Happy Saturday! Today is the last day of our October challenge! So you know what that means…! Tomorrow is our final weigh in! Weigh in first thing Sunday morning and let me know how you did! Are you ready for our next 30 day challenge? The next one begins Sunday, November 1st! Here are the details of the challenge below. I hope you will join me!
The goals for this challenge is to eat clean that means no processed foods. Here are the acceptable foods for this challenge:
1) Lean meats including chicken, turkey and lean cuts of beef and pork. Turkey or Pork Bacon with no Nitrites or Nitrates. Target and Trader Joes sells this. You can also have Greek Yogurt and Eggs.
4) Beans, peas, hummus
5) Nuts and Seeds
6) Drinks: Water, unsweetened almond milk, whey or soy protein for a breakfast shake or smoothie, coffee and hot tea. You can drink coffee or tea without a sweetener or you can use 1-2 teaspoons of honey as your sweetener. But limit it to once per day. On this challenge I really want to eliminate all artificial sweeteners as studies suggest that they are more harmful to your health as originally suspected. Strive to drink at least 1 gallon of water per day or more.
7) Sleep at least 7-9 hours per day
8) Exercise at least 5 days per week for 45-60 minutes per session.
9) Lastly register for this free weight/calorie tracking service at http://www.myfitnesspal.com/ or you can download the MyFitnessPal app on your smartphone or tablet. Send me your username and the email address you used to register to this Free service to my email at firstname.lastname@example.org The purpose of this app is to track your meals, water and exercise activity for the day. It also allows you to track your weight and measurements. Remember this you cannot manage what you do not measure! When you get set-up I want you to add me as a friend on there so I can hold you accountable during the challenge from a tracking standpoint and also so I can celebrate your successes along the way. If you choose the option of finding friends on Facebook you will be able to add me. Otherwise you may be able to find me by my username of which is monicaakerele.
I know this may sound like a lot but it has been the key to my weight loss success along with prayer! I lost 63 pounds in 6 months by implementing these processes. Let me know what questions you have!
Let’s get it!
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Happy Wednesday Everyone! I hope you are having a phenomenally healthy & active week! Today is day 21 of our 30 day challenge! That means we literally have 9 days left to meet our goal for October! Is it just me or does it seem like this month is going by so fast??? How are things going? What challenges are you running into? Today is our 2nd weigh in day for this month so weigh first thing this morning and let me know how you did! I can’t wait to get your feedback! Email me at info@Monicaakerele.com and give me the 411! 🙂 Just know this whatever the scale says you are still a winner! Weight loss and getting healthy is not an event it is a journey! Rome was not built overnight! It is a process!!! So hang in there even if the scale doesn’t reflect the weight you hoped it would. Make the next 9 days on this month’s challenge count. Stay focused on your goal and make the rest of this week great, healthy and active!
Let’s get it!
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http://www.monicaakerele.com by clicking on the 30 day challenge picture.
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Happy Sunday! It’s day 18 of our 30 day challenge and I want to know what is your meal prep plan for the week. Today is the day we plan our meals & snacks for the week. I stumbled across this cool website with meal prep ideas. Take a look at get some ideas that you can implement this week. If you plan healthy you will eat healthy. Let’s get it!
Happy Saturday! I hope you had a phenomenally healthy & blessed week! Well today is day 10 of our 30 day challenge! We are 1/3 through the challenge already! It is our weigh in day so weigh in this morning and let me how you did! We will be weighing in every 10 days on this challenge. I can’t wait to get your feedback! Email me at info@Monicaakerele.com and give me the 411 or you can respond to this post! 🙂 Just know this whatever the scale says you are still a winner! Weight loss and getting healthy is not an event it is a journey! So hang in there even if the scale doesn’t reflect the weight you hoped it would. Remember healthy weight loss is losing .5-2 pounds weekly. Let’s make this weekend count. Stay focused on your goal & make next week great & healthy by eating clean, sleeping 8 hours nightly & staying active!
Let’s get it!
Press Like, Share & Follow me on my blog at
http://www.monicaakerele.com by clicking on the 30 day challenge picture.
Also follow me on Twitter, Facebook and Instagram @MonicaAkerele
Happy Throwback Thursday All! It’s day 8 of our October 30 day challenge!!! How did it go for you on the 1st week of this challenge? What success and challenges did you experience? I really want to hear from you so I can help support you on this journey. But first let me encourage you.
The 1st picture in this blog post was taken back in 2013 when I was sick and tired of being sick and tired. I was classified as morbidly obese. You are considered morbidly obese if you are 100 pounds over your ideal body weight, has a BMI of 40 or more, or 35 or more and experiencing obesity-related health conditions, such as high blood pressure or diabetes. I had been given the diagnosis in 2012 that I had pre-diabetes and I was developing pre-arthritis in my hip. My doctor informed me that if I didn’t lose weight I wouldn’t be able to walk without the aid of a cane or a walker. That was the wake up call that I needed to get my life back! So I started the eating clean and exercise challenge that we are doing now and lost 63 pounds in 6 months, I am no longer morbidly obese, I am not a pre-diabetic and the pre-arthritis is history! ✌ Believe me anything is possible if you #1 Believe/Pray, #2 Plan #3 Act(Implement the plan; eat clean, track calories in myfitnesspal or FitBit, exercise 5 days a week & sleep 8 hours nightly) and #4 Be CONSISTENT!!! In other words don’t give up no matter what. Keep pushing forward with your goal in mind. The 2nd picture above is the result of implementing those 4 principles and with the grace of God strengthening me every step of the way.
So let me ask you what breakfast, lunch, snack and dinner plan do you have for Friday? What is your exercise plan for Friday? Make sure you pack your bag packed tonight for tomorrow! This will help you to avoid eating out and inadvertently blowing your food plan. Remember this if you fail to plan then you plan to fail! So get that plan on paper or on your Smartphone and/or tablet and let’s make this 2nd week of the challenge great, healthy and active!!! I’m praying and believing for your success this week! Let’s eat clean and train mean! Let’s get it!!!
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TGIF! Today is day 2 of our 30 day challenge and I don’t know about you but I am EXCITED about this month’s challenge! I was out on a hiatus during the month of September to recuperate from surgery that took place in my throat but I am well on my way to recovering all and I have been released by my doctor to start exercising again! So you can imagine that its great to be back in it to win it! During my hiatus I gained about 5 pounds. So that goes to show how important the part of exercise plays in your daily routine and it’s impact on your weight. Well now I’m back and I am ready to get it in! What about you?
Today’s blog is about Vision and how important it is when you are making decisions about your health or anything that you want to accomplish in life. You have to see in your mind’s eye exactly what you want the end goal to be before you begin this process. When I began my weight loss journey in 2013 all I knew was I wanted to get out of the 200s!!! Once I had a vision of what I wanted I could then begin to set goals that would eventually get me to my desired weight or BMI. What goals have you set so far? Goals are necessary so it can move you forward. My first goal was to lose at least 2-2.5 pounds a week. Which would mean I would lose 10 pounds a month and in a year’s time if successful at meeting those goals monthly I would have a net weight loss of 120 pounds. So measuring your progress is important thus we have our weekly weigh in so we can measure how much weight we have lost. How do you ensure you meet your weekly goal? A good way to do that is to leverage the MyFitnessPal tool/app or Fooducate on your computer, iPhone/iPad or on any Android device. Another good tool is to get a Fitbit tracking device and to use the Fitbit app to track your meals and exercise daily. This helps you to stay on track so you won’t go over your allotted calories for the day. Measuring has been key to my weight loss success. Remember this you cannot manage what you do not measure so this is really important! I know at times it may seem overwhelming to implement these processes but I promise you it’s well worth your time. This is your life, you are valuable, you have a divine purpose to fulfill daily and the world needs you to be able to show up daily to get it done! Being healthy ensures that you will be able to show up and be ultra productive! So what is your vision for your health? What goals will you set to get there? What measuring tool will you use to ensure you meet your goals weekly? I know these are tough questions but you are worth the work, you are worth the answer, you are worth the outcome this work will produce! Invest in you & love yourself enough to implement these processes and move YOUR vision forward. Let’s get it! 🙌
Make today great & healthy!
Follow me on my motivational diet and fitness blog at http://www.monicaakerele.wordpress.com and follow me on Twitter & Instagram @MonicaAkerele
Happy Thursday and welcome to October 2015!!! I can’t believe we only have 3 months left in this year already! It is day 1 of our 30 Day Challenge! I hope you are getting off to a great start! Please be sure that you weigh in to get your starting weight and that you take a before picture so you can see the difference at the end of this challenge. I would like to see your before and after pictures at the conclusion of this challenge.
Lastly be sure to set a goal for this challenge. A realistic goal is anywhere between 1-2 pounds per week. So set your goals, plan your meals (eat clean) and exercise time daily and go get it! Let me know what your goal is for this challenge by responding to this post or by sending me a private message to email@example.com. I’m believing and praying with you that you will meet all of your goals!!! You CAN do it!!!
Follow me on Twitter & Instagram @MonicaAkerele and on my 30 day diet and exercise challenge blog at http://www.monicaakerele.wordpress.com