What have you done lately?

Hey Hope all is well and you are recovering from a wonderful 4th of July extended weekend!


Six days ago was July 1st, which means we were exactly 50% through the year 2011.

It's a great time to think about what you've accomplished this year, and whether you're on track to accomplish the goals (fitness or otherwise) that you wanted to achieve this year.

Of course, it's also a time when some people need to get real with what they're doing .. because the reality is, they're not any further ahead than they were 6 months ago.

Whether you like it or not, time is ticking away .. always. Time waits for no one, and it's your time to use .. or to waste.

What I like to do is a mid year personal evaluation just to see if I am on track or what I can do better and improve to make this last half of the year better. Its nothing worse than looking back in December on what you could have done. While I was thinking and evaluating I came up with 6 things that Ive learned or use since the beginning of the year. Most are not fitness related directly but I always say fitness and life go hand in hand, So here you have it:




1.I am a chronic multi-tasker to a fault.


Does anyone else have this problem? For example in writing this blog I started writing then I remembered I needed to text my client, get the clothes out the washer, respond to an email and plan my excursion for tomorrow. So what should have taken me 30 minutes to write and send to you has now taken an hour or more. I'm so glad that I'm re-evaluating myself at the halfway point of the year. I will conquer my chronic multi tasking !! I will, I will, as soon as I download a few more songs from itunes LOL! But really Im getting better because I am aware of the problem and I know by limiting this behavior I will save a bunch of time. I'll keep you posted on my progress.



2. If you are passionate about something GO for it, relentlessly and stop at nothing to get it.

Obviously I'm not saying do illegal or immoral things. But if your heart is in the right place and your motives are good, dont let anyone or yourself tell you different. It's worth going for even when it seems like there is no way it will ever happen... Dont give up! This encompasses relationships, goals fitness or business, habits, dreams whatever it is. I could tell you several stories over the past few months some about Lean Body Fit Camp and how we went from throwing a small Special Event workout with a few of our clients to a 50+ all out Workout Spectacular this pass June. It was GREAT! Or how I have taken some of my best relationships for granted and realized how special they are to me, and I'm willing to do whatever I need to repair the relationships because its worth the effort and sweat. Regardless of the situation Never Never give up..keep going even if its just a baby step a day.


3.My nephew is more like me than I thought.  My nephew is 10 and we are just alike. Ill have to admit he is a pretty cool kid , that has it together for being ten. I guess the apple doesn't fall too far from the tree:) We spent the weekend together with his brother my other nephew and in watching him I see me. He kinda does his own thing regardless of what people say. He is very funny and just has his own style. We both like to be silly, have fun, like to make people laugh and we like to help people. We shall call him...Mini C!!


the kid in the glasses with the half mohawk thats Devin (aka Mini C), then we have Mr. Cool Dominic in the back and my cousin Taylor getting ready to get into a bubble on the water..




4.Less is MOre. Ive heard this all my life and I never got it. If you have less of something how can you have more of it? Im learning the less stuff you have in your life the less stuffed you are. The less people I have causing drama and negativity the More peace I have. The less material stuff I have the More room on my credit card I have to take a last minute get a way. The less clutter I have in my house the More creative I am. What I am going to do more of is simplify, sometimes I make things more complicated. Im going to keep it simple, and have less things and more quality moments and relationships.



5. Having great people around you and on your Team is Priceless. And makes life fun! So let them know as often as possible. I realized there are great people in the world just waiting to help me, (and you)not just in my business but in life. I was going to start giving shout outs to all those people that are apart of my family, the LB Fit Camp family and my awesome friends. But I realized it would be too many people. You all know who you are, I am grateful whether I've known you for a day, a month, years or we haven't talked in a while. I want to say thank you for your love and support. And as the year goes on I plan on returning the love 100 times over and giving back more of myself.



6. Quotes fire me up!!I already knew this but wanted to share with you. Everyone knows I'm a big quote person. In class we do a quote or reflection almost daily. I have a few I keep posted around my house and office that I read everyday. Enjoy and I hope they inspire you to keep on keeping on!



Self- Determination
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” MARIANNE WILLIAMSON



Friendship/Love

"In everyone'ss life, at some time our inner fire goes out. It is then burst into flames by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit"- Albert Schweitzer


Winning Mindset

"The Greatest accomplishment is not in never falling, but in rising after you fall".- Vince Lombardi

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."- Vince Lombardi

"Courage is fear holding on a minute longer". G. Patton

"Be more concerned with your character than your reputation,because your character is what you really are, while your reputation is merely what others thing you are". John Wooden


Would love to hear what you have learned or what you will be focusing on in the next half of the year. Lets make it a Great One!!

Finish Strong!!

Chelsea C.
http://www.lbfitcamp.com/
562-989-1217

Lose your Fear of Lifting-The Secret to a longer healther life not to mention a leaner and sexier body

Hey Hope all is well!

Many of my clients and potential  clients always get worried when I tell them we use dumb bells and bands and other contraptions there first words are ' I dont want to get bulky' or 'I dont want to look like a man'. My reply is I dont want  you to either. Just because most women aren't  looking for 20 inch biceps or powerful thighs like the meat heads at the gym, you shouldnt stay away from weights you should actually embrace them.



 Not only does lifting weights, help shed belly fat faster, helps with stress and fights off heart disease and cancer its the single most effective way to look HOT in and out of your clothes. Still not convinced?? Most of you aren't.

So I decided to do a 2 part series of why you shouldn't live another day without hitting the "weights".

1. You'll lose 40 percent more fat. we get caught up in to thinking cardio is the key to blasting belly fat. wrong. Penn State researchers put dieters into 3 groups: no exercise, aerobic exercise only or aerobic and weight training. - they all lost around 21 pounds but the lifters shed six more pouonds of fat tan thow who     didnt pump iron. Why? The lifters loss was almost pure fat the others lost fat and muscle.





2. Your clothes will fit better. After about a month in a half or so  into there training my clients come up to me complaining there pants are falling down. I must admit I have been the source of several shopping sprees( what can I say Im good at what I do). Its funny because even though there clothes are looser and some are even going to the store to get new ones. or now they can fit in there old pants and dresses. they still complain about not losing enough weight. I say WHO CARES? do you walk around with a sign in your hands saying how much we weigh. NO people look at the shape of your body so if you are in 3 sizes less why do you care about your weight? You shouldn't... get over it and embrace your new toned and scultped body.


3. You'll burn more calories.


Lifting increases the number of calories you burn while you are sitting on the coach. thats because after a good strength training workout your body is rebuilding and repairing itself. Which takes energy which means you will be burning calories at rest. For every pound of muscle you have on your body you burn 50 calories give or take. Compared to fat, every pound of fat you have you you burn 9 calories. Enough said






4. YOur diet will improve.
University of Pittsburgh researchers studied 169 overweight people and found those that didnt follow a 3 hour a week training program ate more than the alloted 1500 calories. The study showed that both diet and exercise likely remind you to stay on track, helping you in your weight loss goals.





5 Youll handle stress better.

Break a sweat and you will handle stress better and so will your body. Scientist found that the fittest people exhibited lower levels of stress hormones than those who were the least fit. So you know how they talk about coritsol being you stress hormone, well if you workout  and sweat more that hormone will be less,(that last statement was from me, not a scientist- cause and effect reasoning..LOL)  If you look or feel like the cat below most days, you have to hit those weights




6.You'll be happier.
Exercising in general helps.but researches found that people who performed three weight workouts a week for 6 months impoved significantly on measures of anger and overall mood.



Okay stay tuned for the other 6 reasons actually if I get 8 or more comments I will put up the other 6 reasons so leave a comment  and go lift a weight or come try it out with us at Lean Body Fit Camp!!

Take Care! Join the Fitness Revolution!

No Limits. No boundaries.
Chelsea C.
ww.lbfitcamp.com

A Sneek Peak into LBFIT Camp(Video inside)

Hey !! Hope all is well!! It's officially spring( for a while now)
I know it's been a while since my last blog and I just wanted to catch you
up with the happening in my world.

So much and so little time I'll give you the Highlightz. At the end of March I spent a weekend in Costa Mesa,CA and went to my favortie seminar: Fitness business summit 2011 (Woot woot) I've gone for the past 3 years and everytime I go I leave with so much information to help my campers and myself.

I met Garret Gunderson he is a genius and I got a FREE signed book by him. It's call "Killing sacred Cows". You have to get a copy it's a finance book but with a spin it will change how you think. He also looks a little like Pau Gasol from the Lakers!(What do you think?)

Me and Garret Gunderson

Frank kern was there he is crazy if you dont know who he is just google him the man has waaay too much money LOL!.







And I met lots of  like minded Fitness Professionals from all over the country and even from different countries

It's great to be around positive people that are passionate about helping others.

Several Take Aways that I got that  you can apply to any area of your life:

1.Step out of my comfort zone

2. The time to act is always NOW!

3 A positive Mental attitude is the key to success .

4. Doing something, whether it is perfect or not is better than doing nothing  perfectly. (think about that one)
5. I am blessed to have the ability and talent to help others create a better life for themselves.




Some of the kiddos & Me

  The following week I spoke at the Young African American Womens  Confernece. I had a whole hour to talk to young girls between the ages of 10-17about health and fitness. I covered the reasons why they should eat healthy and exercise.  We also had a dance off  too and of course time for questions. I beleive they learned alot and hopefully will use what I gave them.

The Girls were Awesome thanks C. Bailey for allowing me to come by and share what I know. In case you are wondering who C.B is that is my college basketball teammate (Good times!) LOL! I remember one  time..at band camp...jk I made us both late for a big tournament game... eek my bad I think she still has a slight grudge  LOL! Anyhow  she is the one who helped put the conference together...it was Awesome! Long Beach State Representin'!!


C.Bailey geting the kids in order



                                                                      

 Almost forgot  We opened up two new classes in April at Lean Body Fit Camp. Another
6am class and a 815p.Shout out to Larmar A. And C. Carter for helping me run things and making it an easy transition. I am not just saying this but All  my fit campers  are awesome!! I am blessed to be used to help so many people. We have a blast everyday.!!



Find your soul purpose and you will never work a day in the life!(learned that from Killing Sacred Cows gotta get that book!)

Here is a video a sneek peek into the world of LB fit camp.Enjoy! Im going to be doing more videos so let me know what you want tosee in the comment section or how you liked this one!!

Whew okay   now that you are all caught up on the latest...keep your eyes open for  my next post! Comments welcomed about anything.. you can say Hi ...Bye  make a smiley face something to let me know you are out there and reading my stuff and hopefully getting something out of it!!

Until next time!

Its easy to Start Something... but only successful people
FINISH STRONG!!

Chelsea C., CPT

http://www.lbfitcamp.com/ for more info on class times and schedule


Jer 33:3

Success Story!!

Hope all is well.
This is just one of the many success stories at Lean Body Fit Camp!!!

Come join the Fitness Revolution and you could be next!!





Thanks Rob! YOU Rock!!!

Finish Strong!!

Chelsea Cooper
http://www.lbfitcamp.com/

You get for what you pay for...

Hey hope all is well!

Im writing this as Im getting ready to head out to Fitness Business Summit '11 in Costa Mesa,CA! Im soo amped its  3 days of Fitness, fitness and more fitness. I cant wait everyone is always awesome and I get to come back and impart all my knowledge to you. See how Im looking out for you..anyway I wanted to write this quick blog about a valuable lesson  I learned this week, and I would like to hear what you think.      

Okay anyone that knows me knows well I'm... fruggle-not cheap but" fruggle". I dont mind spending money, Im just not a fan of throwing it away. Anyhow I say that to say this...most of my friends and family know I  practically live at staples( and I love a staples gift card  as gifts more than just about anything...hint hint LOL) I go there for alot of my business needs, journals, supplies, boards pens, notebooks you name it its there.



Me and the Richani shes going to kill me:)



So I am there at least 3-4x a week picking up something..maybe I should get stock in Staples..hmm. Im there so much that I know all the workers and managers names and they know mine. We joke and have a good time..its always buzzing and the atmosphere is pleasant. Ive been hounding them to get to my fit camp, all in due time...(actually one of the managers stopped me the other day and wanted some info... that reminds me I need to email her).. anywho I digress from my point.

Onward...there  is also an Office Depot about the same distance from my house and there prices tend to be a little cheaper than Staples. So the frugglness in me ( I know thats not a word) sometimes goes to Office Depot.

The other day I go there even though I intended to go to staples but it was out of convenience that I went. I go inside and it dead as a door knob. Which could be to my advantage I can get in and out. so I picked up a few things and headed to the Copy Center ( my favorite place in Staples) sometimes at Staples Ill go behind the counter and help out when they are busy at the copy center, really I do, I probably shouldnt say thatm  but its fun.

So I go over and talk to the guy and he is very helpful and he is hooking up my certificates for me. Well in mid shift they change and this woman who evidently hates her job or life or both is now helping me. She never really said anything rude but made me feel like I was burdening her because I was making her do her job. Any how Ill spare you the  details but she messed up on a few things, was short with me  and just had a funky attitude.

 I couldnt wait to leave that place...and her funkiness was trying to cling to me on the way out. So it took me about 15minutes to shake off whatever mess she had going on. and I began to think I would pay 30x more to get good service and have a good time then to save 5 bucks and be miserable.

So the moral of the story is that if you are fruggle like me...pay a few more dollars and get top rate service. LOL!!
But really  1) be aware of your attitude and those around you, they are contagious..life is short we need to love more be mad less

 2) It had me examing and thinking about my Fit Camp and how I try my best to make sure everyone knows they are  appreciated, taken care of.  and get the results they desire(obviously some work has to be done on there part). You  do   get what you pay for... and  lets just say LB Fit Camp is the Staples of Fitness...LOL!

Thanks to all the staff at staples

Would love to hear what you think. Do you agree or not?

Make it a great one!!


Chelsea C.
Finish Strong!
http://www.lbfitcamp.com/

What foods should I keep in my house...

Hope this finds you doing AWESOME!!

Everyone is always asking me what  should  they eat most of or stay away from. I always preach balance for the most part. But there are some foods you should eat on a very limited basis. Anywho I made a list. My recommendation is to print it out when you get a chance.

WHAT FOOD SHOULD I HAVE IN MY HOME ON A REGULAR BASIS TO MAKE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS?

Looking and feeling healthy is created by a lifestyle you design for yourself to achieve your well being. It is an active process of becoming aware of and making choices ...

Organic if you can - Our world is becoming more and more tainted with dangerous chemicals. In an attempt to increase production and capture bigger market shares, the use of fertilizers, pesticides, food additives; such as dyes and preservatives has become so prevalent that "artificial ingredients" are now outnumbering "natural ingredients" on many food content labels. It is the opinion of many experts that this ever-increasing use of artificial fertilizers, pesticides, and chemical additives has a direct correlation to the ominous rise in cancer rates and other health problems.

Organic foods are rapidly becoming recognized as a logical alternative in this chemical-laden world. The focus on environmentally-sound agricultural methods and "sustainable" agriculture is getting the attention of many who are now concerned about what they're eating as well as the environment. Organic food is a reliable and safe alternative to the issues regarding conventionally grown, processed, and packaged foods.

Recommended Portion size at each sitting is in parentheses - ** is unlimited.

• Dry roasted nuts like Almonds, walnuts, hazelnuts ect. (2oz – about 24 almonds)

• Skinless, boneless chicken breast (3 to 4 oz for women and 4 to 6 for men, palm size, 1 inch thick)

• Lean meats in whole form, not ground/Fat trimmed. (3 - 4oz for women & 4-6oz for men. Palm size, 1 inch thick)

• Fish that swim like Halibut and Salmon ect. (3 to 4 oz for women and 4 to 6 for men, palm size, one inch thick)

• Tuna canned in water (1 can)

• Advocare Meal Replacement Shakes for breakfast most days. (do not add anything but water and ice) go to my site for more info on this product. One of mine and my clients favs- go to my site for more info on Meal replacements



• Lentils – any type of natural beans or legumes. (1 cup to 2 cups prepared)

• Oatmeal – Old Fashioned Rolled oats with no added sugars or flavors. Oat Bran. (½ cup dry)

Stevia to sweeten. Green tea.



MORE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS! -Some are great for snacks

• Fresh or frozen Fruits and Vegetables (not canned) :recommend you have with protein.

• Avocado (1/4 to ½)

• Yams/sweet potatoes (1/2 your fist)

• Broccoli

• Green beans

• Asparagus

• Spinach

• Tomatoes

• Cucumber

• Carrots (1 lrg or 1 cup mini’s)

• Corn (1 cup or 1 ear)

• Edamame – soybeans (1/2 to up to 2 cups)

• Peas (up to 2 cups)

• Lettuce and other leafy greens

• All berrys (up to 2 cups)

• Apples (1)

• Bananas (1)

• Cantelope/honeydew (1 cup)

• Pinnapple (1 cup)

• Oranges 1

• Grapes (1 cup)

• Mango/kiwi and other tropicals (1 cup)



• Olive oil, Expeller pressed vegetable oils, sesame oil. (1tbsp.) All types of vinegars.

• Braggs soy protein – to replace soy sauce. (drops)

• Deli Chicken and Turkey that is not processed, “added” to, or “pressed/ formed together. (3-6oz)

• Brown rice and whole wheat or brown rice pasta (1/2 cup prepared)

• An array of fresh and/or bottled herbs and spices for seasoning (**)

• Fresh Mint, Lemons/limes and 100% cranberry juice for flavoring water. (**)

• Egg starters – egg whites (1 to 4 eggs depending on protein needs)

• Mustard, relish, pickles, low fat mayo (1tablespon)

• Zero calorie butter spray

• Whole grain bread, rice or rye crackers. (1 slice, 5 crackers)

• Advocare Muscle gain Vanilla for adding protein to just about anything (1 to 3 scoops)

• Advocare Mulitvitamin and minerals Coreplex, antioxidant plus, omega plex, probiotic and other personalized supplements for your goals.

• Advocare Spark and Rehydrate (1 to 4 servings)

• Almond milk (1 cup)

WHAT FOOD SHOULD I NOT HAVE IN MY HOME ON A REGULAR BASIS. WE DIDN’T WRITE NEVER….WE WROTE “NOT ON A REGULAR BASIS”.READ LABELS

Wellness is an on-going lifestyle which requires taking responsibility & making healthy choices.

Palm, palm kernel or sunflower oils

Nothing ever with Hydrogenated oils – Fractioned is fine, that is totally different

Never anything with High fructose corn syrup

Butter

Margarine

Mayonnaise

Table Sugar

Anything fried

Fruit juices

Cereal( depends on the kind)

Dairy – On occasion dairy is fine but not a staple – part skim mozzarella cheese is best.

Bottom feeder seafood like lobster and shrimp – this is my weakness!!

Nothing with bleached, unbleached or enriched flours….always whole grain. No Chip, donuts, pastries, crackers.

Soda

Alcohol- get when you are having a social gathering not for regular use.

White sauces
--------------------------------------------------------------------------------------------
Wellness is an on-going lifestyle which requires taking responsibility & making healthy choices
 
OKay that should get you started. Make a check list if you are eating more things off the limited section then the recommended section you have some work to do. But you can  and MUST  make the change if you want to be healthy live long and look GREat! Just pick one thing to work on a week and pretty soon your habits will be changing and so will you waist line.
 
Questions or concerns are welcomed!
 
Finish Strong!!
 
Chelsea C.
http://www.lbfitcamp.com/

50 Great Snack Ideas!!

Hey!!!
Im always being asked about  what snacks are healthy and taste good. So I put togethere a list of snacks,
 50 in fact, so there should be something for everyone!  Hopefully these will also help you make your  own creations. If you have any personal favorites , please leave them in the comment section below… Enjoy!



Okay here are the snacks...they're only useful if you use them.

1. cup raw broccoli or cauliflower/ 1/4 cup hummus

2. 4 cup light popcorn/1 low fat string cheese

3. 1 sl. whole wheat toast/1/4 cup sliced avocado sprinkled with lemon juice

4. 1 apple sliced & sprinkled with cinnamon/2 Tbsp. raw walnuts

5. 1/2 cup unsweetened applesauce/2 Tbsp. raw pecans

6. 1 cup cherry tomatoes/1 low fat string cheese

7. 1 oz. non-nitrate deli roast beef/1 oz. low fat cheese slices/alfalfa sprouts

8. ½ cup warm br. rice/1/2 c skim milk/1 tsp. honey or agave syrup

9. 10 large black or green olives, rinsed/1 oz. low fat cheese

10. 3 rye krisp crackers/1 oz. sliced low fat cheese

11. 1/2 whole wheat Eng. muffin/1 Tbsp. natural peanut butter

12. 1 cup berries/ 1/2 cup nonfat yogurt/1 Tbsp. sugar free jam



13. 1 medium pear/1 oz. low fat cheese

14. 1 medium orange/ 1/2cup nonfat cot. cheese

15. 1 cup sliced red or green peppers/ ¼ cup hummus

16. ½ cup rinsed black beans/ 1/2 cup low fat cot. Cheese

17. 1 kiwi/1 low fat string cheese

18. ½ toasted pita pocket/ ¼ cup hummus

19. 1 slice sprouted gr. bread/ 1 Tbsp. natural peanut butter/1 tsp. sugar free jam

20. 1 oz. low fat Feta cheese/ 1/2cup unsweetened applesauce or sliced peaches

21. 1 slice whole wheat bread/1 tsp. light mayo/1 sliced tomato/1 oz. cheese-broil ‘til cheese is melted

22. 1 scoop unsweetened protein powder./ ½ cup berries/ ½ cup skim milk/no calorie sweetener-blend

23. 1 cup Kashi whole grain puffed cereal/ ½ cup skim milk/no calorie sweetener

24. 1 hardboiled egg/1 sl. whole wheat toast/1 tsp. non sugar jam

25. 1 veggie burger/1 slice tomato/romaine lettuce leaves/mustard

26. 2 large dates/1 Tbsp. natural peanut butter

27. 1/2 low fat, low sugar granola bar/1 Tbsp. sunflower seeds

28. 6 oz. can of low sod. tomato or v8 juice/1 wedge light laughing cow cheese/5 whole wheat crackers

29. 1/2 cup plain nonfat yogurt/1 Tbsp. natural peanut butter, nuked and stirred into yogurt/1/4 sliced banana

30. Low fat string cheese/1 slice whole wheat bread

31. 2 Tbsp. raw cashews/1/2 cup grapes





32. 12 almonds/1 cup sliced mango

33. 1/2 cup .nonfat cot. cheese/1/2 cup applesauce

34. ½ oz. non-nitrate beef jerky/5 whole wheat crackers

35. Apple/2 Tbsp. natural peanut butter

36. 1 oz. non-nitrate deli turkey/1 cup raw veggies

37. Can of tuna/2 Tbsp. low fat dressing./greens

38. ¼ cup hummus/1 cup raw veggies





39. 1/2 pb&j sandwich-all natural/whole wheat

40. ½ cup plain nonfat yogurt/1 Tbsp. ground flaxseed/1/4 cup unsweetened applesauce

41. Can of tuna/1 slice whole wheat bread

42. 1sm. banana/1 tbsp. natural peanut butter

43. 2 cup melon/2 Tbsp. pumpkin or sunflower seeds

44. 1/2 cup jicama slices/1/4 cup hummus

45. 1 low fat string cheese/ 1 cup sliced cukes

46. 2 Tbsp. natural peanut butter/2 stalks celery

47. 1 cup snow peas/1/4 cup guacamole

48. 1 cup baby carrots/2 Tbsp. natural peanut butter

49. 1 whole grain rice cracker/1 Tbsp. almond butter/1 tsp. sugar free jam

50. ½ cup unsweetened pineapple/ 1/2 cup nonfat cot. cheese






 
There you have it! I recommend you print this list out.
 
Finish Strong!!
 
The only lmitations are the ones we allow others to put on ourselves!
 
Chelsea C.
 
"You cant stop a freight train with a fly swater"....if you have to ask dont bother LOL!. Would love your comments on the snacks though.