Trying This! A Pro Trainer’s 1 Day Detox Diet

Another reason I LOVE my gym and my trainer, Carlos Monge of Body By Design is because in addition to the challenging, age appropriate workouts he gives us, Carlos also sends his clients weekly emails with inspirational ideas on how to live and eat to compliment exercise to get the best results and optimal health.  carlos

And Carlos, although completely buff and super healthy at 54, is only human and tells us about when he succumbs to eating unhealthy foods at times.  He did this a few days ago and he shared with us how he recovers from the fun, tasty but unhealthy food day with his personal detox day diet.  I was very intrigued to see how a professional trainer eats on a detox day and after reading it, I am inspired to try it as well.  It doesn’t look near as difficult as I thought it would be and it outlines the one day (or 2 day) plan for both men and women.  Take a peek….letseat

Carlos says:

After a day of too many carbs it is a good idea to do a detox day the following day.  This nutrition plan is very clean with only quality protein, lots of veggies, and no no no carbs!!!!!

Lots of water throughout the day as well………

Here’s the outline….

*Foods/Liquids

Egg whites- Men 7-9 eggs/ Women 4-5 eggs

Isolate Protein Powder- Men 1 scoop 1/2 – Women 1 scoop

Fresh veggies- about a full cup with every meal

Strawberries 1 cup strawberry cake

Water- lots of water throughout the daylemon water

Green Tea- night time only.

Here is the day long plan….

Upon rising

8-10 oz of water

1st meal.

Eggs whites- Men 7-9 eggs/Women 4-5 eggs

Fresh veggies- you can cook them or eat them raw like I do.

Celery, organic carrots, spinach, broccoli, kale

No Carbs!

2nd meal.

Isolate protein powder with water only – Men 30-40 grams/ Women 18-20 grams

Fresh veggies – Celery, organic carrots, spinach, broccoli, kale, few strawberries 

No Starchy Carbs!

3rd meal.

Egg whites- Men 7-9 eggs/Women 4-5 eggs

Fresh veggies- celery, organic carrots, spinach, broccoli, kale

No Starchy Carbs!

4th meal.

Isolate protein powder with water only.

Fresh veggies – celery, organic carrots, spinach, broccoli, kale, few strawberries box food

No Starchy Carbs!

5th meal

Egg whites- Men 7-9 eggs/ Women 4-5 eggs

Fresh veggies- celery, organic carrots, spinach, broccoli, kale

No Starchy Carbs

1 Cup of Green Tea in the night.tea maker

I encourage you to try this, it will make you feel great and its great for detox.

Every time you do something good for your body,  spirit, and your soul reacts in an amazing way!

–Carlos

 

Thanks Carlos!  I am going to try this!  I love your workouts so I will try your detox day plan, too!

Get my sweat on!

Get my sweat on & eat right, too!

 

About Carlos Monge, Professional & Personal Trainer & Owner of Body By Design:

carlos fam

Carlos Monge, personal trainer and longtime owner of Body By Design.  Carlos has been certified through the Baylor Sports Medicine Institute in Post Rehabilitative Training and Pre/Post Natal Personal Training. 

With more than 3 decades of experience, Carlos is able to develop safe exercise programs for his clients to improve their physical appearance and health while increasing their energy, self-confidence and overall wellness.

Carlos has had clients as young at 14 and as young-at-heart, as 76.  Other clients include professional athletes, working professionals, stay-at-home moms and retirees.

From My Trainer: New Year Nutrition Tips

Manic:  The onslaught of calories, sugar and goodies that come with the holidays!  hats & cookiesMy pants are fitting a little tighter, proving that my Christmas calories and seasonal sugars have slipped through my lips and found their way to other parts of my body.

Managed: Not gonna lie.  Gonna enjoy New Year’s Eve and New Year’s Day and then on Monday it is back to the business!  Time to return to eating well, exercising and getting back on a good sleep schedule.  And I know that without proper nutrition and good food choices I won’t see results and I won’t feel healthy.  So when my trainer, Carlos with Body By Design, emailed his clients these top tips, I asked him if I could share on my blog.  His recommended nutrition guidelines are easy to understand and not too hard to follow, so read on and strive to eat well in 2016.  Your body will thank you and you will feel good.  Food fuel is crucial and when that fuel is whole and healthy, our bodies take notice and thank us!  Here are Carlos’ top tips!

Carlos says:

with Carlos

 

 

 

 

 

 

 

1. Beware of your calories.

This one is very important. Consume too many calories and you will not lose weight!  Period.

For the first few weeks count your calories.  That way you have an idea of just how much you are consuming.  Then you can compare them to how much you are burning during the day.  There are numerous free apps to achieve daily calorie counting that enables each food and drink consumed to be logged.  The apps (like Fitbit or Livestrong, for example) do the calculating for you.  Here is an example of a Fitbit app and there are many others to chose from online. fitbit 2

2. Be repetitive on your food selection.

Eat the same foods, at the same time and the same amount, and your body will start speeding your metabolism.

Your body will know that you are giving it the same calories, proteins, carbs, sugars and fats. Your digestion will know that and it will digest your food much quicker, which speeds up your metabolism.

3. Eat more veggies.

Veggies are packed with vitamins, minerals, enzymes, fiber and much more. veggies_sample_post_picAdding lots of veggies to all your meals will help your digestive  system and speed your metabolism as well.

4. Drink lots of water.

As soon as you wake up drink a full glass of water.  That will give you a head start on your hydration.  Hydration is a huge part of a healthy body.  l waterGreat for detox, helps your digestion, circulation, transports nutrients and much more.

5. Must have lean proteins.

Stay with lean protein like chicken, turkey, fish, isolate protein. salmonProtein promotes muscle repair & growth. Protein also saves calories.

6. Eliminate starchy carbs on your last meal.

Cut back on your starchy carbs on your dinner meal and you will burn fat while you sleep. Eating starchy carbs at your last daily meal is one of the worst things you could do to your body. Remember your body starts slowing down as it gets closer to the evening and your energy levels are very low so you don’t burn as many calories. So no carbs in the night PERIOD!

7. Plan and Prepare

Probably one of the most common excuses I hear for not eating healthy is “I don’t have time” and you have to make time.

Time is a gift...make time to give yourself the gift of good health.

Time is a gift…make time to give yourself the gift of good health.

This is so important to your success in losing weight. You can do it before you go to bed or do what I do….I get up 1/2 hour earlier in the mornings and I cook all my meals for the day. I keep it simple and I cook fast. Everything is in portion control, repetitive and healthy.

8. Clean your pantry!

If it’s in the house…you will eat it! So clean your pantry and get rid off everything that is tempting!

Doing these few tips will help you reach your weight-loss goals.

Thank you Carlos!   After receiving this tips from you, I now start my day with a full glass of water before my cup of coffee and I am working on cleaning out my pantry, among some of your other tips, too.

From Carlos and from myself, we wish all of you a happy and healthy 2016!!

 

 

About Carlos Monge, Professional & Personal Trainer & Owner of Body By Design:

carlos

Carlos Monge, personal trainer and longtime owner of Body By Design.  Carlos has been certified through the Baylor Sports Medicine Institute in Post Rehabilitative Training and Pre/Post Natal Personal Training. 

With more than 3 decades of experience, Carlos is able to develop safe exercise programs for his clients to improve their physical appearance and health while increasing their energy, self-confidence and overall wellness.

Carlos has had clients as young at 14 and as young-at-heart, as 76.  Other clients include professional athletes, working professionals, stay-at-home moms and retirees.

 

Age Appropriate Fitness Training Has Me Sweating…AND Smiling

Manic:  Maintaining a workout, with my schedule and with my aging body that grows older each day!

Managed:  Found an incredible trainer who trains, while taking age into account, making the workout challenging, interesting…and safe for my age.  So awesome!

And just because he takes age into account doesn’t mean that he goes easy on me!  Here is what age appropriate training means with professional personal trainer, Carlos Monge, longtime owner of Body By Design in Ahwatukee.  Carlos is 55 and doesn’t look it because he truly walks the talk, does the same fitness exercises that he has his clients do, eats nutritious food and is a caring family man who lets his faith guide him.  carlosHe lights up like a Christmas tree when he talks about his wife and two sons.  carlos family
His career began in El Paso, Texas where he not only helped people reach their fitness goals, but he also competed as a ‘natural’ (drug-free) body builder.  He has also coached and trained clients in body building and fitness competitions.  Carlos has been certified through the Baylor Sports Medicine Institute in Post Rehabilitative Training and Pre/Post Natal Personal Training.  Carlos has had clients as young at 14 and as young-at-heart, as 76.  Other clients include professional athletes, working professionals, stay-at-home moms and retirees.

And me.

I am a very happy client.  my sweat and smile

I always leave his gym sweating…and smiling, big time!  So much so, that I told my family that this gym membership was the only thing that I truly wanted for my birthday gift this year.  I really can’t wait to get there and hit this mat and these machines (among other innovative fitness tools with Carlos’ direction) several times a week….gym mat

Love this place!

Love this place!

You might ask what age appropriate training is.  What does that mean?  Let me tell you…

What He Does:

  1.  Warm up – it is imperative that we arrive a few minutes early to warm up on the treadmill.  3 to 5 minutes of brisk walking and then we hit the floor.
  2. Stretch – We properly stretch.  Not just the touch your toes once, bend and stretch. But really stretch.  From head to toe with relaxing music in the background to get us centered and ready for a good workout. And Carlos stretches, too.  I can’t believe how limber he is!  But he told us that physical fitness and flexibility is something that we have to practice consistently in our lifetime. And since he walks the talk, he can do all that limber stuff because he has kept at it.  His entire life. Years ago, when I was a cheerleader, I could do the splits.  I did not keep at it.  I can no longer do the splits, but I can feel myself getting more flexible after each session with Carlos.
  3. Knows His Clients, Really Knows His Clients – He doesn’t just remember names, but he remembers your age, your limits, that sore shoulder that I only told him about once…and yet he incorporates rehab exercises into my individual workout plan.  While, mind you, while also remembering every detail about the four other clients that are there at that day’s fitness class. Amazing!
  4. Assesses and builds up to a good challenge – Since I am 48 and have broken my ankle three times in my life, Carlos tells me that there is no need for me to run on the treadmill and put unnecessary tension on my joints.  My mother loves this about him.  I may be pushing 50, but I am still her baby.  So Carlos instead adjusts the incline and the speed and boy do I still work up quite a sweat.  I don’t miss the running.  Don’t miss it.  At all.  For my runner gal pals, I admire you and say you go girl.  For me, I am so thankful to Carlos because I have never felt better and leave worked out.  Every time.
  5. Mixes it up.  Every time I go to his workout, there is a new exercise.  And not only an exercise that he hasn’t done in our class before, but something cool and fun (and hard!) that I have never even heard of or seen before.  He also repeats some of the exercises but in a different way so that I am never bored. Never. Ever. The hour truly flies by. I don’t even look at the clock.  I’m too busy sweating, doing my breathing and even smiling and laughing.
  6. He makes us laugh – Laughter is truly the best medicine, especially when you don’t want to do that last circuit, but feel oh so good when it is done.
  7. He uses his gift – When you find your gift and your passion, you not only do well, but you have such a positive effect on others.  I have met and talked to a lot of his clients now.  I have only been there for a little over a month.  I am struck time and time again by just how many of his clients tell me that they have been working out with Carlos for years….2 years, 6 years, 8 years and more.  It is hard enough to stick with a fitness plan and unusual to have the same trainer for so long.
  8. He listens to our goals.  He understands that many ladies don’t want to bulk up, but instead want to look fit, toned and trimmed.  He also listens when we discuss how we want to eat better, improve our sleep and just be overall a healthier person which makes a better woman, wife and mom in my case.  Just ask my family!  I am a happier and less stressed person with his workouts on my calendar. Here is a peek at one of my workouts…
    Here Carlos has me work my legs with lunges across the floor and with the medicine ball to tone my arms, too. Those arms get tougher the older we get so this is terrific.

    Here Carlos has me work my legs with lunges across the floor and with the medicine ball to tone my arms, too. Those arms get tougher the older we get so this is terrific.

    Strength training is crucial as we age since we lose muscle mass. Here Carlos watches me to make sure my form is good and my back is correct. With each circuit he checks with me to see if I want to increase the weight...or not. I have done both depending on the day and how I am feeling with a variety of weight training, that includes dead lifts, too...with Carlos right there to be sure that I am safe. And challenged.

    Strength training is crucial as we age since we lose muscle mass. Here Carlos watches me to make sure my form is good and my back is correct. With each circuit he checks with me to see if I want to increase the weight…or not. I have done both depending on the day and how I am feeling with a variety of weight training, that includes dead lifts, too…with Carlos right there to be sure that I am safe. And challenged.

    Jumping up and down (making sure that I touch the bench each time) is fun cardio and gets the heart rate at a good place during one of the circuits.

    Jumping up and down (making sure that I touch the bench each time) is fun cardio and gets the heart rate going during one of the circuits.

    What I haven’t shown are the ropes.  Carlos teases me that my ropes sound like bread hitting the floor so I have become stronger with each day making sure that he hears the impact as my sweat increases and my body fat decreases!  I haven’t shown the funny maraca like contraption that I shake side to side.  Sounds easy, but gets hard with each rep in the circuit.

    We need to take pictures of me on the Vibe machine, something that my prior gym had that I loved.   The vibrating machine helps to equally distribute the tension in the muscles so I am less sore the next day.  Also missing in these pictures is the big wooden stick that Carlos had me place on my shoulder and turn side to side or the balancing thing I stood on while lifting weights.  I just love how the workouts are different, which not only makes it fun, but causes muscle confusion, which is crucial to keep the body responding to regular workouts so that change continues to occur.  And I can feel it and I can see it, most recently in these two pictures, with my kids, that were both taken on my 48th birthday.  First with my son right after a workout with Carlos….with Jack on my 48th bdayand then later all dressed up for my birthday dinner with my girl….my 48 bday with my girlIn both pictures I can see a change in my face, my coloring and my expression.  What I see is less stress and more patience to be the best Mom that I can be, especially since my oldest will fly the coop soon.  Very soon.  I am thrilled that my arms are looking better, that I feel much less bloated on most days, that I am getting stronger and that I have kept the 10 lbs off that I have lost over the last ten years truly off.  All I have to do is this….

    Get my sweat on!

    ….Get to the gym and get my sweat on!  Carlos makes it easy to do just that!  I appreciate you, Carlos!