Sunday, December 8, 2013

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.

Chelsea C.

Wednesday, October 30, 2013

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

Wednesday, October 2, 2013

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:)

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 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

Wednesday, August 7, 2013

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.
Jelly fishes!!!

My sister put this 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:

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

Chelsea Cooper,CPT

For the month of August come in for a FREE WEEK of Fun and Fabulous Workouts!

Saturday, July 27, 2013

Lean body Fit Camp Farm tour (Pics)

A few weekends back LBFC had a GROW IT. SHARE IT. EAT IT Farm tour. We spent the morning farming (okay we didn't really farm but we saw people farming)  in the middle of the city.

We had a blast I  learned that tomatoes don't go on trees (hey persimmons look just like tomatoes from a distance). Im a fitness trainer not a botanist:)

We went to 3 different farmers markets/community gardens. All those that came had a blast and if you didn't make it you missed out for sure.

Here are a few pictures of our fabulous day!!

Us chillin at Farm lot 59 in Long Beach


This sunflower is huge!! Nature at its best

thats a pretty good shot if I don't say so myself.
Tanya C pointing out something very profound...
Larmar one of our super trainers found a baby  melon but I had to find a way to get in the picture..yes that's my hand:)
Our Tour guide at Farm Lot 59 Sasha...she was great thanks!!

The Scarecrow looked lonely so we decided to cheer him up

This is the front of Zaferia Junction you can buy a farm plot and farm and eat the food that grows!

they had chickens we were all mesmerized....they were cute but greedy
Posing for the camera...looking good ladies and gents i think we are missing a few people

Our LBFC crew is too silly... Angie B and Tanya were acting like they were discovering something new...don't quit your day jobs!

We went to three  different places on our LBFC GROW IT. SHARE IT. EAT IT. outing.

We went to the
  •  Growing Experience  located at 750 Via Carmelitos Long Beach, 90805 this was an Awesome Community Garden and farmers market its a must...they had everything from fish to chickens to hydroponic plants and apple orchards.
  •  Farm Lot 59 located 2714 California Ave Long Beach, 90755. they had a stand watermelons, celery, and a host of other fruits and veggies. It felt like we were in another place.
  • Zaferian Junction Garden Tour  on 10th and Grand Ave wehre people by a plot of land plant there fruits and vegetables they take care of their mini farm and harvest and eat off it. It was Awesome... We all learned so much.

A special Shout out to Tanya Comerford who put this tour together for us.You Rock!Thanks we couldn't have done it without your help.

At L.B.F.C we not only do we  have great programs that help you lose weight and feel great we are truly a community that looks for ways to improve our selves and our local community.
So if you are ready to change your life for the best and get in the best shape of your life with a great group of people, come get a week for Free:)

 The next excursion which is LBFC Beach Day is coming in August...all are welcome. Ill keep you posted :)

There are more pictures on Lean Body Fit Camps Facebook page go here

Love and Health,
Chelsea C.

Wednesday, June 19, 2013

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.

Tuesday, April 23, 2013

Spring Cleaning...for our bodies!!

Okay its Spring Time!

And I've been getting a lot of questions lately about getting back into the swing of things in time for Summer which is less than 3 months away. And if you have been apart of Lean Body Fit Camp or a reader of mine you know there is no 'magic bullet" or secret that I'm holding back from you when it comes to fat loss.

But what I must confess  I do have an arsenal of tools that help my clients get results safely and effectively.

Our bodies take alot of abuse and wear and tear from the environment, what we eat, and our lifestyle habits that aren't always the best for our bodies.And because of that I am a big believer in doing cleanse every 3-4 months.

Now as soon as I say the word cleanse or detox you may be  thinking of some drastic undertaking that will have you strapped to the bathroom for hours at a time, drinking cayenne pepper and lemonade and having painful stomach cramps. If you are thinking that you obviously have not had the opportunity of trying the Advocare 10 Day cleanse.

My family, and clients have been using Advocare products for the past  5 years and I am still just as happy with the 10 Day cleanse a programs as I have been since day one. If you are unfamiliar with Advocare and the 10 day cleanse  here are the simplified versions.

 I like this cleanse the best  because you actually eat real food and you learn how to navigate through the week, eating foods that you should normally eat anyway.

I give all my clients that do the 10 day Cleanse a meal plan and they just plug it in and follow. You can eat lean meats, fruits and vegetables,oatmeal,  and salads. Yes you need to avoid sugars, breads, white rice and alcohol but  it's well worth it and only for 10 days. 

With the results you will see and how you will feel you may even start following the guidelines after the cleanse. Because in reality if you just go back to what you were doing before its kind of pointless and a waste of you time, money and energy.

But don't take my word for it check out  what Yen has to say:

 The great thing is that Yen has lost about 10 more pounds since the cleanse. Which is even more important and a testament to how the cleanse teaches you how to eat well and the result will be fat loss.

Okay you are probably wondering what does the cleanse actually include where here is the low down:  
10 day Cleanse includes: Herbal Cleanse, Meal Replacement Shake, Spark, Catalyst

(Here is what each one does)

 Herbal Cleanse: “Lube, oil, and filter for the body.” (the cleanse also comes with a probiotic & herbal supplement in the kit)
  • Cleanses cells and digestive track to better prep the body for fat-loss, restores regularity: “If it’s not comin’ out, it’s not comin’ off”.
  • Ideal to start w/ 10 day cleanse program.
  • The nutrition program I've  developed for the cleanse (no wheat, dairy, coffee, soda, alcohol) will dramatically improve results.
Meal Replacement Shakes: Feed the muscle and starve the fat(Mom's favorite)
  •  The “perfect” breakfast - incredible taste and texture.
  • A nutritious, balanced, low calorie/high protein meal replacement.
  • High nutrient profile: 220 calories, 24g “predigested “ protein, 6g dietary fiber, 50% RDA calcium, digestive enzymes and more.
  • Use as breakfast 20-30 minutes after consuming  mix with water and/or ice.
 Catalyst: Tone the muscle.(Client favorite)
  •  “Lipo in a Bottle,” “Gut-Be-Gone,” “Butt-Be-Gone”.
  • Pulls loose water out of fat cells and into lean muscle tissue to give an instant “toning” effect.
  • Preserves muscle during times of calorie restriction and fat burning.Keeps muscle toned and fed.
  • Take three first thing in the morning and, if desired, mid-afternoon or before exercise with Spark(optional).
  Spark: “Brain Food” ; replaces Diet Coke, Starbucks, Red Bull, etc. 
  •   Promotes improved brain function – contains “neuro-nutrients” such as choline that help the brain connect thoughts.
  • Take first thing in the morning (replaces coffee) and/or mid afternoon (replace soda or other energy beverages).
  • Hot Mandarin Spark (can add tea) is good for replacing coffee in the morning.
  • Sugar free… non-carbonated… no jitters… no crash… just 5 hours of mental focus.

The cleanse is gentle and mild you can go to work and do daily activities.I have a meal plan that I will send to you if you decide you want to do the 10 Day cleanse.
You can expect to lose 5-10 lbs  at the least if you follow the directions.

The great thing about it is  that its affordable at  $125 that is sure to help you on your fat loss journey and help you incorporate a healthier diet as well, its well worth it. Trust me.

Order yours today and I'll send you the meal plan ;-)

Dont wait....

Go to
click on Fitness Resource
click Diet and Nutrition
click on view my advocare distribution bundle.
 Choose from the Cleanse Pack 2

If you have any questions please don't hesitate to leave a comment or call me at 562-270 LBFC.

Looking forward to hearing from you about your results just in time for Summer Time!!

Chelsea C. "Fat Loss Expert"

Sunday, April 7, 2013

LBFC Hiking Day (Photos)

 Hope this post finds you healthy and happy!!

The other week we had our first LBFC Excursion.

We all put on our hiking shoes and shirts yes shirts.. LOL and jumped into our cars and headed to the Hollywood hills!!

Ill be honest I'm not a hiker. I hiked one time prior to this outing  and needless to say I wasn't impressed. But I decided I would try it again. And I'm glad I did we had a blast!!

It was about 20 of us and we did everything from jogging up some mountains to stopping in a section of the mountain that had a garden and some of us went the extra mile and went to the top of this cliff for a beautiful view of the city.

At the end we had a dance off and did some exercises as well. Then we had lunch! All in all everyone had a good time. We will be doing a similar hike soon.As well as a bike Ride in May. So Ill keep you posted if you want to join.

Fitness can be fun!! Check out our pics. Leave a comment too!
Before the Hike...

Taking a short rest...they are still smiling

Yen and Rob made it to the very top....

I see you Rhonda and PT those are LBFC Hops!
Can't forget about Jessica and Tanya they started it all!!

oh tha'ts me chillin' with nature
Mina and her girls...and me!

Taking a break to enjoy the scenery

This is my favorite picture..on top of the mountain!
The trek continues.....

We made it to the top!!

even the first timers did great...even though it got a little shaky toward the end.

Wrapping up a great morning  LBFC Hike

yep we saw this on the hike...Just kidding I just think this is the cutest picture and I like what it says!!:-)

Well that's it. We will be having a LBFC Biking Day in May if you are in the Long Beach,CA area we would love for you to come and join us!!

just leave a comment or email me at

Until the next time,

Chelsea C.

Friday, March 22, 2013

Have you been to the Natural Product expo?? I have and here we go...

Hope this finds you doing well.

 Well as you know I am on a quest to live a healthier happier life by eating healthier,  exercising and working on my mind and spirit:-) (and you get to go along on my adventures)  But it's tough in  a society that is set up for us to over indulge in everything , eat unhealthy and helping us become dependent on over the counter drugs. But we all have choices daily and if we choose the right ones we have the power.(Thanks for listening to my rant).

got my badge and I was ready....

 Okay on to the good stuff! This was my very first year going to the Natural Products Expo. They have everything from supplements, to skin and hair care products, to vegan foods, all types of water, healthy drinks, yogurts, bars, clothing, the works.

The premise is that everything there is suppose to be  Natural (a few things were questionable like the Emergen-C and few others). For example things were made with cane sugar instead of high fructose corn syrup, or no artificial flavors just the real fruit or paraben free soaps, makeup, and  deodorant. (if you aren't familiar with parabens they are in most make up, soaps, deodorants, perfumes and they are dangerous and can cause serious health issues. Google it and find out).

Anyhow it was a really good experience it was from Friday March 8th-10th. A few friends and I  went and we were basically there all day everyday until it closed, needless to say we were wore out. Next year I don't plan on opening and closing down the place. I'm still recovering a week later:-/
 Lets see I met Gunner Petersen (he is a trainer that trains a lot of A-list celebrities) He was nice and we chatted a bit that was fun.
That's Gunner...I have some footage of me talking to him hope to get it out to you soon.

 Of course I got a picture with him. Rohan Marley was there on Saturday. He is one of the sons of Bob Marley they were in the action with Energy drinks and some type of coffee not to sure though.

            Rohan Marley not sure what I got signed but he was cute:-)

So after the first day of sampling way too many Natural chicken fingers, chips, coconut water, energy drinks,bars, yogurt and a host of other treats. I was ready and focused on Saturday to actually look for some products I could use and of course my clients and my LBFC readers could use so here are 5 of the more than 1000 vendors out there.

No lady Ive eaten 20 of those NON GMO  vegan chikin things.LOL!

1. Thunderbird -Energetica
These bars were awesome! I am a little suspicious of most bars even the ones I eat sometime because of all the crap that is in them. If you have a bar handy look on the back its a lot of ingredients and half of the things your can't pronounce and they are usually loaded with the same amount of sugar that is in candy bars. That being said these bars where AMAZE-BALLS LOL! (I've been watching way to many Miley Cyrus movies...don't judge) They actually tasted good and where healthy the pictures speak for themselves. All the ingredients are all there for you to see and its real food. Delicious. I was so excited I took a picture with the vendors, very nice people.

Look at this: they laid out every ingredient that was inside the bar...all real food! That's what we should be eating

Now that I am a juicing snob LOL!( I did a post on all the juicing Ive been doing in the past month on my last post check it out if you haven't seen it)I stay away from most juices because  most juices that you probably have in your house right now are full of artificial flavors, preservatives, and high fructose corn syrup. And although its "juice" and marketed as good for you its really adding unwanted pounds to you and is doing nothing to help your body from a nutritional stand point.
I recommend this juice if you do not have time to juice at home. I'm sure there are other ones but this tasted really good and I could read and understand all the ingredients:)
The beet juice mixed with something else was my favorite...yummy!

3. Veggie Chips by The Daily Crave
Veggie chips are  the hottest craze going on. Its a good substitute if you are a potato chip fan. I'm not big on it but I know a lot of my clients like the crunch and salty taste. What's great about this product and a lot of the products at the expo is that  they were non GMO (if you don't know about GMO's check it out on google.) But its basically genetically modified anything: potatoes, soy beans and corn and they can genetically modify most food which means its not real kinda like franken-food like Mickey D's, but its in a lot of things and they don't have to tell us.

4. They had something for everyone. For those that drink alcohol- They had natural cocktail Mixers by Powell and Mahoney
 If you are going to drink you want to minimize how often you drink because they tend to be high in sugar and calorie content(at least the mixed drinks) and you tend to eat more when having alcohol. It was too early in the morning for me to taste test it but my friends said they were refreshing.

5. Turmeric and curcumin juice by Zingi Well
I didn't know what turmeric was or curcumin until I went to the expo.(You can google both of them for there health benefits).  Its suppose to be filled with anti-oxidants and anti inflammatory properties. Its really good and of course natural.You should at least try it out for yourself.

     And of course we also had some fun and met some great people.

Yes that us...Stephen,Tanya and I in that order. Working hard and having fun!!

my drink stash, some chia samples and a few more things....yes you see my nutri-bullet(thanks to one of my AWESOME clients) in the back and juicer..

Thanks again for taking time out of you day to visit with me, I hope you got something out of it and please let me know if you try something and give me your opinion. Most of these products can be found at Whole foods stores or Lazy Acres, also Sprouts markets or a health food store in your area.

Until next time. Go to our website to check out our success could be next, what are you waiting for?

P.S Ive started doing some Success coaching session with my clients and people that just need some guidance, and the results are off the charts!! If you would like more information about the program email me at I may even take 1 or 2  Online coaching clients if there is a need:-)

Finish Strong!
Chelsea C.