Clean Eating food list

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

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

Chelsea C.
www.LBFitcamp.com

Lean body Fit Camp 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
 https://www.facebook.com/pages/Lean-Body-Fit-Camp/149952331732002

Love and Health,
Chelsea C.
www.LBFitcamp.com

To juice or not to juice that is the question

Hope your day is going fabulous!!

Okay this is one of the most important posts I have posted in a while.So sit back buckle up and enjoy the ride!!
I started juicing about 3 weeks ago. But obviously Ive know about it for much longer. Why 3 weeks ago there are 4 reasons

1. I just finished watching a documentary about a guy that juiced for 60 days and went from a heart attack waiting to happen to not only healthy and fit but health became a lifestyle for him. If I can remember the name by the end of the post Ill tell you. Its a good movie. Anyway it inspired me to at least try it.

2. I had been dealing with dry patchy spots on  my skin and some sleep issues. And I'm healthy as a horse so when little things start showing up I try to pay attention and find a soltuion ASAP!

3. I eat pretty well but I know I'm not getting enough green leafy vegetables like kale, chard, collard, spinach, broccoli, and cabbage to name a few. Some I'm not that fond and sometimes I'm just too lazy to prepare it(the truth is the truth). But I know I need these nutrients for my body to run at peak performance.

4. I'm on a mission to be the BEST example for my clients when it comes to health and fitness. There are so many things coming up everyday about what to eat what not to eat, how to lose weight with a "magic pill" which by the way there isn't one. The closest  thing to a magic pill is called hard work, dedication,self worth, determination, sweat and embracing this journey we are on in a body that will allow us to do what our heart desires!

 There isn't one thing for everyone but there is a foundation of Health that everyone should adhere to. Anyway I say that to say I like to try a lot of things(well the things that seem to enhance my health for long haul not just for today) So I started juicing and here is my story.

Actually I'm going to share a few of  the recepies I conjured up believe you me I don't like to do things that take a long time. It didn't take long and the juice was fabulous!!!!

So try it and let me know how you feel and how it tastes. I borrowed a friends  juicer because I wasn't sure if this was something I was going to get into. Needless to say I love it.

I recommend at least one cup a day I do two cups a day, I replace breakfast  with one the other is just a snack , giving me extra nutrients.

When I started I juiced  for 2 days just to cleanse my system. I think I lost some weight, I dont weigh myself,  but  more than likely you will lose weight if you replace a meal or two with your juice for a week and it will be a healthy way. Do not be extreme and just start juicing only for weeks that's not healthy, you need other nutrients as well.

 I recommend the Nutri-Bullet if you don't have a juicer. Its priced at about $90 and its small ,quick and it keeps all the fiber and minerals :) Hope this helps you in some way.

Blueberry surprise
3 organic carrots
1  1/2 apple
1 lemon
handful of blueberries
2 cups of kale
(as  you can see I sliced the apples, and lemons)

Yep look at all those colors. We need these minerals and nutrients daily. Most of us don't get it. And it was GOOD;)



2. This one is smiliar except I added- romaine lettuce

Morning Delight
6-8 leaves of organic romaine lettuce
2 carrots
1 cup kale
1 1/2 apples
1/2 lemon
NO blueberries

Not sure if this cup of juice goes with the above recipe this looks like it had some more carrots but it was Jammin' and refreshin' your body will thank you right away!

This is the juicer I have been using:)


The picture at the very top I added mango. The only thing I would be aware of is making to many fruit juices like apples, mangos, oranges. They are higher in sugar. Although its a natural sugar if you are diabetic or dont react well with alot of sugar I would stay with trying to juice those vegetables that you dont like to eat or dont eat much of then throw in a fruit to cut it. Lemon always does the trick.

Until the next time. Ill report on what I'm doing or trying or putting toegether to help you be a healthier you!

You comments and questions are welcomed and invited.

Dedicated to your health and fitness success!

Chelsea
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

PART 1: Simple Healthy Holiday Tips

My good friend and Holistic nutritionist  Tanya Quinn,  wrote out 11 Great  Tips for The Holiday season. So with her permission she allowed me to share these with you. I plan on following them myself. How about you? Its always good to Pick 1 and start there.


The Holiday Sesason is here and with it comes parties and rich, fatty party food. All of this tempting fare tends to lead to overindulgence, bloating and weight gain. Avoid feeling the indigestion and guilt brought on by excess; follow these simple healthy holiday habits. You'll be glad you did.

1. Eat breakfast: Skipping breakfast to “save room” for a big meal?often causes you to overindulge. The roller-coaster effect on your blood sugar may cause you to overeat foods that are fatty and high in sugar; this adds to weight gain during the holidays. Eat a breakfast that is high in fiber and protein.



2. Eat before the party: Just as you want to be metabolically stable by eating breakfast, you want to have a small snack before the party to stave off any potential hunger that might lead you to make less desirable choices. Snack on something with a little protein like a handful of raw nuts.



3. Start off raw: When arriving at the party or event start by eating a salad or raw vegetables. These foods are high in fiber and very alkaline both of which are beneficial for your body. Just go easy on the creamy, fatty dressings by choosing healthier dressings such as vinaigrette or hummus.



4. Eat slowly: Savor your food and be mindful of what you are eating. The point of the party is to spend time with friends and family; to socialize rather than to stuff yourself. Eating quickly and mindlessly can lead to overeating; savoring your food and taking your time to eat will help prevent this.



5. Avoid sabotage: Frequently at family gatherings you may be encouraged to overeat as one person or another asks you to have “just one more” slice of pie, serving of casserole or whatever dish they are promoting. Learn to gently refuse seconds, thirds or more, this will help you feel better and avoid excess.



Feel free to print this and  pass it along!!!

Okay thats it for now..stay tuned later in the week to get the other 6 Tips.

Of course exercsing along with these tips will get you results. You can join me and the host of other Fit Campers that are working out and losing weight during this season. Email me for aFREE  trial week at LB Fit Camp!!


For more information on Tanya's great services go to http://communeloveprosper.com/
Finish Strong!!

Chelsea C.
Writer for To Your Health Magazine, CPT, RES
http://www.lbfitcamp.com/