accountability · Coaching · Counseling · diet · diets · Exercise · faith · fitness · Goal Setting · Gym · health · healthy · Lose Weight · planning · weight loss

Change Your Mind – Change Your Life!!!

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Happy Monday Everyone! It’s day 8 of our 30 day challenge!!! I know I have been quiet lately but I promise you that you all have been in my thoughts and prayers! It’s been an extremely busy time for me singing wise but I’m checking in today to let you know I am still on the path with you to getting fit and eating clean. I was able to get a hour workout in today! What about you? How are things going for you on the challenge? Well I hope its going well but if its not I want to encourage you today to get back on track and don’t you dare give up! If you want to see change happen it has to start in your mind. Then you have to change your confession from no I can’t to yes I can! Then you put what you believe into action. Create an action plan for exercise and be consistent. Then plan your meals and snacks ahead of time and pack it the night before you go to work. Last but definitely not least put God in the mix. Ask him for his grace to become more disciplined. You CAN do this!!! Let’s get it!!!!

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#30DayChallenge #EatClean #Exercise #Faith #Believe #Discipline #ChangeYourConfession

accountability · Coaching · Counseling · diet · diets · Exercise · fitness · Goal Setting · Gym · health · healthy · Lose Weight · planning · processed foods · weight loss

The next 30 Day Challenge Starts Monday, June 2nd 2014!!!

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Happy Sunday Everyone! Tomorrow, Monday June 2, 2014 is the start of our next 30 day challenge! You have 2 options on this challenge you can do what I’m going to do and that is Eat Clean for 30 straight days that means no processed foods, no sugar, no artificial sweeteners & no white or brown carbs. So basically what you can eat is meat, vegetables, fruit, unsweetened Greek yogurt, unsweetened almond milk, beans, nuts, hummus, seeds, black coffee, tea & water!!! The other 30 day challenge food option is to do the same as the above but you can have brown carbs once per day so that includes whole wheat bread, whole wheat pasta, brown rice or sweet potatoes.

In addition you commit to working out at least 3-5 days a week for at least 30-60 minutes with at least 2-3 days a week of strength training exercises. I personally recommend you do some type of circuit workout that includes both strength and cardio within the scope of the workout. I also challenge you to sleep at least 7-9 hours per night. Experts in the health & wellness field recommend that amount of sleep for overall wellness and to aid in weight loss. Did you know that if you get less than 7-9 hours of sleep per day that it will actually work against your weight loss efforts? Yes it is true! So let’s make getting sleep a priority going forward.

Monday morning please weigh yourself so you can get your starting point. Also take a picture of yourself & if possible measure yourself today. Lastly download the MyFitnessPal app and track your food intake daily to ensure you are staying within your daily calorie allotment. Make sure you add me as a friend on there so I can check on your progress along the way! So let’s get ready, get set and let’s go on this next 30 day challenge starting tomorrow! I’m here to support you! Let me know what questions you have! If you haven’t already please make sure you have your doctor’s consent prior to starting this or any other diet & exercise challenge. I’m believing & praying for your success!!! You CAN do it!!!

Let’s get it!
#30DayChallenge
http://www.monicaakerele.wordpress.com

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