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

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

I got muscle with Zumba...said no one EVER

I got muscle with Zumba … said no person ever.
Before the weekend hits, I want to set something straight:
For real results, you need to build muscle..
And to build muscle, you need to damage it during your workout, so that it can ‘re-grow’ afterwards.
Yup, damage.. stay with me. During this ‘re-grow’ after your workout.. it’s the intention to have your muscle grow back stronger and bigger.

That’s one of the main purposes of working out, aside from burning calories during the workout.
DURING your workout you’re tearing it down. When you eat & sleep you rebuild.
But you will only ‘regrow’ and rebuild your muscle if you:

• Lift  weight (with proper form)

• Have a complete meal within 60 min after finishing your workout (go sweet potato & Kale, both available at Trader Joes.)

• Be nice to others. Don’t be like Justin Timberlake, only inviting 2 of the N-Sync members for his wedding with Jessica Biel, that’s just mean.

• Drink at least half a gallon water (aim for a gallon and fail forward)

• Get at least 7 hours sleep. No more Jay Leno. Go to bed.

• Reduce stress to a minimum. And cut out all vampires from your life.

• Eat clean. No more drive-throughs.

And  Stop saying things like “I want arms like that” or “I want legs like hers”. Be grateful, happy with what you have. I can guarantee you that your absolute WORST day is someone
else’s dream come true .
If you do all this properly, you will gain muscle.

(PIck one or two of the above for the week and gradually add on do not try and do all these at once...but you can be nice while doing these things)

Gaining muscle is GOOD.

When you gain muscle, you increase your metabolism throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards..
This is why I’m big-time anti-marathons(all my clients know this).Unless you’re on a bouncy treadmill, running long-distance breaks muscle down like no other.

Yeah you’ll burn calories while running, but you’ll lose muscle as well – the OPPOSITE of what you want. Big time risk of getting ‘skinny’ instead of ‘sleak and toned'.

And at LB Fit Camp all my clients know that  skinny is extinct. This year  it’s about c-shapes, strength, and legs that have ‘content’.
So you break down muscle while you workout. That’s why every workout should be 45 min max – you don’t want to damage your muscle for too long
Muscle, muscle, muscle, muscle, muscle.. muscle

To all the  ladies: I want you to read that sentence a couple times – or as many times you need to become comfortable with the term.
Muscle is good, it’s your friend. And this email serves as my retirement from telling you that muscle does not make you bulky..
In other words, this is the last time I’m saying it:
Excess bodyfat makes you look bulky. And excess calories gives you excess bodyfat.
Therefore, CALORIES make you bulky

Calories IN vs Calories OUT
Nutrition 101: If you have meatball marinara’s for lunch, you’re giving yourself too little ‘wiggle room’ for all other 5 meals you should be eating throughout the day..
 and you’re very likely to overeat throughout the day.
‘Overeating’ here means that your Calories IN from waking up to bedtime exceeds your Calories OUT.
One more time:
IN more than OUT: you gain weight
IN equals OUT : you stay the same
IN less than OUT : you lose weight (provided your deficit is reasonable and not all week long, avoiding the starvation response)
See, I’m slightly fired up here – because after I spoke with a potential client about Zumba being ineffective for fat loss, I get this reply :
“Zumba is a great workout because people sweat and one of my friends lost 30 lbs while doing it”
To debunk this nonsense:

1. Sweat is not an indication of a good workout, it is your body’s way of ‘cooling you down’ when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective.

2. Anyone can lose 30 lbs by reducing their calories IN.. i.e. going on a diet. If you’re disciplined and eating 500+ calories less than what you burn off 6 days a week, you’ll lose 1 pound per week.
REGARDLESS of what exercise program you do. Your exercise program serves to increase your Calories OUT.
Therefore, weight loss is not an indication of a good workout either.
It’s your definition, inches, sizes, strength, energy, and butt that defines your workout.
Look, I must write this.
Because I want to save your day, literally.
I want to save you TIME


Let me explain why I don’t like Zumba..(its nothing personal)
The #1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time.
Everyone has the same 24 hours in the day.

What puts you ahead or holds you back, is how you spend your time. Time management is huge.
Now if you look at the Zumba workout versus a Real workout..
Zumba being aerobics & dancing, versus resistance training explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio.

Zumba is like Spanks. It feels good at first, but in the end you haven't changed.
Resistance makes you stronger. You can’t expect to see results from Zumba, there is no resistance involved. It’s aerobics.
And “trying to lose fat with aerobics is like emptying the ocean one shot glass at a time”
Your body grows when you are uncomfortable, Your body grows when you put it through resistance, and Zumba does not provide ample resistance.
Don’t get me wrong, I appreciate Zumba for their place on the fitness ladder. Some of my good friends are Zumba instructors. Zumba is an awesome way of ‘getting started’ for girls that:
- have not worked out in 12+ years
- have one leg
In all seriousness, “something” is always better than “nothing”. And true success is not for everyone.
And one of the worst phenomena in the world is when fit people make fun of the unfit for ‘trying’.
It just hurts me to see these unfit people ‘trying’ and truly believing they are going to see real results.
It just won’t happen with aerobics. Richard Simmons never had a 6-pack.
So as a group, let’s start actually using weights ( which can include and not limited to body weight workouts) Like we do at Lena Body Fit Camp.

Not meatheads, but renegades that keep their eyes on the prize and live, eat, and breathe fat loss.
You can do it – I believe in you, and if there is anything you need just let me know.
Yup!

Im always here for ya!
Chelsea C.
562-270-LBFC
www.lbfitcamp.com

LB Fit Camp Case Study #4

Hope all is well with you and your family...Here is another addition of how one of our Awesome clients at Lean Body Fit Camp is getting Awesome results...and the list keeps growing:)

Usually I do the write up about our Spotlight client. But when I asked Yen  to do a write up about doing life with Lean Body fit camp and her accomplishments, she did such a great job I just decided to leave it alone. Great job Yen keep it up the SKY IS THE LIMIT! So without further ado her is Yen:

 A journey of a thousand miles begins with a single step.- Lao-tzu Chinese philosopher

Although this is the popular form of this quotation, a more correct translation from the original Chinese one would be "The journey of a thousand miles begins beneath one's feet." Rather than emphasizing the first step, Lau Tzu regarded action as something that arises naturally from stillness. Another potential phrasing would be "Even the longest journey must begin where you stand."

This quote was inspirational to me in relation to the experience of getting to my goal weight, getting healthier, and fit. Everyone envisions themselves at this ultimate goal, but have no idea how to start that journey or what it really entails while on that road. We know we want to get there, but let's face it; we haven't the slightest clue. If we did, don't you think we'd all be there by now? Or, start it, and realize it's definitely no easy walk in the park and stop, never reaching our full potential.

Two of the biggest keys to my continued success are a strong support group and quality professional instruction that is all included in Lean Body Fit Camp.  You need that accountability,  structure,  education, and support to guide you while making those first steps. The rest is still on you to continue and turn it into habit.  But if you get a little lost and confused along the way, the Lean Body Fit Camp team is  still there to make sure you don't give up.  If you are lucky enough to have that on your own more power to you, but if you're like me and don't ( and add to that laziness, and constant procrastination and bad eating habits)  I acknowledged that I needed all the help I could get. 

Ive 30lbs lost so far, down 4 pant sizes, increased strength (hello real pushups!) stamina (me run!?) and endurance (for more than 2minutes!) and looking forward to all the shopping I'm going to be doing VERY SOON! (sorry honey I'm gonna need a bigger closet) all ignited by coming to Lean Body Fit Camp , taking the tools they taught me and using it as a road map to find my inner ME.

-Yen Huynh, 31, business owner
You can stop by and talk to Yen personally at her store:  
Lee's Sandwich 4748 E. P.C.H. Long Beach

By the way if you think you are too busy Yen runs a very successful business that keeps her extremely busy, but she makes time for herself and her health first. She will not regret putting her health as a priority above all else.

You could be next all it takes is one Call  or reply to this email today and start your Free Week Trial tomorrow:-) 

 Lets start here:

1.Whats the one thing holding you back from reaching your fitness goals?

2.What have you tried before that didn't give you the results you wanted?

3. How Can I help?                                                                                        

See ya soon!                                                                                                                                        

 Dedicated to your health and fitness success!                                                                                      

Chelsea C.                                                                                                                           www.LBFitcamp.com                                                                                                     

5629891217                                                                                                                   

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

Memorial Day Workout pics & 5 key ingredients that will ensure your fitness success

Hope your day is going Fabulous!

After a long holiday weekend gettting back into the groove of things is tough. I personally can't remember what day it is:) Anyhow we had a Great Memorial Day Workout on Monday at Lean Body Fit Camp. And before I give you the 5 Keys ingredients that will ensure your fitness success let me tell you what we did on Memorial Madness Monday!!

Yes this is real people in my class working it out!! oh yeah!

We combined our both our morning and evening classes together for ONe big workout at 9am (so people could sleep in but still have time to enjoy the day). We did a jog around the park with a few exercises in between and then we  played "Octopus" can't explain it ...its kind of like tag but not, you just had to be there.    Then we got into it and did a   60 second- 3 exercise cycle workout  for 20 min that bruned off every rib, chicken, corn, baked bean , pig feet, hog mog...(lol) they might have ate or thought about eating.



Needless to say they were beat and grateful that we were finished. Great job ladies and gentlement.

Some of the LBFC crew sorry Chrsitina and Susan Im no phtograher LOL!

After class I began to think what motivated people to get up before 10am leave there cozy bed and families and come to workout at 9am on their day off. My first thought was who wouldnt want to see me and Larmar on there day off? LOL! But then I begin to think what did all the clients that showed up that day have in common? What seperates them from my other clients and just normal people that would love to lose weight, look great and have more energy.

So in no particular order these are the ingredients to change your life, your circumstances and your heatlh:

1.Written Goals-  They all have a goal. We just had everyone write a 4 week goal on one of our boards. I believe in the saying " that a goal is ajust a dream, until you write it down". We also go over other goals throughout our program and have them write those down as well. Goals posted where we can see them daily help remind us why we are doing what we are doing.

4 Week Get Ready for summer goal board

2. Desire- The goal they have is big enough to fuel there desire within. If you want something and someone gives you the blueprint  to how to get , you will follow it gladly to get to your desired outcome. If you have lost your desire maybe your goal is someone else's or you dont want it enough to do what it takes. Burning desire to be or do something gives us staying power - a reason to get up every morning or to pick ourselves up and start in again after a disappointment” -Marsha Sinetar



3.Admit there need for help-  The greatest thing someone can do for themselves is admit they need help. For a long time I thought I could do it all. But in reality Im not very good at all things and somethings I just need someone to hold my hand and hold me accountable,or it will not get done. For example paper work or even sometimes working out. Yep! I go to group classes as well and know someone is there to push me and I love the interaction with others wanting to get better through fitness. I also hear my clients confess that they would not have come to class if they hadn't signed up already or they didnt want me blowing up there phone asking them where they have been.LOL! So accountability and acknowledging you need assistance in the process is very important.

4. Willing to pay the price- Its easy to say yes I'm ready to change my life. I want to feel better about myself, I want to look good, I want to feed my body the right foods and so on. But then the real test comes, are you willing  to commitment to changing some habits? Come to class and work hard daily? Are willing to push through the sore muscles and your mind that tells you to stop as soon as you feel a little discomfort?

We all will pay the price for what we do or dont do. A little pain through a workout now or a long stay in the hospital later? Some discomfort now, but a few weeks down the road you won't even remember the discomfort because you will feel like a totally different person?  Sometimes we have to look past the momentary pain and push through to the goal. Anything you have ever acheived  thats worth anything probably involved hard work and paying a price.

5-Mindset- Although this is #5 this is actually the most important of them all. If we are going to succeed at anything we have to get our minds right. Negitive self talk will destroy a goal before you even get started. Excuses to why you can't do something is also very detrimental. And the one I see way to often is the # mindset.( I can write a whole blog about this and probably will soon). Getting caught up in a magical number on the scale has sabatoged many people that were on there way to getting to there goal.

 We live in a society that is number driven whether its how much you make a year, or how many pounds you want to lose. But see thats backward we are focused on the wrong thing. If you want more money then take your gifts and talents to the world and help them with what you have ( another blog for another time) and you will have plenty of money.  If you wamt to lose weight and feel great focus on taking care of your body. Feeding it properly, loving yourself, exercising because our bodies were meant to move, ask for help, but most of all its a lifestyle change and if you arent willing to do those things,( yes its a process) then you will never get to that magic number and if you do it by any other means( lots of shortcuts) you will either feel miserable because all you can eat is 5 grapes a day  or you will gain your weight back. So get your mind right. Showing up is half the battle the other half is getting your mind prepared for the battle.


Hope this has  helped feel free to share it with someone. Ask yourself  Do you have goals written where you can see them? Do you have a deep desire to accomplish something? Have you admitted you can't do it alone? Are you willing to pay the price? And is your mindset set on the positive or set on Negative? I always tell my Fit Campers - Get your mind right ...before you step into class. :)

Hope this helps. If you have any comments please feel free to do so. And Ill get back with you.

Finish Strong !!


Chelsea Cooper
www.LBfitcamp.com

Check us out on facebook
 http://www.facebook.com/pages/Lean-Body-Fit-Camp/149952331732002

Jer. 33:3

Big Box Gyms = Joke

Hope your week is going Fabulous!
A friend of mine and great fitness business owner wrote this the other day to other fitness business owners, but I wanted to share it with people that want to stay healthy and get fit. And folks  who  are looking for ways to do it safely and for the long term. Its more informative than anything. I tweaked it a bit to talk directly to you and not a business owner. He is okay with it. Thanks Pat.

"Join the Fitness Revolution!"

That sentence was part of a radio
marketing campaign a big box health
club chain was running to get members.


Really?

Aside from taking the slogan I have been saying for the past few years,
the thought of
a big box health club being revolutionary
in any way is a joke.


Big box clubs basically sold millions of
memberships doing the following:

:: Renting people access to equipment

:: Having zero relationship with their
members... unless the member went
delinquent, then they called them
constantly

:: Being 100% unconcerned with their
members' results

:: Over promising and underdelivering

Basically doing a terrible job serving
the market, leaving members with a
terrible taste in their mouths about the
experience and essentially helping
out society get fatter.

How did / do they help our society get fatter?

People have trusted these big box clubs to
help them...

...and the clubs failed. Miserably.

And they failed not because they couldn't help.

They failed because they didn't care about the
member.

They cared right up until the person signed
the contract, then the relationship ended
and the money extraction began.

And they're calling this a "Revolution?"

Liars.

What is revolutionary is what great training
based businesses are doing now:

:: Actually coaching people to results

:: Actually caring about the people they serve

:: Actually building businesses around
helping people achieve success instead
of building businesses around shiny
equipment

:: Overdelivering on every promise

That's revolutionary because it's what the
bulk of the fitness industry (big box clubs)
have been unwilling to do - yet it's exactly
what the market has wanted and needed
all along.

So whether you're part of Lean Body Fit Camp or not - you should be somewhere  that cares about you, cares about your results, and just enhances your life more in general.

Being part of the true fitness industry
revolution - and finally doing what the
big box clubs never could is an awesome Feeling!
Here is what one of our Fit Campers said:

Chelsea,

So true in what you're saying about working (power) of a group. I think that is why I did not hesitate to continue for another year with LB FitCamp. I love the group setting, it motivates me to do better even though sometimes I have days that are less productive than others. At the end of day, God did not create us to be isolated. Everything within us desire to connect with people, to have relationship. And yeah girl....working out is a relatioship!! LOL

Love you and appreciate all that you do. - Rhonda Love-  client since 2010

PS. If you are in the Huntington Beach Area we are opening up a second location so comment and Ill get back to you. Make it a great one!

Dedicated to your fitness and health success,

Chelsea C.
(Thanks Pat for the Great info..)