Quick Start to Weight Loss Guide

Hope your week is going Amazing!
​
I have been asked on numerous occasions do I have a few basic tips that anyone at any fitness level can start on today, and start getting results. My answer was always Yes and I would give them a few tips, but I never wrote any of it down. So I made this Quick Start to Weight loss Guide with the bare essential on how to lose weight. I give this to all my new clients when they start working with me. And now I'm sharing it with you. Enjoy! 


#1 It ALL starts with your Mind-set. Listen to or read personal growth books or audios at the start of your day for at least 10 minutes it makes a difference. Here are few of my favorite that I listen to most mornings. If you can grab a pen and pad and take good notes. 
Louise Hay- How to Love yourself
https://youtu.be/jd0cMpMaVGI
Robin Sharma- How to defeat worryhttps://youtu.be/tC2i1YinCVk
Tony Robbins- The Power of Beliefs
​https://youtu.be/hEStIACmjNE​​All of these authors have lots of information on you tube. I love listing to the audios throughout the day!

#2 Track everything you eat for at least a week. I highly recommend getting a small notebook and writing it down. if you don't want to do that, you can go get the myfitnesspal app- it tracks your calories and it keeps track of your weight loss goals for you. I will be using myfitnesspal with my online coaching clients. And its Free.

#3 Replace your soda,coffee, teas and other high-calorie sugary liquids with water. This week commit to replacing at least one of your high calorie sugary drinks with an 8 oz. glass of water. Also commit to drink an extra 16 oz. of water each day. That's just one bottle a day. You can do it!

#4 Move More. You don't have to do an exhausting hour workout or start training for a marathon. Just make a conscious decisions to move more throughout the day and commit to doing something for 30 minutes 1 day this week (if you are already working out commit to 3 days this week). It can be as basic as power walking, biking, jogging, yoga,or walking stairs. Here is a at home workout you can do as well:
At home Body weight workout
100 Jumping Jacks
25 Push Ups
25 Crunches(relax your head)
25 squats (weight is in heel, knees should not go over toes)
50 Jumping Jack or Jump rope
25 Mountain Climbers
25 Bicycles
25 Push ups
Repeat 2-3 times (depending on your fitness level)
Always warm up for 5-10 minutes before working out.

#5 Have some Fun!!(Whoot Whoot!) Studies show that the higher your stress level the higher risk you are for being overweight or obese. I read somewhere that we should do something fun everyday. If that's not possible have fun at least 2 times a week. If you think you don't have time here are some things you can do: 

• Listen to your favorite CD when you get home or on your way to work.
• Dance at home or out and about for 5-10 minutes
• Take a walk by the beach or Go to a museum
• Find a good book you like and read a few pages daily
• Meditate for 5 minutes
• Take 5 or 6 intention deep breathes and smile:)
• Watch the sunset or rise
• Watch a comedy and laugh out loud
• Take a bike ride

Those are just a few, be creative it doesn't have to take much money or time. You deserve to relax and rejuvenate :) 

A quick recap, this week:

• Listen to something positive for at least 5 minutes everyday and throughout the day if possible.
• Track your food. Get a notebook or myfitnesspal app
• Replace one of your high calorie drink w/ Water. Drink 1 extra bottle of water a day
• Move More. 1x a week for 30 minutes to start( Advanced 3-4 days).
• Have Some fun!

Pick one or two to start and add one extra action every week if you need to. It only works if you do! 

Committed to your health and fitness breakthrough!
​​
Chelsea Cooper, CPT
www.Lbfitcamp.com


P.S. Would love your feedback after you've taken action of course:)
I'm always here if you need to figure out a specific pla

A shot of Inspiration: The Pain of Growth

One of my favorites of all times! Enjoy!
The Pain of Growth

A man found a cocoon of a butterfly, and he brought it home. One day, a small opening appeared in the cocoon. The man sat and watched the cocoon for several hours as the butterfly struggled to force its body through that little hole. Then it seemed to stop making progress. It appeared as if the butterfly had gotten as far as it could, and it could go no farther.

The man decided to help the butterfly in its struggle. He took a pair of scissors and snipped off the remaining bit of the co coon...and the butterfly emerged easily.

As the butterfly emerged, the man was surprised. It had a swollen body and small, shriveled wings. He continued to watch the butterfly expecting that, at any moment, the wings would dry out, enlarge, and expand to support the swollen body. He knew that in time the body would contract, and the butterfly would be able to fly...but neither happened!

In fact, the butterfly spent the rest of its life crawling around with a swollen body and shriveled wings.

What the man, in his kindness and haste, did not understand was that the restricting cocoon and the struggle were required for the butterfly to be able to fly.

The butterfly must push its way through the tiny opening to force the fluid from its body and wings. Only by struggling through the opening can the butterfly's wings be ready for flight once it emerges from the cocoon.

Sometimes struggles are exactly what we need in our life. If our Higher Power allowed us to go through life without any obstacles, it would cripple us. We would not be as strong as what we could have been... and we could never fly!


Until Next time.
Take Care of yourself:)

          Chelsea Cooper, Fat Loss Coach and Expert
           www.lbfitcamp.com

Your Assignment.....

Hope your week is going well! And if you are in Southern Cali you are beating this heat. Stay hydrated.

Came across this the other day and shared it with one of my classes they enjoyed it and I hope you do to. Feel free to share:)

Finish Strong!

Chelsea Cooper, CPT

www.LBFITcamp.com

Clean Eating food list

Here is the clean eating food list that I mentioned in the email.
If you can print this out and take it with you when you go shopping that would be ideal.

Remember we are starting the 2 week Challenge  on Monday December 9th-December 24th. Its also good to have and do periodically. The more you can eat the foods listed below on a daily basis the better.
Enjoy!

Chelsea C.
www.LBFitcamp.com

Lean Body Fit Camp Case Study #7

Lean Body Fit Camp Success Story : Sophea Z .

 

 

Sophea Zamora has been with us since March of this year. She not only works extremely hard but she is always wants to learn more and is willing to get out of her comfort zone in order to get to her goals. She is a great person that is full of life and laughter and we are grateful to have her as a client at Lean Body Fit Camp. She is still on her journey but I encouraged her to share where she is today in hopes to inspire others that they too can do whatever they put there minds too. Here is her Success Story.


Sopheas Journey to finding LBFC and herself.

 In the beginning of this year 2013, I finally made the decision that I no longer wanted to live the way I was living with myself. I had high blood pressure, high cholesterol, you name it and I pretty much had it. My eating habits were bad. I ate whatever I wanted whenever I wanted. There were no limits on my food intake at all whatsoever. I was about to turn 32, on Jan 28, 2013 and I said to myself that I didn’t want to die young because of my obsession with food.

 I started all this thinking in December 2012 and finally made the leap in Jan 2013. At that time I weighed in at 192 pounds. I bought a gym membership to  24 hour fitness. I lost 10 pounds in the first month. On my second month it was a little more difficult to lose, so I decided to talk to a personal trainer at 24 fitness.But  I didn't feel like I got the attention I needed.

I still continued to work out by myself and lost a few more on my own. March rolled around and I received a lovely email from the one and only Chelsea Cooper in regards to the 6 week slim down challenge and I was 175  pounds. I was afraid to sign up at first cause I knew how you work and I wasn't entirely sure if I wanted to work out hard. I know I am lazy, but I did want to shed the pounds so I knew it could definitely be done with Chelsea and her program since I had been there before but was not taking it seriously like I do now. I enjoy going to class, actually I crave the workout if you know what I mean. When I do not go to class it sets me back a few steps and I do not like it.  
 
Now that I have been going to boot camp for a few months, I can truly say that I am happy with the progress. I am currently 160 pounds. Since attending boot camp I have learned a few things:

1) I learned  food is a necessity but it doesn’t have to be your enemy.

2) I learned that 80% of what you put into your body determines the outcome of physical appearance and the other 20% is exercising. I didn’t believe it at first because I thought 80% is working out and the 20% is food.

3) Preparing your meals in advance helps if you know you are going to be busy

4) I started learning how to eat healthy food and what healthy carbohydrates actually were.

5) Recovery time is also important as well, taking the time to recover allows you to function so much better the next day so you are prepared to work out and start your day.

 6) Last but not least, if you have to want it bad enough from the inside out, and really want to change and the rest will fall into place.

I feel so much stronger today and I would like to thank you for pushing me, inspiring me and I am extremely grateful you opened up LB fit camp. It has changed me mentally and physically. I love that the class always end with an inspiring quote. I love that you want to help people like me. So again, THANK YOU for being you! Sophea Z., 32

There you have it. If Sophea can do it so can you. What are you waiting for. The time is NOW!

Peace and Blessings!

Chelsea Cooper
www.LBFitcamp.com
562-233-2797

5 Things I learned from the Perform Better Summit!!

This past August I went to The 3 Day Functional Perform Better  Summit 2013... I had a great time, hanging with fitness professionals, learning and  just having a great time. It doesn't get much better...for me of course.
At the end of any seminar,workshop or summit I step back and think about what I learned. Of course they give  you a huge booklet with all of the presenters presentations which is great, but sometimes you can leave those events overwhelmed with new information and ideas. So I sifted through the information and began implementing some of the ideas right away.

Here is a sneak peek into some of the crazy workouts we get to do...of course I couldn't shoot the video and workout but I did participate in most of the workouts! Feel the Burn and energy!




Any how I picked 5 things that were my biggest Ah ha moments and thought I would share.

1. I am NOT normal. Well actually I knew that before I walked into the PB Summit its just confirmed now LOL! I say that only because one of the speakers said that everyone at the summit was not normal because we are the only people that go on vacation and the first thing we want to know is where the gym is in the hotel. Everyone in the room agreed that's what we all do. Hey don't judge me... I like working out, balance is the key in all things.
2.When you want to be more than just 'average' or good at something you must invest time and sometimes money.  I usually go to seminars at least 3x a year. For some reason this year I've only gotten to one so far...but the year is not up yet.  I have  come to realize that to really be "Great" at anything  you have to go where the "Great"ones are. And in my case many of the top fitness professionals present and allow us to find out how they have become so successful at these seminars.

Basically learn from the best in what ever area you want to get better at whether its fitness, business, finances, family, relationships, spiritual etc. We are not meant to do this life alone there are so many great resources and people that are willing to help us in whatever area we desire.

3.Like Energy attracts like Energy. When I walked into the Convention to get my badge and all my goodies, there was this almost tangible energy. It was a good energy of expectation, excitement and passion. You really can't put a price tag on that type of energy, its contagious and feels great!

One of the crazy workouts we did!!

Everyday since the Summit I have vowed to be that energy, that light when I walk into a room. And its not for me or my ego its actually for the people around me. Marianne Williamson  sums it up when she said "As we let our light shine we unconsciously give other people permission to do the same". And that's my mission  to let people know that they are a bright light and to not cover it up for others.  At our Fit Camp that's especially true everyone that walks through our doors has there own individual greatness that they must let shine. And my job is to uncover it:)

Hello!

4)  Learning is fun...and life long.  Some people have bought into the misconception that as soon as you are out of school you stop learning, stop reading, stop everything. It's like you learned everything in formal schooling. I believe after formal schooling is where  the real "fun"  takes place.

Now we can read about whatever topics we want and  we don't have to sit in a class for an hour and hear about obtuse angles, the periodic table, and when the tariff act took place. I'm not saying that this information isn't useful in some aspects but what about actually learning something you are passionate about.  Not going through a curriculum that someone else thinks is important to you but making up your own study. I love the quote that says "Anything that isn't growing is dying". So lets continue to grow and learn you have the power and the resources are out there.




 5)I am blessed beyond my capacity to comprehend. As I was at the Summit listening to the presenters and doing the hands on workouts. I took a  few minutes and took  it all in.
I'm not sure how I became  a fitness professional it was not a life long dream. I don't know why I have had the pleasure to help so many women and men lose weight and gain a new life and self awareness. I don't know how I can be at a fitness summit and have classes  going on at the same time..oh yes I do..  I have awesome trainers that are teaching and doing a fabulous job!

I've realized I  don't have  to figure it out, my job is to be grateful and take in every moment of every day. Stop and look at your life if you have great people in your life and you doing something you love on a daily basis you are very rich and blessed. If you don't have those things in your life...you can, its your choice. Today you can move toward creating a life you want and deserve.


Well that sums up a few of my take aways from this years PB Summit. Of course I met a lot of new people, laughed alot, networked, got sweaty and learned more than I can write in one blog. Hopefully some of the things I learned you can use as well.
Untill the next time.

Until the next time!

Take Care
Love.Peace and Fitness!

Chelsea Cooper, CPT
www.LBFitcamp.com
 

As we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence actually liberates others.
Read more at http://www.brainyquote.com/quotes/authors/m/marianne_williamson.html#it8u1ukRj4V1XhgB.99

As we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence actually liberates others.
Read more at http://www.brainyquote.com/quotes/authors/m/marianne_williamson.html#it8u1ukRj4V1XhgB.99

As we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence actually liberates others.
Read more at http://www.brainyquote.com/quotes/authors/m/marianne_williamson.html#it8u1ukRj4V1XhgB.99

As we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence actually liberates others.
Read more at http://www.brainyquote.com/quotes/authors/m/marianne_williamson.html#it8u1ukRj4V1XhgB.99

As we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence actually liberates others.
Read more at http://www.brainyquote.com/quotes/authors/m/marianne_williamson.html#it8u1ukRj4V1XhgB.99

A good laugh and my birthday pictures...the pictures aren't the good laugh...Enjoy

Hope your week is going Fabulous!!

They say laughter is good for the soul and we all should have a few good belly laughs a day. I believe it keeps you young and healthy. There may not be much reason to laugh today in your life or circumstances but remember things are always changing and a good laugh could be just what you need. So click on the link at the end of this and laugh away.....

yep the Aquarium was too fun!!

 Last weekend I turned 36 and I had way too much fun...actually you can never have too much fun! Here are a few pictures of the day that turned into several days of festivities.

penguins!!

Jelly fishes!!!

My sister put this together..how did she get in all the pics?

Me and a friend at the house party my friends and I  crashed sort of like the wedding crashers!! LOL!

Made my cousin laugh when I made this when we went out for my b-day dinner ( you must celebrate yourself first)

Everything you see here was organic :)and delicious

It was another beautiful day in Long Beach...

This is what I did all Sunday..chillin on the couch

Okay on to the video...If you workout at Lean Body Fit Camp you never have to worry about any of these things happening to you...but if you don't  and  you work out at a gym or some other random places..I can't guarantee it won't happen...its pretty funny.
Here is the video:
         http://www.buzzfeed.com/daves4/why-going-to-the-gym-is-a-huge-waste-of-time

Until the next time....
Peace, love and Health

Chelsea Cooper,CPT
www.LBFITCAMP.COM

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