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Are You Ready For 2017? Join Me On My Next #30DayChallenge!

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Happy New Years Eve!!! The December 30 Day Challenge is now complete & TODAY is the final weigh in day for our last challenge in 2016! Weigh in first thing this morning and let me know how you did! Did it go well or not so good?  If not don’t worry, TODAY is a NEW Day & we are embarking upon a NEW year and yes a NEW YOU! We don’t do diets here we are going to live this healthy life out one day at a time, one meal at a time, one exercise at a time! I am on this journey with you to becoming healthy and whole, Body, Soul and Spirit! It is not a sprint, it is a journey. Every journey begins with one step. If you are ready to take that first step join me on my next 30 day challenge beginning on January 1, 2017!!!

Soooooooooo are you ready for our next 30 day challenge??!! See below for the details of our next challenge. I hope you will join me!

The goal for this challenge is to eat clean that means no processed foods and to eat organic food as much as possible but if its not possible for you to buy organic just stick to eating clean. Here are the acceptable foods for this challenge:

1) Lean meats including chicken, turkey, lean cuts of beef and pork. Turkey or Pork Bacon with no Nitrites or Nitrates. Target, Trader Joes, Whole Foods Market, Healthy Home Market, Fresh Market and EarthFare sells this. You can also have Dannon Triple Zero or Chobani Simply 100 Greek Yogurt and Eggs.
2) Vegetables (fresh or frozen – no canned vegetables if at all possible)

3) Fruit 1-2 per day (Do not eat this after 4pm)

4) Beans, peas, hummus (limit to once per day or for better results leave it out completely)

5) Nuts (almonds are best) and Seeds (chia & flax seeds – You can add this to your smoothies)

6) Drinks: Water, unsweetened almond milk, whey or organic vegan protein for a breakfast shake or smoothie, black coffee and hot green, black, or white 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 can be harmful to your health & possibly cause cancer. Strive to drink at least 1 gallon of water per day or more.

7) Sleep at least 6-9 hours per day (depending on your age)

8) Exercise at least 3-5 days per week for 30-60 minutes per session.

9) Integrate some intermittent fasting. I have adopted this way of eating and it has definitely worked for me. Check out www.leangains.com for more details on this eating pattern. I will go more in depth on this in future posts.

10) 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 info@monicaakerele.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 & also so I can celebrate your success 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 or by email, monicaakerele@gmail.com.

I know this may seem challenging but it has truly 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! If you would like to take this challenge with me email me monicaakerele@gmail.com

The next challenge starts on January 1st, 2017! Take a before picture before you start so when the challenge is over you can see the difference that one month of healthy eating and exercise made.

As an important reminder please consult with your medical doctor for approval before starting this or any other diet and/or fitness program.

Let’s Go! You CAN do it!

Follow me on my blog at http://www.monicaakerele.wordpress.com for motivation, recipes and ideas to help you on your fitness journey & follow me on Twitter @MonicaAkerele for even more motivation!!!

 

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Merry Christmas & a Healthy New Year!

Wishing you and your family a Merry Christmas and a happy, blessed & healthy New year in 2017! Enjoy yourself today and let’s make this last week of the December #30DayChallenge great, healthy and active! 

#LetsGo 🙌

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

Also follow me on Twitter @MonicaAkerele 

diet · diets · Exercise · fitness · goals · health · healthy · Inspiration · Inspirational · Lose Weight · meal planning · Motivation · Motivational · planning · Self Love · Twitter · weight loss

It’s THAT Time Again! #WeighIn #MealPlanning

Happy Saturday Everyone! It’s day 17 of our December 30 day challenge! Can you believe that we are already more halfway through the month! This month is flying by! Before you know it 2017 will be here! Weigh in first thing this morning in order to tell me how did during the past 2 weeks! I am happy to announce that I’ve lost 1 pound so far! I’ll take it! What about you? Either respond to this post or send me a personal message. In addition to your progress I want to know what is your breakfast, lunch, snack and dinner plan for next week? What is your exercise plan? Go ahead and write down your goals/plan for the next week and execute THAT plan! 

Use this weekend to prepare & shop for next week so you will have everything that you need to have an effective week. As I always say if you fail to plan then you 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!!! The next blog post will help you to begin preparing for 2017. Goal setting is important & planning a strategy to meet those goals is critical. I’ll give you some tips to help you with that process with a sprinkle of motivation on top! I’m praying and believing for your success this upcoming week & into the New Year!!! 
Let’s get it!!!

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

Also follow me on Twitter and Instagram @MonicaAkerele

Accountability · diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · Lose Weight · Motivation · Motivational · stress · Support · Uncategorized · weight loss

Checking In! How Is The #30DayChallenge Going For You?

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Happy Tuesday! How is everyone doing? How is the challenge going for you thus far? Have you been able stick to the plan that you made for yourself at the beginning of this month? Can you believe that we are almost at the halfway point of this month already? To be honest its been mostly good from an eating standpoint but from an exercise standpoint, not at all!!!! The good news is even though my exercise has not been where I need it to be, but because my diet/eating pattern has been mostly on target I am not gaining weight! I am in maintain land of which is much better than gain land so I’ll take it!!!

So what’s up tell me what’s really going on? Well as stated by my blog post title I am checking in. Let me know how things are going by responding to this post or my sending me a personal message on Facebook messenger @monicaakerele or to my email at info@monicaakerele.com! Remember this! In weight loss, it is 70% what/how you eat, 20% +/- exercise & 10% +/- sleep/stress. So please try your best to eat clean including watching portions, eliminating starchy/sugary carbs, get at least 30-60 minutes of exercise a day including some strength training, 7-8 hours of sleep & minimize stress wherever & whenever possible!!! That’s the formula!!!

Let’s get it !!! 💪

Follow me on my 30 day challenge blog at http://www.monicaakerele.wordpress.com

For more motivation follow me on Twitter @MonicaAkerele

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

Do You Eat To Live? Or Do You Live To Eat? 

Happy Tuesday! How is everyone doing? All is well here as we head into our next weekly weigh in! So what are your goals for this month? Which of the 3 food plans and exercise plan did you decide to adopt this month? Thankfully I’m still on target with my weekly weigh in goal of 2 pounds lost per week by being on the intermittent fasting eating pattern so I’m grateful to God for consistent progress!!! 

Today I was thinking about the obesity epidemic in our country and really the world now that we have become a global society tied together from sea to shining sea by capitalism, global communication and the internet. Although most countries’ obesity rates are not as high as ours some of the same reasons for it are the same. The primary reason is we tend to live to eat instead of eating to live. This may take on different forms but it mostly boils down to this. Many people who live in poverty experience malnutrition and are wondering where they are going to get their next meal. However most Americans & those from other countries with some exceptions have a plethora of food options, so much so that we tend to overeat. 

There are manifold reasons as to why we eat the way we eat. Some stem from how we were raised, nurture vs. nature, cultural ties, community, religious traditions, to having emotional and or psychological ties to food. Have you ever heard of comfort foods? I dare you to google it lol… It is called this because we ascribe an emotional feeling to the food we eat. Of course there are chemical reactions taking place that impact certain areas of our brain that causes endorphins to be released of which are the feel good hormones. Everytime we eat those foods like ice cream, pasta, potatoes, sugary treats, breads etc., we get that comfort feeling. The sad thing is comfort foods have become our go to foods for when we are mad, happy & sad! These are the very foods that we need to limit or completely eliminate from our diets!

So what do we do about it??? Instead of trying to feel good when we eat let’s have a paradigm shift & begin to feel good in advance about what we are eating! I think a part of what is needed to beat the obesity epidemic is to rewire/retrain our relationship with food to truly be something we eat as a means to live, as fuel per se for the journey and not something to look forward to or to overindulge in. This change must first take place in the mind & the rest my friends will follow… More to come on this… Until the next time stay hungry for change my friends. Do what is necessary to see the change you want to see in your life! ❤

Let’s get it!!! 🙌

For motivation on your diet and exercise journey follow me on my blog at http://www.monicaakerele.wordpress.com also for more motivation follow me on Twitter @MonicaAkerele   

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

Your December 2016 #30DayChallenge Starts Here!!!

Happy Thursday & welcome to our December 30 day challenge! Can you believe that we are already in the last month of this year!!?? Wow 2017 will be here before we know it! So I think the time is absolutely right to get a head start on your new year 2017 weight loss goals! This month there will be 3 challenge options:

1) 30 days of no added sugar outside of fruit. No pasta, no rice, no bread and no potatoes. So you eat lean meat, vegetables, fruit, Greek yogurt with no added sugar (Dannon Triple Zero), beans, nuts, hummus, eggs, green tea, herbal teas, black coffee, almond milk, protein powder for smoothies. Limit dairy where at all possible.

2)Paleo Diet – Pretty close to #1 but no beans and some nuts are eliminated. Check it out at http://ultimatepaleoguide.com/paleo-diet-food-list/

3)If you want to go hard like me  incorporate some intermittent fasting. Check it out here at http://www.leangains.com This is not a diet it is an eating pattern where you eat clean from 12pm-8pm and fast intermittently from 8pm-11:59am. Eating this way allows for you to burn more fat and get leaner in the process, it also helps reduce inflammation, helps reduce insulin resistance & aids in eliminating toxins from the body. I am a witness that this works. I lost 8 pounds in November from following this eating pattern. 

Whatever you decide to do this month is totally up to you! The ultimate goal of this challenge is this:

Eat Clean! No processed foods!
Get Sleep! 7-9 hours of sleep!
Exercise! 5 days a week for at least 30-60 mins each session! Try to include both cardio and strength training in each session alternating the muscle group worked daily.

So let’s get it in my friends and make this month of December Healthy, Active and Stress Free!!! 💯

I am praying for & believing with you for your success this month! Nothing is impossible for you if you believe and put your faith into action through the execution of your diet and exercise plan!

Let’s get it !!! 💪

Follow me on my 30 day challenge blog at http://www.monicaakerele.wordpress.com

For more motivation follow me on Twitter and Instagram @MonicaAkerele

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Final Weigh In & New 30 Day Challenge Begins December 1st!!!

  • Happy Hump Day!!! Today is the last day of our November 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! Are you ready for our next 30 day challenge? The next one begins on on December 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, brown rice or hemp 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 we need to eliminate all artificial sweeteners as studies suggest that they are harmful to your health and could cause cancer. 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. Include both cardio and strength training.
  • 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. My username on MyFitnessPal 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