. So get your mind right. Showing up is half the battle the other half is getting your mind prepared for the battle.


Hope this has  helped feel free to share it with someone. Ask yourself  Do you have goals written where you can see them? Do you have a deep desire to accomplish something? Have you admitted you can't do it alone? Are you willing to pay the price? And is your mindset set on the positive or set on Negative? I always tell my Fit Campers - Get your mind right ...before you step into class. :)

Hope this helps. If you have any comments please feel free to do so. And Ill get back with you.

Finish Strong !!


Chelsea Cooper
www.LBfitcamp.com

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Jer. 33:3