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Just Do Something! (Exercise)

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Happy Thursday! Today is day 23 of our 30 day challenge!!! This means we are in the home stretch, heading into this last week of this month. How are things going? Are you on track to meet the goals you set for yourself at this beginning of this month?

How is the exercise going? Well for me it has truly been a challenge this month to consistently get all of the exercise that I need. This month has been the most challenging this year for me because the demands on my job have increased and I working overtime out of the wazoo, not to mention celebrating all of the birthdays, baby showers, graduation and more this month. BUT guess what? That AIN’T no excuse, I know ain’t isn’t really a word but you know what I mean!!!

So what do you do when you feel there is no time in the day to exercise? I have a few suggestions:

1. Make exercising a priority, do what you have to do for you! Aren’t you worth it? YES YOU ARE!!!

2. Work out 1st thing in the morning before you go to work or right after!

3. While watching your must see TV walk/jog/run in place, do sit ups, push-ups, stretching, lift weights…etc.

4. Move whenever you get the chance, force yourself to take a walk break at work on your lunch or 15 minute break.

5. Get a workout partner and hold each other accountable to a work out time & place.

6. Get a Fitbit device (Check out their website to discover their devices http://www.fitbit.com/ ) and join a community of other people trying to meet step goals! Let me know when you do so I can add you as a friend & challenge you to daily step challenges through the Fitbit phone app.

7. Just DO SOMETHING! Even if it’s just for 10 or 15 minutes a day be consistent & gradually increase your workout time in increments of 5 minutes each week. Make it a goal to eventually get to 30-60 mins of exercise per day for at least 5 days a week.

You CAN do it! I believe in you! Make the last week of this challenge great, healthy & active!!!

Let’s get it!!!

Follow me on my blog at http://www.monicaakerele.wordpress.com

Also follow me on Twitter & Instagram @MonicaAkerele for more motivation & inspiration on your journey.

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You Are Halfway There!

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Happy Hump Day Everyone! It’s day 15 of our June 30 day challenge! Today is our 1st weigh in day for this month! We will do 2 weigh ins (once every 15 days) during this month’s challenge.  So don’t forget to weigh in first thing in the  morning in order to tell me how you did during the past 2 weeks! Question? What breakfast, lunch, snack and dinner plan do you have for the rest of this week? What is your exercise plan? Go ahead and write down your plan for the rest of the week and execute the plan! Remember this if you fail to plan then you indeed plan to fail! So get that plan out on paper or on your Smartphone and/or tablet and let’s make this 3rd week of the challenge great, healthy and active!!! I’m praying and believing for your success this week! Let’s get it!!!

For more motivation follow me on my blog at http://www.monicaakerele.wordpress.com

For more motivation and inspiration follow me on Twitter and Instagram @MonicaAkerele

accountability · Coaching · diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · instagram · meal planning · Motivation · Motivational · planning · prioritizing · processed foods · Self Care · Self Love · Support · Twitter · weight loss · workout · workout partner

Set Goals, Plan & Execute! Let’s Get It!

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Happy Thursday! Today is day 2 of our 30 day challenge!!! Are you ready to get it in this month!? What is your plan for meeting your goals for this month?

First things first! You must set a goal. Start off small, for example .5-2 pounds per week. Set your goal then take steps to meet that goal.  I recommend weighing in at least daily or weekly to see what your progress is real time so you can make adjustments if needed. Use MyFitnessPal to track your progress.

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Tell me what your goal is for this month? Whatever goal you set, you must believe that you CAN do it. I am a witness that you CAN do it! Last month I set a goal to lose 8 pounds and guess what? I absolutely did. This was how I did it.

1) I prayed (Involve God in your journey)
2) I believed (Faith speaks what you believe & action follows)
3) I set my goal (8 pounds)
4) I got my eating and work out plan down on paper
5) I executed the plan
6) Shared my plan with my accountability partners & asked them to hold me accountable to my plan
7) I measured my progress utilizing the scale to weigh in and MyFitnesspal to track food and exercise
8) Made adjustments to the plan based on my progress real time.

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So tell me what your goals are and what your plan is for this month so I can hold you accountable too!

Let’s get it!!!

Follow me on my blog at http://www.monicaakerele.wordpress.com

Also follow me on Twitter & Instagram @MonicaAkerele for more motivation on your journey.

accountability · diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · instagram · Lose Weight · Motivation · Motivational · planning · processed foods · Self Care · Self Love · sleep · Support · Twitter · weight loss · workout · workout partner

May 2016 Challenge Is Complete! Time To Weigh In!

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Happy Tuesday! Today is the last day of our May challenge! So you know what that means…! Tomorrow is our final weigh in! Weigh in first thing tomorrow morning and let me know how you did! I will share my results with you tomorrow too!!! Are you ready for our next 30 day challenge? The next one begins Tomorrow June 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.

2) Vegetables

3) Fruit

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 monicaakerele@gmail.com 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!

Please Like, Share and Follow me on Twitter and Instagram @MonicaAkerele and follow my blog at http://www.monicaakerele.wordpress.com