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

Day 8 – Keep Calm It’s Weigh In Day!

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Happy Monday it’s the 8th day of our 30 Day Challenge!!! You have officially made it through the 1st week! So tell me how are things going? What challenges and/or successes are you having? Well it’s our first weigh in so make sure you weigh in first thing today or Tuesday morning and let me know how you are doing!!! Remember You CAN do it!! Don’t you ever give up!!!

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

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

Day 2 – Push Through The Cravings!

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Happy Tuesday Everyone! It’s day 2 of our 30 day challenge!!! How did day 1 go for everyone? Well let’s make today great and push through the exercise, the challenges, the headaches and the cravings. You CAN do it!

Let’s go!!!
http://www.monicaakerele.wordpress.com
30 Day Challenge

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

Day – 5 Weekend Health Tips!

Happy Friday Everyone! It’s day 5 of our 30 day challenge!!! How did this week go? Well it is the weekend and believe me I know how hard it can be to stay on track! However here are some tips you can implement to stay on track over the weekend. Stay committed to the process. You CAN do it! Make it a great weekend!!!

Let’s go!
https://monicaakerele.wordpress.com/
#30DayChallenge #EatClean #Gym #Exercise #GetFit #Healthy #LetsGetIt

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Check out Lucas James’ personal training website for even more tips!
http://lucasjamespersonaltraining.com/10-tips-healthy-weekend/3668/

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

Day 4 – You Are Worth It! Let’s go!

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Happy Thursday!!!  It is day 4 of our 30 day challenge and I want to hear from you! How is the diet and exercise going? What challenges are you facing on the challenge?  I know this is a big change to implement in your life but I promise you that it’s worth it.  Why?  Because YOU are worth it.  If it’s going to improve your physical and emotional well-being then my dear stick to it, get through it so you can reach your end goal.  What are your personal weightloss goals? Let me know so I can agree with you in prayer for you to reach the long-term goals you have set for yourself. Have faith my friend you CAN do it!!!!! 

Let’s go!!!

http://www.monicaakerele.wordpress.com
#30DayChallenge #Exercise #Gym #EatClean #GetFit #Fit #Healthy #LoseWeight #Fitness

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

Your 30 Day Challenge Starts Today!

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Happy Monday Everyone! It’s the 1st day of our 30 day challenge and I am super excited about it! I hope you are off to a great start and are ready to give it your all! As I always say this challenge will not be easy but I have the faith that each of you can meet your goals for this challenge. Each of you have stepped up to the plate to take this challenge because you have committed to making getting healthier a priority. There are 6 things I would challenge you to do on this challenge:

1) Set a goal – I recommend you start with a goal of losing 1-2 pounds per week. Be sure to weigh yourself weekly to track your progress. Be sure to use MyFitnessPal daily!

2) Plan & pack your meals & snacks the night before.

3) Exercise on a consistent basis at least 3-5 times weekly.

4) Get an accountability partner & hold each other accountable in eating clean and exercising.

5) Pray, Pray, Pray! You will definitely need the help of God during this process. So don’t hesitate to pray for His help during the challenge. God’s grace is sufficient for you and He will give you the grace you need to make it through this challenge. I know I’ve only been successful because of the grace of God.

6) Renew your mind daily/weekly in the area of health & fitness. Read health books, magazines, healthy websites or listen to health, diet and/or fitness podcasts that will reinforce the changes you are making to become a healthier and more fit you. One resource that I highly recommend is the Cut The Fat Broadcast. You can access their website at http://cutthefatpodcast.com/weight-loss-posts/fat-loss-podcasts

Let’s go!!!
http://www.monicaakerele.wordpress.com
#30DayChallenge #EatClean #Exercise #GetFit

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

Our Next 30 Day Challenge Starts August 11th! Let’s Go!

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Happy Sunday Everyone! I hope you enjoyed your weekend!! Tomorrow, Monday August 11, 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 8-9 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 8-9 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 #EatClean #Exercise #Sleep #LetsGo
http://www.monicaakerele.wordpress.com

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

How Strength Circuit Training Can Help You Lose Belly Fat

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This was my workout for today! What about you? Check it out!

http://www.burnstomachfat101.com/how-strength-circuit-training-can-help-you-lose-belly-fat/

Let’s go!!!
http://www.monicaakerele.com
#30DayChallenge #Exercise #Gym #LoseWeight #CircuitTraining #EatClean