Mona Mandour

No more yo-yo dieting ☀️ Live a healthy lifestyle with self-compassion for sustained weight loss Do you feel that you don't have enough will power?

Have you tried many diets and never managed to keep the weight off? Are there many dreams you have that are on hold until you lose weight? Do you feel that time is passing and you still haven't reached your goals? We all know that getting lean and fit means eating right and doing exercise. But many of us, aren't ready to make lifestyle changes because we don't have the tools to make it happen easi

25/07/2022

Let me know if this is relatable…

I used to be a people pleaser … putting everyone’s requests ahead of my own. Eventually, I felt drained, sad, and my relationships suffered.

It took a total breakdown to get me to start giving myself permission to start putting myself first.

It was a valuable lesson that showed me that making myself a priority actually improved my relationships, helps me get things that I want done and allows me to live an authentic life.

Sometimes we just need to try embracing a new perspective.

Do you agree?

25/07/2022

18/07/2022

Did you know that there are more powerful ways to measure progress that have nothing to do with the scale? In this video I share with you a way you can track your progress towards your health goals in a way that feels authentic and personal and makes you feel good.

If you liked this idea, post an Emoji in the comments 😊

12/06/2022

It’s easy to toast to good health and fortune, but how about we cheers to the unglamorous parts of life for once?
I'll go first:
Cheers to my failed diets, countless unused gym memberships, and constant feelings of not-enoughness that led to my journey into health coaching... Without the bad days, there would be no good ones!

What’s one unglamorous but valuable thing we can raise a glass to in your world today?

11/06/2022

You know what’s awesome?
When the fruits of your labor finally come to fruition!

I experienced this recently when I worked on AND finished setting up an intensive private workshop that helps my clients discover what is really in their way of achieving their health goals, and it's so inspiring how my clients finally put their hands on what is unconsciously stopping them from pursuing their goals.
Now, there are a few spots still open!
Send me a message if you want to finally figure out what's holding you back!

10/06/2022

Help me settle a delicious bet.
Am I the only one who thinks that melted cheese sandwiches make the best meals?
After a long day coaching my clients on how to manage self sabotage with self compassion, and sending them all the support they need, this is the dinner that always hits the spot for me, especially that I always plan for it in advance.

What about you?
C’mon, spill the spaghetti in the comments below!

09/06/2022

I’ve got some good news for you!
Despite what you may have heard, you CAN have your cake and eat it too… Imagine the possibilities if you believed you could:
Let go of dieting AND lose weight.
Have candy in your house AND not think about it
Stop eating just before you're full AND totally enjoy your meal

Not only are these beliefs possible, they’re lower in calories than your average slice of cake (but who’s counting, right?).
Tell me, which one of these ideas would you love to devour first?
I can’t wait to hear the sweet details below!

08/06/2022

Life’s simple pleasures really seem to be underrated sometimes.
When I think of the amazing weather we have in Cairo, I can’t help but be reminded of the seasons and how there's beauty in difference. When we embrace our inner weather, the same way we embrace the "external" weather, we can appreciate that just like there's rain and shine, inside us there's also going to be moments of happiness and moments of sadness and it's all good...
What’s your favorite simple pleasure?

07/06/2022

Did you know that it’s possible to get off the yo-yo dieting syndrome?

In this video I share the simple yet powerful secret to gently get off dieting so that you can regain your energy, health and more importantly … your sanity!
Let me know if that was helpful. ❤️

07/06/2022

Want to know the sweetest part of my job?

Doing research on the real barriers to change behaviours related to how we engage with our own bodies.

It's not easy just following a plan, or a protocol... we're not machines! We have emotions, thoughts and memories that come up and can get in the way. I just love diving deep into the human mind and discovering ways to prevent self sabotage that is part of the normal function of the brain, and I love finding innovative ways to manage the mind so that we all get to do what we want without the drama we naturally create.

That’s right… I’m a health coach, and I love what I do!

What questions do you have?

06/06/2022

Am I the only one who can’t start my morning without prepping for my day and journaling?
There’s just something about clearing up the thoughts in my head and writing them down that makes me feel like I can conquer the day.

What gets you started in the morning?

05/06/2022

*Popular Opinion Alert!*
One of my most requested service I offer is the intensive Personal Roadmap to Conscious Eating.
See what all the fuss is about for yourself by visiting the link in my bio

04/06/2022

Want a sneak peek into my creative process?
At every opportunity, I try to give you even more of what you want.
You wish you knew how to stay on plan when there is chaos in you life? Say the word!

I’m only human, but it means the world to know that my clients are walking away satisfied.

But you don't have to take it from me!

Just listen to what one happy client had to say about their experience:
"I decided to give WinBody a shot during a time of incredible disruption and change in my life! My coach, Mona, kept me centred and focused on healthy wins, with just the right amount of encouragement to keep my momentum going. Once I hit my goal, she kept me motivated to maintain, and even stretch myself in terms of healthy activity. I am so grateful I found WinBody and the wonderful Coach Mona. Thank you for everything!"

Just like them, you can walk away a happy client too.
How can I help you today?

03/06/2022

❓MYTH OR FACT ❓

🤔Drinking water will give me an energy boost?
🙈
🙉
🙊
🔥FACT 🔥

Your brain & your physical performance are influenced by how well you are hydrated.

Even being a little dehydrated (1%-3% of your body weight) can affect your mood, ability to concentrate, memory, and make you feel anxious and fatigued. It can even give you a headache.

And if you’re dehydrated during sports or your workouts, everything can feel like it’s more work (mentally & physically), which can affect how well you perform.

Do you track your water intake?⬇️⬇️⬇️

03/06/2022

Can we play a game about your to-do list?
Is it:
A) growing at a faster rate than you can cross things off
B) always completed in the designated time frame,
or C) something different altogether?

Most often, my answer is B because I learned the hard way to only add things to my list that move me towards my goals and that are actually doable! The secret here is that I added a time for each of these tasks. That way I knew WHEN I will get them done. That makes it so easy for me to complete things!
I remember having a plan to integrate yoga into my life. It stayed on my to-do list for months. Only when I added a time to it and added it in my calendar, did I feel more committed to doing it. I also, made a shift in expectations around how much time to dedicate to my practice so that I can actually do it.
That’s how I moved from being an A to being a B

What about you? A, B, or C?

02/06/2022

Hey you! I’m sure you have a lot on your plate today, like answering all these emails, rushing in traffic and showing up to endless meetings…
but I just wanted to remind you to add one more thing to your to-do list…
to remind yourself that you’re AMAZING!
Of course, it won’t be hard… I mean, look at you!
Like this post if this was the encouragement you needed today.

01/06/2022

Can I make a confession?
There are days, especially ones when I'm rushing all day between meetings, calls and work, then rehearsals for improv... that I don’t manage to stop for a breath until I’m finally home for the night.
Truthfully, I wouldn’t change a thing!
My heart explodes with gratitude when I hit the sheets, usually with my journal, and recount a day well spent.
When do you feel most grateful?

31/05/2022

I’ve gotta ask you: when you were a kid, what did you look forward to most about growing up?
Did you plan on never having to study again?
Or inventing a space device that takes you all over the planets and galaxies like me? (Pretty geeky I know)

Though I haven’t exactly achieved either of those childhood dreams, the surprisingly best part of adulthood for me has been connecting to people and discovering the science behind behaviours and brain wiring… it actually feels like a super power!

The weird thing is that getting deeply into behaviour science came from wanting to lose weight and not knowing WHY I wasn’t able to just follow the meal plans. I always thought I lacked self-discipline.
Through the research, one of the things I discovered is that self-discipline needs trusting ourselves. And going through so many failed diet attempts that are so restrictive just makes us want to rebel and break free. So the last thing we want to do is to be disciplined.

So, what can we do instead to reach the goal of being healthy away from diets? Just focus on letting go of restriction and going for moderation. Think of it like water - if we don’t drink enough we can get a lot of dehydration problems, and if we drink too much we can also get into a lot of issues with diluting the chemicals in our bodies. But just enough is all we need.

The same goes for any food or food group. Deprivation just causes rebellion.

Now going back to being grown up …

What about you, friend? What makes having grown up feel worthwhile?

30/05/2022

Do you end up giving up too soon on your goals? if you think you just need more willpower, I have news for you... it's not that! in this video, i share the real secret to keep going.
Feel free to send me a message and tell me what you think.

30/05/2022

What’s on your agenda today?

I’m busy preparing for a new free resource that can help you with understanding what are the real reasons you find it hard to lose weight
I’m doing this through some deep literature research and by collecting all the valuable feedback my clients have given me and merging both so that the final result is a realistic action plan.
I’m excited because I’ll be focusing on a very popular topic which is discipline and moderation. There’s a myth that discipline is only thing that is missing from the formula of losing weight, and that moderation is such a broad spectrum that we don’t know what that really means!
So with that workbook, you can figure out how to make decisions that help you understand moderation without the harshness of discipline so you can actually put things in perspective and do what moves you towards your goals

So tell me: what are you up to today?

29/05/2022

Do you know that feeling of being super excited when starting a fresh new goal?

Well, in this video, you'll find out why that happens and how you can use that to your advantage when it comes to your health and fitness.
here’s something that’s really interesting:

Your brain is actually hardwired to like new, fun, and different things!

When you try something new – or take up a new challenge – it fires up the “feel good” part of your brain.

This is a pretty cool hack to keep up your excitement and motivation for your healthy habits.

If you intentionally seek out fun challenges – even if they are solo goals you’re pursuing for yourself, like taking an afternoon walk, or eating a smaller portion of food at night – it can keep your routine fresh and interesting!

If you’ve got something you’re going to work toward, be sure to let me know about it by sending me a message. I’d love to cheer you on.

29/05/2022

Longing for some much-needed rest and relaxation?
I hear you!
In fact, I've got just the thing to reduce your stress… making healthy changes to your habits in a gentle way so that you manage night-time eating easily.
I know life can get overwhelming, especially with so much information out there, conflicting views about what is healthy and what is not, and pressure to make fast changes... It just adds stress to an already stressed life!
Which is why I couldn’t be happier that I can do a little something to make your life less stressful.
In case you haven’t heard this in a while: You’ve more than earned some peace and relaxation.
Let me help you with that by sending me a DM to learn more!

28/05/2022

What’s a perfect moment you enjoy?
Maybe it's putting on your favorite pair of jeans or having just the right amount of frothy cream on top of your morning espresso….
I like to think 1:1 intensive coaching sessions are pretty perfect too!
Curious to know if my focused session to get your own Personal Roadmap to Conscious Eating, is a perfect fit for you?
Let me know what questions you have below!

27/05/2022

Do you have a favorite accessory?
Mine is definitely my pen collection which I use when I journal and track my progress!
How about you?

26/05/2022

Can you do this for 10 seconds?
Take one deep breath in… and let one deep breath out.
Good.
I know it can be tough to do when you realise that it's already May and you still haven't followed up on your New Year's Resolutions again, but when you take a moment to just breathe, I promise it will be worth every second!

Tag a friend who needs this reminder.

25/05/2022

If I wrote a book about my life, the title would be Learning to Love Life, because I'd tell my story of how I let go of seeing my body and my life from the eyes of society, to live in appreciation of what I have and what I want, and how that led me to know what I want to change in a way that fit my own lifestyle.

If you were to write down the story of your life, what would your title be?

You never know… it could be all the rage at a book club meeting in the future!

24/05/2022

🤔 Coffee will give me energy.
🙈
🙉
🙊

🔥YES … BUT IT CAN MAKE YOU TIRED LATER.🔥

Here are 3 reasons why:

👉Reason 1: Caffeine blocks a chemical that regulates your sleep-wake cycle.

Your body keeps making this chemical (adenosine) even though your brain can’t receive it.

Once the caffeine wears off, you can have a buildup of adenosine, which can make you feel tired.

👉Reason 2: It can make you dehydrated.

Being even a little dehydrated (1%-3%) can make you feel tired.

If you drink caffeine-rich drinks, make sure you also drink water to replenish your fluids.

👉Reason 3: The sugar you add to your coffee can raise your blood sugar levels.

If you add sugar to your coffee, it can quickly raise your blood sugar level.

This can lead to a sugar "crash" because your body processes sugar much faster than it does caffeine.

✅How does coffee affect you? ⬇️⬇️⬇️

23/05/2022

Is it weird that working from an office feels a little “old school” now?
I currently only work online and meet my coaching clients over Zoom. It actually feels very cosy and casual which makes my clients very comfortable, without the hassle of leaving their home and the hassle of traffic and parking.
It also allows me to have clients all over the world.
Where do you get your best work done these days?

22/05/2022

A wise person once said, “A journey of a thousand miles starts with one step"

I live by these words because the reality is that time passes one second at a time.
When we are trying to achieve a goal, we only see the end, and we tend to forget that every step makes a difference.
And we have a choice.
Yesterday, I overslept in the morning and had only 30 minutes to rush through the morning to catch an important appointment. I stopped for a second to decide how I will fit my workout! So I made conscious decision to do literally 3 minutes of movement instead of my usual 30 minutes!
You know what?
It works! It's a step and I learned never to dismiss a single step towards my goals.

So, honour the little steps and remember that every step counts.

Drop your favorite emoji if you needed to hear this today!

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WinBody

Growing up, I hated PE class! I never felt I fit it; I hated competing and liked to take my own time, which meant I’d always be slower than others. I thought that this meant exercising wasn’t for me. This all changed when I discovered Jane Fonda workout videos! I could follow along at my own pace, I felt more energised, and my fitness level started improving. I finally got the courage to go to fitness classes, and fell it love with dance aerobics with awesome trainers. However, they travelled and my own work schedule became erratic. I tried to find classes but always found the trainers intimidatingly fit, doing complex moves and it was always difficult for me to follow along. I would give up for a while, then try again and end up frustrated, remembering how I felt in PE class when I was in school. Then, one time I was in Tunisia and attended a class there where I was so fascinated to find an overweight yet super fit trainer who was amazing, giving a tough workout even men found difficult! When I got back to Cairo, I found that my favourite trainer of all time, Indji El Solh, was in town and I attended a class. The class was very crowded and I was at the back of the class, doing my moves, when Indji saw me and asked me in the middle of the class to lead the remainder of the song playing and asked the class to follow! I was ecstatic! As I led the song, I was in the zone! I felt powerful!

These 2 experiences were life changing for me. I realised how much fitness is more important than size and I decided to pursue fitness training. I started my certification journey with Zumba and continued with ACE Group Fitness Training and Health Coaching. Now I bring to the world WinBody program, to empower women with an inclusive workout for all sizes, to give women the chance to experience fitness and to live a truly enjoyable life.