37 things I learned in 2010

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

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

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

 

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

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

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

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

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

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

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

10. Change is inevitable so embrace it and move forward

11. dont start things that you arent willing to finish

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

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

14. facebook...who knew

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

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

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

18. I Love taking NAPS!!

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

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

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

22. Humility is the secret weapon to success.

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

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

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

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

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

28. Leaders aren't born they are made.

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

30. Let go. Let God...really

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

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

33. Dare to dream BIG!!

34. Wisdom is knowledge applied over and over

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

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

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

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

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

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

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

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

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

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


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

Love and Health in the New Year!

Finish Strong!

Chelsea C.

The Ultimate Holiday Survival Guide Nutrition Checklist

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


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



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

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



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



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



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



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



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



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




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



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


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



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

___ Total Points

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

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

Dedicated to your fitness success!!

Finish strong

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

2 Key Questions to Stop Body Bashing

Happy Thanksgiving!!




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

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

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

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

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




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

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


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


What do you hate most about your body?

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

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

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





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

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

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


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



Are you married to the scale?




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



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


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


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


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

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

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

Finish Strong!!





Chelsea C.

lbfitcamp@yahoo.com

Would You Like Fries With That?

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

So without further ado here is Todd Durkin:

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



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




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



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



• Deliberately pursue pleasure.

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



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



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



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



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

Peace and love,
Todd

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



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

Finish Strong!!

Chelsea C.

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

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

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

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


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

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

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

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

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

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

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

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

Here is the link:


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


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


Stay Fit and Fab!!
Chelsea C.

Failing forward...

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

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

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


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

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

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

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





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

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

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


Stay Fit & Fab!!

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