Joe & Moni

Life Coaching and Consulting

Vocal Coaching and Consulting

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Live Life Abundantly

7 TIPS TO HELP YOU SLIM DOWN FOR THE SUMMER

Weight Loss Tips

SUMMER IS HERE and it’s time to lighten the load. This means shedding pounds, losing inches and approaching your weight from all angles to maximize healthy results. Here are seven tips to help you on your way to a slimmer, healthier, happier YOU.  

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TIP #1 SET YOUR GOALS

If you are clear from the start what it is that you want to achieve, setting goals are a key element for success. For example, start by weighing in to get an accurate reading and set goals incrementally – five pound intervals work well. Plan to reduce slowly at a rate of 1-2 pounds a week, depending on your specific goal. Weigh in once a week and document your weight. Be patient and remember that slow is better for permanent weight reduction.

TIP #2 FOODS TO SUPPORT HEALTHY WEIGHT LOSS

There are certain foods with higher water content that help to hydrate the body giving it a feeling of being satisfied and nourished. Some of these foods include summer squash (such as zucchini), cucumbers, melons (particularly watermelon), berries and celery. Summer is a great time to replenish your body with fresh organic fruit and vegetables to support a slimmer, more vibrant body. Foods to limit during weight loss are carbohydrates such as bread, crackers, cookies, cakes and chips. Also, use fats and oils sparingly such as butter and salad oils to a maximum of 2 tablespoons per day. Try to avoid dairy products with a high fat content such as cheese, cream and milk. Instead, be creative and substitute yogurt in recipes that call for dairy.

BONUS TIP: SUMMER BEAUTY FOODS

Strawberries, Zucchini, Red Bell Peppers, Tomatoes, Radishes, Arugula, Figs

TIP #3 MINDFUL EATING

Begin your weight loss experience with the understanding that you are in control of everything that passes through your lips. Mentally document or keep a journal and record everything you eat. Learn how to read labels on packaged foods, reduce quantities by eating on smaller sized plates, eat slowly and enjoy your food. Be truthful to yourself about the quality and quantity of the foods you consume.

TIP #4 FLUSH OUT WITH WATER

One of the most important components to weight loss is consistent water consumption. Sip water slowly throughout the day. Be creative with water intake to make it more interesting by adding lemon juice, lavender, cucumber and various citrus fruit.

TIP #5 GET UP AND MOVE

Begin your exercise regime with the activities you like the most. This will jump start you into other forms of exercise that are beneficial in weight loss. Keep it fun and simple whether it be walking, hiking, swimming, biking, dancing or working out at the gym. All movement counts!

TIP #6 BE CREATIVE WITH FOOD AND EXERCISE

Learn to shake up the norm with your food and exercise. This keeps your weight loss program fresh and exciting. Here are a few tips to get you started– there are no limits to constructive creativity for weight loss.

Food Tips:

  • Sit next to the slowest eater. It takes about 20 minutes for the hormones to fully activate in order to begin feeling satisfied from hunger
  • Fill up on a large salad or veggies before leaving to go out to parties or social events
  • Put your fork down between bites and sip water throughout the meal
  • Create low calorie cocktails with fruit juice and herb tea
  • Thermogenic foods such as chili pepper, horseradish, mustard, cinnamon, fennel seed, garlic, ginger, ginseng and turmeric help to burn fat
  • Cook food in broth rather than oil and drizzle a little olive oil over food after cooked
  • When out with friends, place the emphasis on socializing, not on food

Exercise Tips:

  • Climb stairs rather than taking the elevator and walk to work if possible
  • Park the car further away from your destination
  • Be creative with exercise equipment such as tubes, bands, balls, playgrounds, outdoor circuits etc.
  • On days that you resist exercising, give yourself 15-30 minutes max. It will usually end up being an hour once you get started
  • Work out for just 20 minutes in short bursts 3 times throughout the day
  • Take yourself on an adventurous outdoor vacation

TIP #7 REST AND RECUPERATION

  • Lack of sleep can affect your ability to lose weight
  • Lack of sleep affects the secretion of cortisol (hormone that regulates the appetite), which may continue to make you feel consistently hungry
  • Increasing rest will help you to lose weight easier by decreasing the hormone ghrelin that tells you when to eat, and increasing the hormone leptin that tells you when to stop eating and when you are sleep deprived
  • Try stretching out before bedtime to help you sleep
  • Meditate or listen to peaceful music to calm the mind and body before bedtime
  • Rest and recuperation is essential to the healing process on all levels

Following these simple tips will set you on your way to weight loss and a healthy lifestyle. Remember the adage, calories in, calories out. That is the key to weight loss.

GO FOR IT * HAVE FUN * DO YOUR BEST * ATTAIN YOUR GOAL

YOU CAN DO IT…..


 

InSight

Welcome to the new and improved Joe and Moni website! This site is designed to include both Integrated Lifestyle Solutions® and Vocalfit Solutions® for easier access to all of our services in a visually interesting, informative and user-friendly format.

Also, for the first time in our careers, we invited a few clients to share their experiences of working with us. There were no prerequisites or limitations set forth in this request. The only direction given was to use their own visual recording devices in the setting of their choice and to be truthful. The result was very compelling. Most everyone's experience had much in common, both personally and professionally, while their authentic delivery was as unique as they are. We look forward to each testimonial as they continue to come our way, and sharing them with you.

InSight is our way to provide you with cutting edge information on the services we offer and topics that guide you along the path of the art of living life abundantly. These topics include: SELF IMPROVEMENT, HEALTH & WELLBEING, MIND BODY PROGRAMMING, PROFESSIONAL DEVELOPMENT, CAREER, RELATIONSHIPS, EMOTIONAL BALANCE AND EFFECTIVE COMMUNICATION.

Our deepest gratitude and appreciation to everyone who contributed to this creative collaboration!

Joe and Moni

A NOTE FROM DG CREATIVE BRANDING

I can truly say the design of Joe and Moni's website has been an evolution of creation, from being able to understand what it is that they do, to being able to comprehend how rare and real their help is. How fortunate we are to cross paths with them, and what an honor it is to know and to work with them. They inspired this design. They inspired me. And they continue to make a difference in my life. I can only hope this website reaches others who are looking to live their life abundantly.

Sincerely,
Karen

About the Video – Speaking from the Heart

I have deep gratitude for all of you who sent in your video taped testimony. Not just because we needed it for this project, but because it also improved my life for the better. What a wonderful gift. Thank You.

This video came about by trying to figure out how to describe what it is Joe and Moni do for their clients.

We finally decided that letting them tell their stories in their own words would be best.

The response was overwhelming. 35 homemade videos, containing nearly 2 ½ hours of heartfelt testimonies showed up just days after the initial request went out.

As I combed through every word in each video it quickly became clear that all of these people, most of whom were total strangers to each other, shared many common themes in their individual experiences. You can see true joy in their faces, hear genuine excitement in their voices, and see in their eyes that each of them have been transformed because of their work with Joe & Moni.

You can also see how honest and sincere each of these people are in the telling of their experience.

During the editing of the video I felt extremely lucky to be able to share in their stories, and see the tremendous impact this work has had on their lives. I got to know each of them in a virtual, but personal kind of way.

It was hard not to include more of these incredible testimonies in the video, but we were limited on time and by other restrictions. Unfortunately, we couldn’t include everyone’s video because of technical or audio quality issues, but that doesn’t mean that what hit the cutting room floor wasn’t included. On the contrary, every word of every video helped contribute to make this collective testimony what it is. It set the tone for its pace, presentation, and the overall feeling it conveys.

The result is what you see here. A total of 18 people, who openly and honestly, speak from their hearts about an amazing metamorphosis in their lives, brought about by their own efforts and the tools they’ve received while working with Joe & Moni.

As part of the process in getting this video ready for final production, I transcribed the words of the edited version and was overwhelmed at how beautiful and cohesive a statement it was. It reads like a sonnet and is a moving testament to Joe & Moni, and all who contributed.

It inspired me to want to experience what they were experiencing.

I became a client too. I’m so glad I did.

Here’s to the Art of Living Life Abundantly……JUSTIN

VIDEO TESTIMONIAL TEXT

Joe and Monica.

How do I put into words two people who have changed my life so dramatically? Joe and Monica are the ultimate life coaches. I can’t even scratch the surface of all of the gifts that I’ve received through working with Joe and Monica, it’s just not possible in just a few seconds.

They really helped me reach for what’s highest, not only reach for it, but actually attain it…and we can directly attribute so much of our personal and professional successes to the work that we’ve done with both Joe and Monica. My income has gone up four hundred and fifty percent. I’m on a path of success that I could not have imagined four years ago. They’re always able to move me forward…breaking me through the barriers of my brain and all the limitations that I’ve put there.

The emotional work that I’ve been blessed to do with Joe and Moni, has allowed me to literally transform my relationships. They have helped me to overcome so many obstacles in my life that I didn’t think were possible to overcome. I have learned about love, I have learned about health, I have learned about self-expression…nutritional coaching, counseling, fitness…diet, exercise…pursuing a life with more purpose and focus.

The work, I keep calling it work, but it’s really fun. Anything that I do when I come to you I know is specifically designed for me. Their work is extremely comprehensive: detailed, thorough, fun, deep. It’s not just treating a cause with a drug or some sort of symptomatic band-aid.

I can’t say enough about the feeling of safety that I have during our appointments. No topic has been off limits. It’s the place where I come to feel safe and know that I won’t be judged. At the end of the day anything we talk about and work on is up to me to take action on.

I think Joe and Monica are able to tap into you and give you the feedback that you need so that you can really understand yourself, and understand what it is that makes you happy. I’ve opened up myself to the world in a way I don’t think I would have been able to without their help. I guess the main thing that Joe and Moni have given me is their unwavering belief in me as a performer and as a person. It’s about becoming confident, secure, a whole person. They have helped me get to a place in my life where I am the happiest I’ve ever been. I’m really looking forward to taking on new challenges and learning new things about myself, and understanding that the process never ends.

Joe and Monica bring out the absolute best in me. My fruit of working with Joe and Moni is that I am happier every single day. I’m just happier. I love the hour I have with them every week, I look forward to it, I can’t wait for it. I hope I can be a student for life. Being able to work with the both of you has been one of the greatest gifts I have ever received. Anyone who is blessed to be able to work with them is incredibly lucky, just like I am.

It’s so exciting! If you are looking for somebody to support what is highest in you and is most true for you…if you want to excel, if you want to move ahead, and if you’re looking for a great team to help you do that, I cannot recommend Joe and Monica highly enough. I highly recommend them it is beautiful work. It’s limitless. This work is limitless! You’ll see, it’s truly amazing. Happier every day, happier every day! You can do it. You CAN do it!

Six Beneficial Foods We Recommend--and Why

APPLES – Astringent, carminative, digestive, diuretic, emollient, laxative, tonic. A highly digestible alkaline food, apples have a high water content (around 85%), which quenches both immediate and cellular-level thirst. All apples, especially green apples, cleanse the liver and gallbladder and help soften gallstones. TIP –Helps to clean the teeth and exercise gums when eaten raw.

CAYENNE - Cayenne pepper is concentrated with vitamins, minerals and phyto-nutrients. It is a rich source of Vitamin C that boosts the immune system. It is also one of the richest sources of Vitamin A. The spice contains very high levels of essential minerals such as iron, copper, zinc, potassium, manganese, magnesium and selenium. It also contains potassium, an important electrolyte in the cells. Cayenne peppers are also rich in b-complex vitamins such as niacin, vitamin B-6, riboflavin and thiamin. These peppers are beneficial for colds, coughs, and congestion. TIP: For travelers, a small container of cayenne pepper is a sensible protection against dysentery.

FIGS – Figs are a densely mineralized sweet fruit. They contain one of the highest concentrations of calcium of any food. The tiny seeds in figs are not only packed with nutrients, but they help draw out and dissolve waste, parasites, and mucus in the intestines. TIP-a great laxative.

HAZELNUTS – Hazelnuts contain the minerals magnesium, phosphorous, zinc, copper, iron, manganese, calcium and selenium. This nut also contains vitamin K in the form of ascorbic acid, folate, thiamin, alpha-tocopherol and niacin. Additionally, the nuts contain potassium and vitamin E. fiber and mono-unsaturated and poly-unsaturated fats. TIP- Hazelnut Milk is a, nutritious drink that can be purchased at selective grocery stores.

GRAPES – Grapes are called “the queen of fruit” because of their excellent cleansing properties, and they rank among the most potent of all medicinal foods. Grapes offer a natural combination of fruit acid, natural sugar, and various bitter-astringent properties that will help keep your cellular network cleansed. They are also a fine source of Vitamin C, A, K, B-complex and carotenes. TIP: Grapes contain a small amount of natural sugar that will give you energy and a boost during the day without the calories.

TOMATOES – Tomatoes are low in calories, fat content and have zero cholesterol levels. They are an excellent source of antioxidants, dietary fiber, vitamins and minerals. Fresh tomatoes contain high levels of Vitamin A and C, as well as a rich source of potassium and the phytochemical lycopene. TIP: Heirloom varieties tend to produce more flavorful fruit.