Coach Monney's New Program

I friend of mine has a friend who had great results on a weight loss program. So decided to try it out. It's called Prevention's 321 weight Loss Plan, by Joy Bauer. You can purchase it at Chapter for $20. I read through the entire book. Most of the concepts and ideas are pretty much what Ive been saying (and doing sometimes) for the most part, but its a little less restrictive. Here are the highlights:

1. Eat 3 meals, 2 snacks and one treat everyday.
2. Yes a treat everyday, but the catch is no more than 150 calories.
3. You choose one of 3 meal plans, 1200, 1500 or 1800 calories, depending on your height, weight, age, etc.
4. You need to exercise. Period.
5. There are 3 phases. Th first phase is one week where you don't eat starchy carbs for dinner. Phase 2 last until you lose all your weight. Phase 3 is maintenance.
6. Did I say you have a treat everyday??

So today is day 1 for me, and so far so good. I like it. I have a headache right now, but that is expected when you restart healthy eating. The diet claims that you lose 6 pounds the first (mostly water) and up to 2 pounds a week after that.

For exercise, I will do Chalean Extreme. This time, I won't make it so difficult so that I can stick with it consistently.

I'll let you know how it goes.
Coach Monney

Spice Up That Workout

So it looks like on Wednseday's, a friend of mine will be posting interesting topics here. I plan on following his advice.....

Coach Monney

In order to ensure that you don't get bored while working toward your fitness goals it is important to include variety in your workouts. I began the year working out to Billy Blanks fitness DVD’s. This was exciting as it was something I had not tried before and found the workouts new and pushed my body. After a few weeks I wasn't as motivated to push play on that dvd and workout. I then began to skip rope , then moved to the treadmill, then to the stair climber, then to the rowing machine. Yesterday for the 1st time I tried a spin class. Now that is a serious workout, heart pumping, sweat pouring, all while gasping for air. I have kept myself going by trying new things that I didn’t think I would enjoy. If you’re not a member of gym you can skip, walk up and down stairs, jumping jacks, borrow workout DVD from library, the list goes on. So basically lets all try to stay motivated by changing the routine to something new, you might be surprised what you end up enjoying the most. As they say...variety is the spice of life.

Quinoa and My Focus

I worked out only once this weekend, but it was great. Worked out to Turbo Jam. And I ate super clean all weekend and even prepared my meals for the next few days. How's that for refocus? Yes, I'm patting myself on the back. Something happened to me this morning. I don't know what it was. Just like someone opened my eyes. All the sudden I became super motivated. I see the bigger picture. I know what I want to accomplish, I know how to do it. Just shut and do it. Hmm, so I will, and you know what, I know I can do it. Pushing play tonight with Chalean. Just do it.

One thing with me is I get bored eating the same types of foods all the time. So I looked up a new food and made it and people, I must say, it was YUMMY. Its called Quinoa. Pronounced (keen-wah), its a low-fat source of protein and rich in essential nutrients. Quinoa is rich in magnesium, zinc, vitamin E, and selenium, which help to control weight and reduce the risk of heart disease and diabetes. Quinoa is a high-fiber food that promotes digestive health, may reduce the risk of breast cancer in pre-menopausal women, may prevent cardiovascular disease and diabetes, promotes weight loss, and aids weight maintenance. Give it a try.

I got my eye on the prize,
Coach Monney

Guest Blogger

So I feel better after blogging yesterday and I'm back on track today. This is an interesting post from one of my dear friends and fellow readers of my blog. I wanted to share it with you....

Coach Monney

Pep in my step

I got to work today, and was in a good mood. A coworker commented that I seemed chipper and in a really good mood. "I am" I replied but still didn't know the cause. My morning routine that day was wake up , skip for 20 minutes, eat breakfast and head off to work. Nothing special had happened and I didn't win the lottery. I started doing a search curious to know how many calories I had burned while skipping for 20 minutes, and came across a web page that spoke about the release of endorphins. I dug a bit deeper and found that "when endorphins are released into the body, they cause a sense of well being". I had solved the mystery of why I was in such a good mood. We may not have the time in the morning to take on a vigorous 1 hour workout, but I personally will by trying to make effort to get my heart rate up for 20 minutes consistently in the effort to help the release of endorphines and make sure I have some pep in my step. Worth a try.

The Come Back

So its been a while seen I've posted. A few of you have emailed me asking me why and if everything is OK. Honestly, ya, things are, eh, OK. But I must say, the last 2 weeks, I've lost complete and utter focus. I have to be honest again, I've been eating terribly. Fast food and sugar loaded treats. And I stopped exercising. Then one day someone who reads my blog CAUGHT me at a food court, while I was inhaling a whopper at Burger King. He sent me an email saying "Coach Monney, that burger didn't look like a salad, what would your readers say?" Yep I was busted red handed. But I didn’t care. I even lied to him that I eat like that only once in a while. Not true. Even today I opted for an egg mcmuffin and a double double coffee. It didn't even taste good.

Sometimes a coach needs to be coached. I am blessed that I have good friends in my life that care about me, that care about my goals and the things that are important to me. A close friend of mine told me today (and many other times) that because of me, he is so motivated and was able to lose 15 lbs. He's been doing very well with clean eating and exercising consistently, and I've been so proud of him. But since I've fallen of track, the last thing I wanted to hear was "I skipped for 20 minutes this morning, or I ate oatmeal with almonds for breakfast or my body is changing or I want to take my workouts to the next level…blah, blah, blah. For real, it made me want to gag. Really. Is this what I sound like when I'm in the sweet spot, when I'm in the zone??? At first, it sounded like bragging and I didn’t want to hear it, especially since he was doing what I know I ought to be doing. But really, slowly and slowly, as annoying as it sounded at the time, I am starting to get back on track. I hate to admit it, but its working. Oh and when I do, which looks like it will be in the next day..watch out. You know who you are and thank-you for caring.

The Coach is back,
Coach Monney

11 lbs in 6 Days

Hi everyone. So I successfully completed the 6 Day Detox and I am happy to report I lost 11 lbs! I lost the exact same amount last time...go figure. I feel great and excited to continue with my clean eating and exercise journey. I stopped Chalean for a while, but I've been keeping it up some cardio here and there. I will be restarting Chalean in about a week.

Here is a few of the smoothie recipes:

1 scoop vanilla protein
1 cup blueberries
1 small banana
8 oz water
ice optional

OR

1 scoop vanilla protein
1 cup strawberries
1 cup blueberries
1/2 cup pomegranate juice
ice optional

OR COACH MONNEY'S FAVOURITE
1 scoop vanilla protein
1 small banana
1/4 cup pineapple chunks
1/2 cup sok milk
1/4 cup orange juice

Last time I did the detox, I didn't gain it back. But I ate well, so I have to ensure I eat clean to keep this off and keep losing...
Coach Monney

6 Day Detox

Hi everyone. So I contemplated if I should blog about this subject or not. Some people may agree or disagree on the benefits of detoxing but, I decided to blog on this and post my experiences.

Back in October last year, I wanted to jump start my weight loss. I purchased a program that included a 6 day detox. Basically you drink smoothies (made of organic fruits and whey protein) 3 times a day and snack on soup. At the end of the 6 days, I lost 11 lbs! I thought I was going to gain it back, but I didn't..not even one 1lb. I felt great during it, and I had high energy. So I decided to do the detox again. And boy do I really need a cleanse of my liver and colon (sorry).

I started the detox 2 days ago, today is Day 3 and I am happy to report that I've lost 4.2 lbs so far!! I feel great and my bloating has dropped significantly. I am drinking about 1,500 calories a day and taking herbal supplements to aid in the cleansing, so I am not starving myself.

However, I do miss chewing food. I worked out on Sunday and I plan on doing it tonight.

Now if I can follow drinking all my meals for 6 days, why can't I eat clean for 6 days straight??
Coach Monney