The Good
So I FINALLY DID IT! After a little over 2 weeks of not pushing play, I did last night and of course it felt amazing!!!! I decided to move into the phase 2 of Chalean instead of starting all over again. So I completed Push 1 which was heavy weight lifting for 30 minutes. Then I jumped on the treadmill and walked at an incline for 30 minutes. Ahhh.
The Bad
Yesterday I brought my lunch to work. I knew my office was ordering pizza but I told myself I would not eat it. Well, lunch came and went and I ate 2 slices. Then later in the afternoon, a coworker offered me some treats and I gobbled down one homemade oatmeal chocolate chip cookie. I have to learn how to just say no and mean it!! Any suggestions??
So overall it wad an ok day. Today will be better. My plan is to drink only 1 coffee today, eat clean and bring it with my cardio tonight..1 hour.
How are you all doing?
Coach Monney
Thursday, January 28, 2010
Wednesday, January 27, 2010
10 Pounds
Hi Everyone. It’s been a while since I last posted. How is the challenge going? I think we only have 3 people who are still going strong, DR, AI and SS. I haven't kept it up with the weekly challenges, but there is still a final prize for the winner.
As for me, I've been out of it for the past couple of weeks. I've been pretty sick and I'm just starting to get better. I've tried to eat as clean as possible (although I slacked off here and there) and managed to lose a couple lbs. Nothing big. I haven't pushed play, but I plan on it tonight. I will post tomorrow on my outcome. I have a small challenge for myself..to lose 10 lbs in 4 weeks. It's doable, but will take a lot of focus and commitment. Today is day 2. Lets see how I do!
One of the members asked what I ate when I eat clean, so below is a summary:
Breakfast 6:30am
Oatmeal 1/2 c
Almond Milk 1/4 c
1 scoop whey protein
Blueberries 1/2c
Sugar Free Syrup
OR
Kashi Cereal 1 c
Almond Milk 1 c
Blueberries 1/2 c
Snack 9:30am
Fruit with string cheese (Apple, Pear, grapes etc)
OR
Low fat cottage cheese 1c
strawberries 1 c
OR
Slice of whole grain bread with almond/peanut butter
OR
20 almonds
OR
Plain Yogurt with fruit
Lunch 12:30pm
Grilled or baked Chicken breast/Salmon 5 oz
Mashed Sweet potatoes/brown rice/couscous 1 c
Grilled veggies 1 c (zucchini, mushrooms, peppers)
Snack 3:30pm
same as above or 1 scoop protein with water
Dinner 6:30
Grilled or baked Chicken/Salmon breast 5 oz/Turkey Chilli 1 c
Big Salad w tsp olive oil (tomatoes, cucumbers, broccoli)
No carbs :-(
Snack 8:30
1 scoop protein
Coach Monney
As for me, I've been out of it for the past couple of weeks. I've been pretty sick and I'm just starting to get better. I've tried to eat as clean as possible (although I slacked off here and there) and managed to lose a couple lbs. Nothing big. I haven't pushed play, but I plan on it tonight. I will post tomorrow on my outcome. I have a small challenge for myself..to lose 10 lbs in 4 weeks. It's doable, but will take a lot of focus and commitment. Today is day 2. Lets see how I do!
One of the members asked what I ate when I eat clean, so below is a summary:
Breakfast 6:30am
Oatmeal 1/2 c
Almond Milk 1/4 c
1 scoop whey protein
Blueberries 1/2c
Sugar Free Syrup
OR
Kashi Cereal 1 c
Almond Milk 1 c
Blueberries 1/2 c
Snack 9:30am
Fruit with string cheese (Apple, Pear, grapes etc)
OR
Low fat cottage cheese 1c
strawberries 1 c
OR
Slice of whole grain bread with almond/peanut butter
OR
20 almonds
OR
Plain Yogurt with fruit
Lunch 12:30pm
Grilled or baked Chicken breast/Salmon 5 oz
Mashed Sweet potatoes/brown rice/couscous 1 c
Grilled veggies 1 c (zucchini, mushrooms, peppers)
Snack 3:30pm
same as above or 1 scoop protein with water
Dinner 6:30
Grilled or baked Chicken/Salmon breast 5 oz/Turkey Chilli 1 c
Big Salad w tsp olive oil (tomatoes, cucumbers, broccoli)
No carbs :-(
Snack 8:30
1 scoop protein
Coach Monney
Monday, January 18, 2010
Decide.Commit.Suceed.
Hi there. Just checking up on everyone.
How is the challenge going? I know if I were in it, I would have been eliminated already. As I said in my prior post, I have missed about a week of exercising, ate very badly and I gained back the 6 lbs I lost from last month. But I reflected on the bad week I had and DECIDED a few things:
1. I need to be truthful to myself and stop the excuses. I've already started to do that.
2. I need to forgive myself for the trip ups. This one is hard, but I am learning how to do it.
3. I need to commit myself to this new lifestyle. MY BIGGEST setback I think. Just like I have to work to earn money, I have to eat well and workout to be healthy. No exceptions, no excuses. PERIOD.
4. I need to surrender myself to God and ask him to help me when I am weak and be strong for me.
So I made a personal decision and commitment to myself to be the best me I can be! I achieve success when I plan, so over the weekend I packed all my meals for the week. And I will workout too, 6 days a week. No exceptions.
Coach Monney
How is the challenge going? I know if I were in it, I would have been eliminated already. As I said in my prior post, I have missed about a week of exercising, ate very badly and I gained back the 6 lbs I lost from last month. But I reflected on the bad week I had and DECIDED a few things:
1. I need to be truthful to myself and stop the excuses. I've already started to do that.
2. I need to forgive myself for the trip ups. This one is hard, but I am learning how to do it.
3. I need to commit myself to this new lifestyle. MY BIGGEST setback I think. Just like I have to work to earn money, I have to eat well and workout to be healthy. No exceptions, no excuses. PERIOD.
4. I need to surrender myself to God and ask him to help me when I am weak and be strong for me.
So I made a personal decision and commitment to myself to be the best me I can be! I achieve success when I plan, so over the weekend I packed all my meals for the week. And I will workout too, 6 days a week. No exceptions.
Coach Monney
Thursday, January 14, 2010
Keeping It Real...Feedback
I received an email today from one for our fellow blog members and it touched me so much to the point of tears that I had to post it right away:
One thing I've come to terms with is that not another soul can lose the weight for me. I have to do it for myself. No one else complains about my weight more than me, so I'm actually losing it for me. When I get down and try to drown the sorrows with food, I really do feel better for all of the time it takes to eat/drink...then the high disappears and I feel like hell. Don't do it Nana!!!! You have too many reasons to stay on track - one morsel of food at a time, one calorie burned at a time.
You don't owe it to anyone but yourself...and who greater than yourself is more deserving of the victory of reaching your goal???? Motivating others doesn't make you accountable to others, you suffer the biggest lost if you're not accountable to yourself. Others will forgive you, but you'll be much harder on yourself. You can't lift me up and let yourself fall, that's not fair to you. Think about how good you feel when you're feeling good and let that motivate you. Feeling bad and suffering the repercussions is much harder than the hard work you're putting in to reach your goal. Just take it one step at a time and don't worry too much about where you're coming from and where you need to get to. Wasn't it you that said the present is a gift...that's why it's called the present???? Make your gift count Nana.
Thanks sweetie.
Coach Monney
One thing I've come to terms with is that not another soul can lose the weight for me. I have to do it for myself. No one else complains about my weight more than me, so I'm actually losing it for me. When I get down and try to drown the sorrows with food, I really do feel better for all of the time it takes to eat/drink...then the high disappears and I feel like hell. Don't do it Nana!!!! You have too many reasons to stay on track - one morsel of food at a time, one calorie burned at a time.
You don't owe it to anyone but yourself...and who greater than yourself is more deserving of the victory of reaching your goal???? Motivating others doesn't make you accountable to others, you suffer the biggest lost if you're not accountable to yourself. Others will forgive you, but you'll be much harder on yourself. You can't lift me up and let yourself fall, that's not fair to you. Think about how good you feel when you're feeling good and let that motivate you. Feeling bad and suffering the repercussions is much harder than the hard work you're putting in to reach your goal. Just take it one step at a time and don't worry too much about where you're coming from and where you need to get to. Wasn't it you that said the present is a gift...that's why it's called the present???? Make your gift count Nana.
Thanks sweetie.
Coach Monney
Keeping it Real....
Hi everyone,
Sorry, but I've been missing in action and haven't checked up on how the challenge is going. I see there are about 5 of you left in the challenge. For the remainer of this week, continue doing exactly what you did, eat clean and workout.
I have a confession to make to myself and to all of you. As much I as I know what I need to do with eating clean and working out, I stumble and lately its been a lot more than I'd like. I always offer advice to you but sometimes I don’t even follow what I say. Practice what you preach right? Wrong. I haven't. I was so excited to start a new workout program (ChaLean Extreme) and I got even more excited when I saw amazing results after one week. The program (along with clean eating) does work, BUT you have to follow it. Then I starting making excuse after excuse after excuse. I stopped doing exactly what I preached. I stopped eating clean and I stopped pushing play. And that depressed me. But rather than dusting myself off, like I said in previous posts, I continued to feel down and I continued to eat badly. Here enters the cycle. Again, no chalean extreme. I was setting myself up for failure. And I did just that. The weight I lost all came back and that depressed me even more. I wasted my valuable time working out so hard. Then I suddenly got re-motivated and started back again. I thought to myself, oh that was just a small set back. Then came my cheat day and it never stopped. It's now going on 1 cheat week. So I've come to the realization that I am not ready mentally. I started based on excitement, not on making a COMMITMENT. A commitment to myself, to this process, to this lifestyle. Until I become committed, I will never succeed.
So this is where I am now. Today is another bad day. I didn't plan my meals and as a result, didn't make great food choices. I got to push play tonight. I just have to shut up and do it, right?
Coach Monney
Sorry, but I've been missing in action and haven't checked up on how the challenge is going. I see there are about 5 of you left in the challenge. For the remainer of this week, continue doing exactly what you did, eat clean and workout.
I have a confession to make to myself and to all of you. As much I as I know what I need to do with eating clean and working out, I stumble and lately its been a lot more than I'd like. I always offer advice to you but sometimes I don’t even follow what I say. Practice what you preach right? Wrong. I haven't. I was so excited to start a new workout program (ChaLean Extreme) and I got even more excited when I saw amazing results after one week. The program (along with clean eating) does work, BUT you have to follow it. Then I starting making excuse after excuse after excuse. I stopped doing exactly what I preached. I stopped eating clean and I stopped pushing play. And that depressed me. But rather than dusting myself off, like I said in previous posts, I continued to feel down and I continued to eat badly. Here enters the cycle. Again, no chalean extreme. I was setting myself up for failure. And I did just that. The weight I lost all came back and that depressed me even more. I wasted my valuable time working out so hard. Then I suddenly got re-motivated and started back again. I thought to myself, oh that was just a small set back. Then came my cheat day and it never stopped. It's now going on 1 cheat week. So I've come to the realization that I am not ready mentally. I started based on excitement, not on making a COMMITMENT. A commitment to myself, to this process, to this lifestyle. Until I become committed, I will never succeed.
So this is where I am now. Today is another bad day. I didn't plan my meals and as a result, didn't make great food choices. I got to push play tonight. I just have to shut up and do it, right?
Coach Monney
Friday, January 8, 2010
You Can't Finish the Race if You Don't Start It
There are quite a few of you who originally were super excited and interested in joining the Challenge, then quickly dropped out when it started. As of now, there are only 3 people remaining.
At first, I thought, was the challenge was too difficult? But then I remembered I asked for your feedback before I designed it. All of you told me you wanted the challenge. So why did most of you drop out and drop out so quickly? EXCUSES.
The first thing you need to do is STOP the excuses. I know this because I've done it many times. Life always gets in the way, but we have to put ourselves first in everything, take care of ourselves and strive for our dreams. Some people say I am relentless in my focus (almost obsessed) with weight loss, but I am determined to be the weight and the health I know I am capable of obtaining. And I will get there, the right way this time. Plain hard work of eating clean and working out. PERIOD. It’s a journey and it will never stop, even when I get to my goal weight.
So I am here for you, I am beside you cheering you on to the finished line and we will get there together. Patience and consistency is the key. Keep pushing and when you fall, get up, dust yourself off and get right back in it. This is what I always do!
Start small. Start with you diet. One day at a time. Ask me anything, anytime!
I'm with you every step of the way,
Coach Monney
At first, I thought, was the challenge was too difficult? But then I remembered I asked for your feedback before I designed it. All of you told me you wanted the challenge. So why did most of you drop out and drop out so quickly? EXCUSES.
The first thing you need to do is STOP the excuses. I know this because I've done it many times. Life always gets in the way, but we have to put ourselves first in everything, take care of ourselves and strive for our dreams. Some people say I am relentless in my focus (almost obsessed) with weight loss, but I am determined to be the weight and the health I know I am capable of obtaining. And I will get there, the right way this time. Plain hard work of eating clean and working out. PERIOD. It’s a journey and it will never stop, even when I get to my goal weight.
So I am here for you, I am beside you cheering you on to the finished line and we will get there together. Patience and consistency is the key. Keep pushing and when you fall, get up, dust yourself off and get right back in it. This is what I always do!
Start small. Start with you diet. One day at a time. Ask me anything, anytime!
I'm with you every step of the way,
Coach Monney
Tuesday, January 5, 2010
What are Your Goals?
Hi Everyone,
How was you first day of the challenge? Did you give it all you got? Did you plan your meals and eat clean? Did you break a sweat for 30 min? If you didn't, you are eliminated! One of the members couldn't stick to the challenge and dropped out. (boo) Do you have what it takes to be the last one standing?
Last night I brought and it felt AMAZING. If you aren't lifting weights, I suggest you start. It really empowers you and I love the ChaLEAN Extreme program I am doing!
Ok, here is WEEK 1's mystery challenge, and yes YOU have to complete this to pass to week 2. NO EXCEPTIONS.
You have to EITHER post a comment on this blog or send me an email (coachmonney@gmail.com) what your goals are, when it comes to fitness, health, weight loss, this challenge. Put it out there in the universe so you can be accountable for it. Let everyone know what you are trying to accomplish. When you write in down and say it out loud, you are more likely to accomplish your goals!!! Trust me on this one.
Ok, here are my GOALS, and YES, I will accomplish each and every one of them:
1. To lose 35 lbs by May/2010. (THE WHAT and THE WHEN)
2. To eat clean 6 days a week, using Michi's ladder. (THE HOW)
3. To push play 6 days a week, using ChaLean Extreme and cardio. (THE HOW)
4. To make this a lifestyle and more importantly...BE healthy, fit and strong (THE WHY)
What are your goals?
Coach Monney
How was you first day of the challenge? Did you give it all you got? Did you plan your meals and eat clean? Did you break a sweat for 30 min? If you didn't, you are eliminated! One of the members couldn't stick to the challenge and dropped out. (boo) Do you have what it takes to be the last one standing?
Last night I brought and it felt AMAZING. If you aren't lifting weights, I suggest you start. It really empowers you and I love the ChaLEAN Extreme program I am doing!
Ok, here is WEEK 1's mystery challenge, and yes YOU have to complete this to pass to week 2. NO EXCEPTIONS.
You have to EITHER post a comment on this blog or send me an email (coachmonney@gmail.com) what your goals are, when it comes to fitness, health, weight loss, this challenge. Put it out there in the universe so you can be accountable for it. Let everyone know what you are trying to accomplish. When you write in down and say it out loud, you are more likely to accomplish your goals!!! Trust me on this one.
Ok, here are my GOALS, and YES, I will accomplish each and every one of them:
1. To lose 35 lbs by May/2010. (THE WHAT and THE WHEN)
2. To eat clean 6 days a week, using Michi's ladder. (THE HOW)
3. To push play 6 days a week, using ChaLean Extreme and cardio. (THE HOW)
4. To make this a lifestyle and more importantly...BE healthy, fit and strong (THE WHY)
What are your goals?
Coach Monney
Monday, January 4, 2010
IT'S A PROCESS
Happy New Year Everyone!!!
My holiday's were wonderful, and I started it by continuing to keep up with my exercise routine and clean eating. Well, Christmas dinner came (my cheat day) and the indulgence continued after that. I also slacked with the workouts and missed 5 workouts. This showed up on the scale too. Really, it made me depressed and I thought I ruined all the hard work and efforts I put in prior to the holidays. But then I got REAL. Folks, this lifestyle is not a quick fix, it’s a PROCESS. So yes, I made bad food choices, and it continued a lot longer than it should have. I made excuses to skip working out. No big deal. But it stops today. Its stops now. So I'm back to clean eating and I will redo the week I messed up on. I am sure that it will show positively on the scale too next week.
Our challenge begins today!!! DAY 1. Are you ready???
WEEK 1 CHALLENGE
1. Workout 3 times a week (6 times for me)
2. Eat clean 6 days a week (one cheat day/meal a week)
3. Eat every 2-3 hours and within 1 hr of rising.
4. MYSTERY CHALLENGE…stay tuned for details
If you complete all the steps above, you graduate to week 2!!! If not, YOU ARE ELIMINATED!!
I hope you all weighed yourself. We are weighing in next week to check our progress.
Getting back into it,
Coach Monney
My holiday's were wonderful, and I started it by continuing to keep up with my exercise routine and clean eating. Well, Christmas dinner came (my cheat day) and the indulgence continued after that. I also slacked with the workouts and missed 5 workouts. This showed up on the scale too. Really, it made me depressed and I thought I ruined all the hard work and efforts I put in prior to the holidays. But then I got REAL. Folks, this lifestyle is not a quick fix, it’s a PROCESS. So yes, I made bad food choices, and it continued a lot longer than it should have. I made excuses to skip working out. No big deal. But it stops today. Its stops now. So I'm back to clean eating and I will redo the week I messed up on. I am sure that it will show positively on the scale too next week.
Our challenge begins today!!! DAY 1. Are you ready???
WEEK 1 CHALLENGE
1. Workout 3 times a week (6 times for me)
2. Eat clean 6 days a week (one cheat day/meal a week)
3. Eat every 2-3 hours and within 1 hr of rising.
4. MYSTERY CHALLENGE…stay tuned for details
If you complete all the steps above, you graduate to week 2!!! If not, YOU ARE ELIMINATED!!
I hope you all weighed yourself. We are weighing in next week to check our progress.
Getting back into it,
Coach Monney
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