Hi everyone!! Well I completed week 1 of my new exercise and eating program. And I have great results to report...I lost 6.2 lbs!! Amazing huh?? I think so too. I'm very proud of myself. It was not easy. Cardio 6 days a week and heavy weights 3 days a week. My meal plan has been pretty clean too, for the most part. I indulged heavily once during my work Christmas lunch. But other than that, I've ate very well. You can do this too. Work out, but more importantly watch what you eat and keep it clean!!!
As for what I eat, you can check my meal pan on this website http://teambeachbody.com/eat-smart/michis-ladder. I eat only from the top 2 tiers of michi's ladder.
Anyhow, I'm off to workout!!
6 lbs closer to my goal weight,
Coach Monney
Sunday, December 20, 2009
Wednesday, December 16, 2009
PUSH PLAY
Hello everyone. Are you all counting down to the 2010 Coach Monney Challenge? I sure am, although I've already started my challenge. For all of you who don't know, I've changed my eating to CLEAN EATING. I am eating clean 6 days a week, and having an indulgence meal on day 7. For exercise, I am using the ChaLean Extreme program from Beachbody, weight lifting 3x a week and cardio 6x a week. Its intense, but I want extreme results!!! So far, so good. I am on day 4, and I've already dropped 3 lbs!!!
Today's tip is on MOTIVATION. I touched on this topic before, but I think I'll talk about it again, especially since you will be starting the challenge soon. There are days when you just won't feel like working out. I have them, we all do. Days when our lives keep us so busy, stressed and exhausted. So how do you find the time or the energy to workout? Well folks, you have to schedule it in. Just like you know that you have to go to work, or cook, or walk the dog, or feed your kids. You have to make the investment in yourself and schedule the time in. Write it down in your calendar which days and what time you will work out. Now, when that time comes, and you are feeling so tired, WORKOUT ANYWAY. Tell yourself that you will workout for 5 minutes, yes 5 minutes. I promise you that after those 5 minutes are up, you will be so pumped with energy, it will turn to 10 minutes, then 15, next thing you know, you've completed it! And don’t forget that wonderful feeling you get after you finished a gruelling workout..AHHH, I DID IT!!! You always feel great. Remember that feeling next time you are trying to convince yourself not to workout. I do this and I promise you it works!
If you knew me, you'd know I am a BIG FAN of beachbody products. HUGE. For those of you who don't go to the gym (like me), beachbody offers many great at-home fitness programs. Check them out….www.beachbody.com If you see something you like let me know, I am familiar with most of their products.
Ok, that's enough for now. Next time I will talk about setting goals and putting it out there in the universe.
Push Play, or as my Coach Barbie says..BRING IT,
Coach Monney
Today's tip is on MOTIVATION. I touched on this topic before, but I think I'll talk about it again, especially since you will be starting the challenge soon. There are days when you just won't feel like working out. I have them, we all do. Days when our lives keep us so busy, stressed and exhausted. So how do you find the time or the energy to workout? Well folks, you have to schedule it in. Just like you know that you have to go to work, or cook, or walk the dog, or feed your kids. You have to make the investment in yourself and schedule the time in. Write it down in your calendar which days and what time you will work out. Now, when that time comes, and you are feeling so tired, WORKOUT ANYWAY. Tell yourself that you will workout for 5 minutes, yes 5 minutes. I promise you that after those 5 minutes are up, you will be so pumped with energy, it will turn to 10 minutes, then 15, next thing you know, you've completed it! And don’t forget that wonderful feeling you get after you finished a gruelling workout..AHHH, I DID IT!!! You always feel great. Remember that feeling next time you are trying to convince yourself not to workout. I do this and I promise you it works!
If you knew me, you'd know I am a BIG FAN of beachbody products. HUGE. For those of you who don't go to the gym (like me), beachbody offers many great at-home fitness programs. Check them out….www.beachbody.com If you see something you like let me know, I am familiar with most of their products.
Ok, that's enough for now. Next time I will talk about setting goals and putting it out there in the universe.
Push Play, or as my Coach Barbie says..BRING IT,
Coach Monney
Monday, December 14, 2009
CLEAN Eating
Hi everyone. It’s been a while since I last posted. How has everyone been doing? Excited about the upcoming challenge? I notice some of you haven't registered as yet. Please do so. You are required to register to be able to participate in the challenge.
So last night I pushed play and started my 90 day transformation with ChaLean Extreme. I really enjoyed it. Boy its been a while since I've lifted weights. I forgot how much I enjoy doing it. The program was 35 minutes and it went by quickly. I'm not so mad anymore that I smashed the 15 pound weight on my finger nail!! I gotta feeling…that tonight I'm going to be SORE!!! Today is my cardio day and most likely I will walk on the treadmill for 1 hour at a 12 incline, 3 speed. (thanks Barbie for the tips…I prefer that to running).
I've changed up my diet a bit too. Eating every 2-3 hours and exercising is not enough to get results if your meal plan is not CLEAN. What is clean eating? Eating at your very best, choosing whole foods, grains and beans, fruits, veggies, lean meats and fish. Avoiding sugar (brown and white) and prepackaged foods. If you do this (which is what I am doing now), you will surely get results. Consistency and patience is the key. Once I get to my goal, I will post my before and after pics!!
Eating cleaner,
Coach Monney
So last night I pushed play and started my 90 day transformation with ChaLean Extreme. I really enjoyed it. Boy its been a while since I've lifted weights. I forgot how much I enjoy doing it. The program was 35 minutes and it went by quickly. I'm not so mad anymore that I smashed the 15 pound weight on my finger nail!! I gotta feeling…that tonight I'm going to be SORE!!! Today is my cardio day and most likely I will walk on the treadmill for 1 hour at a 12 incline, 3 speed. (thanks Barbie for the tips…I prefer that to running).
I've changed up my diet a bit too. Eating every 2-3 hours and exercising is not enough to get results if your meal plan is not CLEAN. What is clean eating? Eating at your very best, choosing whole foods, grains and beans, fruits, veggies, lean meats and fish. Avoiding sugar (brown and white) and prepackaged foods. If you do this (which is what I am doing now), you will surely get results. Consistency and patience is the key. Once I get to my goal, I will post my before and after pics!!
Eating cleaner,
Coach Monney
Monday, December 7, 2009
COACH MONNEY'S CHALLENGE, THE RULES
You all have been asking, so here are the Challenge RULES:
1. Weigh and measure yourself on Day 1 and at the end of the challenge. Measure your waist, chest, thigh and arm.
2. EXERCISE 3 times a week for a minimum of 30 minutes. NO EXCEPTIONS!
3. EAT breakfast every day.
4. Eat every 2-3 hours.
5. Eat protein and slow carb with a fast carb at EVERY meal.
6. Drink a MINIMUM of 6 8 oz glasses of water daily.
7. Post your accomplishments weekly to stay accountable. All you have to say is something like "worked out 3 times, drank my water..etc. If you like you can email me your accomplishments, but DO THIS WEEKLY.
Those are the rules. Simple huh? In addition, EACH WEEK I will ADD a challenge that you all MUST complete. If you do not follow the rules, you will be eliminated from the challenge.
Challenge starts MONDAY JANUARY 4th, 2010.
At the end of the challenge there will be a quiz. The person who gets the most correct answers wins. If there is a tie, I will randomly select a winner. The winner is crowned Coach Monney's Bigger Loser and wins a fitness DVD!!!
1. Weigh and measure yourself on Day 1 and at the end of the challenge. Measure your waist, chest, thigh and arm.
2. EXERCISE 3 times a week for a minimum of 30 minutes. NO EXCEPTIONS!
3. EAT breakfast every day.
4. Eat every 2-3 hours.
5. Eat protein and slow carb with a fast carb at EVERY meal.
6. Drink a MINIMUM of 6 8 oz glasses of water daily.
7. Post your accomplishments weekly to stay accountable. All you have to say is something like "worked out 3 times, drank my water..etc. If you like you can email me your accomplishments, but DO THIS WEEKLY.
Those are the rules. Simple huh? In addition, EACH WEEK I will ADD a challenge that you all MUST complete. If you do not follow the rules, you will be eliminated from the challenge.
Challenge starts MONDAY JANUARY 4th, 2010.
At the end of the challenge there will be a quiz. The person who gets the most correct answers wins. If there is a tie, I will randomly select a winner. The winner is crowned Coach Monney's Bigger Loser and wins a fitness DVD!!!
Sunday, December 6, 2009
Challenge #2
Hey everyone. I see a few of you completed challenge #1 and signed up. For the rest of you, the deadline is fast approaching and more challenges will be added.
Challenge #2:
Think about a workout routine you want to do during our six week challenge. You will need to commit to working out AT LEAST 3 times a week for 30 minutes. It can be anything, as long as it gets your heart rate up and you break a sweat. Walk, run, skip, cycle, turbo jam...etc. I will leave it up to you to decide. Just make sure you pick something you know you can commit to.
My routine I picked is ChaLean Extreme. You can check it out at
http://www.beachbody.com/product/fitness_programs/chalean_extreme
Stay tuned for more..
Coach Monney
Challenge #2:
Think about a workout routine you want to do during our six week challenge. You will need to commit to working out AT LEAST 3 times a week for 30 minutes. It can be anything, as long as it gets your heart rate up and you break a sweat. Walk, run, skip, cycle, turbo jam...etc. I will leave it up to you to decide. Just make sure you pick something you know you can commit to.
My routine I picked is ChaLean Extreme. You can check it out at
http://www.beachbody.com/product/fitness_programs/chalean_extreme
Stay tuned for more..
Coach Monney
Friday, December 4, 2009
Coach Monney's Biggest Loser Challenge
I will be creating a 6 Week Challenge, starting Monday January 4th, 2010. Let me know if you are interested.
CHALLENGE #1: If you want to join, you will have to add yourself as a follower. The deadline for adding yourself as a follower is Wednesday December 23rd, 2009.
Stay tuned for more details.
Coach Monney
CHALLENGE #1: If you want to join, you will have to add yourself as a follower. The deadline for adding yourself as a follower is Wednesday December 23rd, 2009.
Stay tuned for more details.
Coach Monney
Tuesday, December 1, 2009
If You Really Want to Indulge…..
Today's topic is near and dear to my heart. If you've been following your eating plan strictly but have been craving something naughty, think twice and be prepared before you indulge. You will be surprised!! Many restaurants have nutritional information online, so can you easily and quickly access calories, fat grams, sodium etc..prior to consumption. If you really knew that the serving of fries you wanted to eat was 530 calories, or that chicken wrap you thought looked yummy had a whopping 820 calories, would you still crave it? Didn't think so.
As a general rule, your meals should be in the 300-500 calorie range for effective fat loss.
Be informed and you will always make the right decisions,
Coach Monney
As a general rule, your meals should be in the 300-500 calorie range for effective fat loss.
Be informed and you will always make the right decisions,
Coach Monney
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