ipcoachz's Blog

A journey to health, wellness and gratitude

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Monday Morning Motivator – MOVING ON

Monday Morning Motivator – Moving On

Motivational Moment: “None of us can change our yesterdays but all of us can change our tomorrows.” ~Colin Powell We often are paralyzed by fear of tomorrow, fear that we can’t do something, that we have no choice, that things won’t work out. This is what keeps us in the same place doing the same things and never moving ahead.  Yet what we need is to make a decision, dive in, stick with it and simply, just DO IT! When this happens, we open up space for the things we want to manifest. So living the way you have been and the choices you have made have gotten you here.  You cannot go back and change it.  What you can do is decide what you want and change tomorrow to be just that.  Will it take time?  Yes.  Will you stumble?  Probably.  What needs to be done is to pick up and keep moving in the direction of our dreams. Today’s post won’t be focused so much on diet, but on moving forward with our lives and our goals, a part of which is creating a healthy body and nourishing it properly.

Also, and for clarity, I am no longer working in Fort Saskatchewan but am still very passionate about weight loss and lifestyle and involved in Edmonton. This is my personal blog about my life and what I want to share with others.

Good Morning Monday. Another week that we have to create our future.  How many of you have felt trapped by life’s circumstances?  We get up every day and face the yawning pit of resignation, trapped in our unhealthy bodies, eating on the run because we tell ourselves we have no time.  We are running all day doing things that we feel we need to do, taking care of our “responsibilities”.  We go to jobs that we are unfulfilled in, we are over-extended trying to meet the demands of others whether they are bosses, spouses, children. We tell ourselves we are too tired and busy to exercise and then we collapse into bed at night exhausted, another day gone, another day older, and no closer to living our dreams and our goals. We say to ourselves, someday, when I lose weight/win the lottery/get a dream job/retire (insert your perceived reality here) happens, I will be able to relax/be happy/go on vacation/paint/sculpt/ travel/lose weight (insert your dream here).  I know you see where I am going with this.  You are not alone. Many of us feel this way.  We are running on the hampster wheel of life, running, sweating, doing lots, exerting energy, and never getting one step closer to what we truly desire.  All is not lost however.  We can do this, it just takes us focus and a structure that allows for us to take small daily steps to move forward towards our dreams. One of the first things we need to do is let go of the past.

Sometimes, it is painful to move forward and let go of the past. Whether we are looking at changing our habits, changing our work situation, changing our family situation, or doing an overhaul of our lives, there are things that we can do to help ourselves.


We can make those lasting changes. There are really 5 steps that we need to take to get there and it begins with contemplation.  The link below offers us a look at those steps.



Now that BBQ season is almost upon us, you may be looking for some great meals all perfectly acceptable for Phase 1

Perfect Grilled Chicken (great for all phases)

The perfect spice rub for the perfect chicken breast

Perfect Grilled Chicken final


  • 1 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 1/2 tablespoon olive oil
  • 1-3 1/2 lbs boneless chicken breasts


  1. Mix all the spices in a bowl, dump in large zip lock back
  2. Add olive oil, massage outside of bag until mix is saturated.
  3. Place chicken breast in bag, massage mix onto chicken until evenly covered.
  4. Heat grill to medium-high heat
  5. While the oil heats up, rub all of the spice mixture all over the chicken breasts.
  6. Cook chicken on grill.

Thank you Andover Diet Clinic for posting this wonderful chicken recipe

Also try grilling zucchini, mushrooms, red peppers and asparagus in a foil cake pan in which you have poked holes for smoke to move through. Toss with a little olive oil, salt, pepper and garlic then grill on the upper rack of your BBQ.  Makes a healthy and yummy side dish.

Looking for a refreshing warm weather dessert for phase 1 dieters? Try the following:


For All Stages of the Ideal Diet Protocol

Mix the Raspberry Jell-O and the Peach Mango Drink in a bowl. Refrigerate until solid.  It will separate into 3 ‘Sunrise’ colors. It’s delicious enough to serve to guests!

HEALTH AND WELLNESS: In keeping with my Monday morning goal of sharing interesting information and articles that relate to health and wellness, the following has some interesting information with respect to weight gain and stress. Our 21st century lifestyle involves high levels of stress which are detrimental in so many different ways to our lives.


Following some of the suggestions for stress reduction in the aforementioned article are great.  Although I do see the value in the suggestion about diet, it has been my personal experience that when things are out of control, the one thing I am able to control is my diet.  Not only that but being in a healthy, low carb, adequate protein, alkaline ketogenic state, actually helped me with my fatigue, my brain fog and my stress.  I slept better and was able to concentrate and focus on what my stressors were and then deal with them one at a time. This was especially important as one of the major stressors I had was my health, weight and overall inability to live.  Here is more information about belly fat and adrenal fatigue, all triggered by stress. Good ideas here on what to do.




As I continue this Monday Morning Motivator series, I want to know about you, what you want.  What issues would you would like to see addressed?  Do you have any ideas and tips you would like to share have that make your life work?  Please leave me a comment and provide me your input.

FUN TIME! A chuckle for your week….