39 things Ive learned in 2009

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!!

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.

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....

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

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!!

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?

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....

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!!

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,

C.

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

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?

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