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

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

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

3 Halloween Treats (Gifts)

Happy Halloween!

Don't eat too much candy and sweets today. Actually it's the left overs that get most of us. This day officially kicks off the unofficial Holiday season. At Lean Body Fit Camp we have been focusing on finishing the year strong and everyone is seeing results!!

There are 61 days left, plenty of time to strap up those boots and get to some of those 2012 goals!


But you have to start TODAY if you havent already...dont wait until January.
Anyhow now on the good stuff. My goals as a fitness professional is to help as many people as possible, live a healthier and happier life through fitness, nutrition and real inforamtion that is lasting, safe and will help with your overall well being so you can pass it along to others.


In saying that I would like to give you 3 Free resources that will help you toward your health and fitness goals. Now just because I am giving these resources to you for free please don't underestimate their value. Think of these a Halloween treat that won't leave you with a stomach ache(well maybe the ab workout will) or put extra pounds on you.

The first 2 treats are follow along videos that have previously been giving to my clients that were on one of our committed to results programs and were ready to step up there fitness game:) Just follow along with yours truly and in less than 30 minutes you will have got in a good workout. So try them out and let me know what you think. These are workout 2 and 3 of 5. Enjoy!!
workout #2 http://youtu.be/Irrq2PvlOw8
workout#3 http://youtu.be/3Q543yoLaDA

I did say 3 Free Treats.

The last one you will want to take advantage of, if you are in the Long Beach area this Saturday November 3rd @ 5pm We are having a Free Health Assessment workshop.
If you are currently talking vitamins or supplements and you have ever wondered how effective they are or if you aren't even sure you should take supplements you are not going to want to miss out on this.

Check out our fan page and like us if you haven't already:
http://www.facebook.com/#!/pages/Lean-Body-Fit-Camp/149952331732002

Okay thats it...

Whether you watch the videos and do them or come to the workshop just do something. Remember the journey of a thousand miles begins with one step. Take that step today... Wisdom is knowledge applied.

Im here for ya!

Chelsea Cooper, CPT
www.lbfitcamp.com

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

Client:
Kelly Dempsey,  Science Teacher, Mother of two

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

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

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

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

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

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

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

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

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

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

Chelsea C.

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

LB Fit Camp Video

Hope your Summer is going Fabulous!!!
Here is the long awaited video clips from our 1st Annual Lean Body Fit Camp Special Edition Workout.
That's it!!

Here it is.. Enjoy!


Finish Strong!!

Chelsea Cooper, CPT

http://www.lbfitcamp.com/