Coaching · diet · diets · Exercise · fitness · goals · Gym · health · healthy · Inspiration · Inspirational · Motivation · Motivational · non gmo · organic · Self Care · Self Love · sleep · Support · Twitter · weight loss · workout · workout partner

#TGIF June #30DayChallenge Update!

Check out the #TGIF video below for our Day 30 update! Weigh in first thing tomorrow! Let me know what your final results are for the month of June! Our next challenge will begin on Sunday July 2nd!!! The details will be updated for it by the end of today on my #30DayChallenge website at http://www.monicaakerele.wordpress.com !!! 

Let’s get it!!! πŸ’ͺπŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ’―

diet · diets · Exercise · Fitbit · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · Lose Weight · Motivation · Motivational · non gmo · organic · Self Care · Self Love · Support · Twitter · weight loss · workout · workout partner

It’s Time To Finish Strong!!!


Check out my latest #motivational talk in the video below!!!  It’s Day 27 baby!!! Let’s finish this #30DayChallenge STRONG! πŸ’ͺ #NoDaysOff  #EatClean #Exercise #DontGiveUp #Fitness #Motivation #GetFit #ExerciseMotivation 


For motivation on your diet & fitness journey follow me on my blog at http://www.monicaakerele.wordpress.com

Also follow me on Twitter for even more motivation @MonicaAkerele 

Coaching · diet · diets · Exercise · Fitbit · fitness · Goal Setting · goals · health · healthy · HIIT · Inspiration · Inspirational · instagram · Lose Weight · Motivation · Motivational · non gmo · organic · planning · Self Care · Self Love · Support · Twitter · weight loss · workout · workout partner

How “BAD” Do YOU Want It???

#TGIF!!! Today is day 23 of our #30daychallenge!!! This means we are in the home stretch, heading into the last week of this month’s challenge. How are things going? Are you on track to meet the goals that you set for yourself at the beginning of this month? How is the exercise going? Have you been consistently getting it in at least 3-5 days a week? Well for me it has been really consistent because I’ve set a non-negotiable target of at least 10,000 steps a day and at least 60 minutes of #exercise per day. This plus implementing a Ketogenic diet consisting of eating clean, whole & organic or Non GMO low carbs, protein & healthy fats (no sugar) has helped me meet and sometimes exceed my weekly weight loss goal of at least 2 pounds per week. So far this month I’ve lost 9 pounds. That’s an average of 3 pounds a week! 

My question to you today is how BAD do YOU want the RESULTS you are seeking? Are you willing to lay aside all excuses and get it done? Are you willing to try new strategies (Keto, HIIT and/or Intermittent Fasting (IF 16 HR) to see if it will help you to get over the plateau hump? Do your research and consult with your doctor to be sure it is safe for you to do. Lastly here are some tips to getting consistent exercise in daily.

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 on your 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!!!

Coaching · Counseling · diet · diets · Exercise · fitness · Gym · health · healthy · HIIT · Lose Weight · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · stress · weight loss · workout

Weigh Day and Tips To Get You Over Your Weight Loss Plateau!

Happy Thursday! It is day 15 of our 30 day challenge! Can you believe that we are halfway through June already? How has it been going? Have you been sticking to eating clean, exercising, getting adequate sleep and reducing stress? Well I know it is not easy but I promise you it is worth it. Well it’s time for our midpoint weigh in!!! Weigh in first thing in the morning and let me know how things are going!!! Depending on what you see when you step on the scale tomorrow will determine what your next steps are. 

If you like what you see keep doing what you are doing!!! But if you didn’t see a change or if the scale is going in the wrong direction I would suggest several things:

1) Are you eating clean unprocessed whole foods? If not cut out all gmo, genetically engineered processed foods. Eat Organic or Non GMO whole foods instead. 

2) Are you exercising at least 3-5 days a week? If not become consistent with this incorporating cardio, strength training, and/or HIIT training. Try to walk on your days off for at least 30 minutes to keep active. 

3) Are you tracking your food intake daily? If not use MyFitnessPal, Fitbit or Fooducate apps to track your meals daily to ensure you don’t go over your calorie intake for the day. 

4) Are you an emotional eater or do you feel you have a food addiction? Are you under a lot of stress? You may need to get some counseling. Getting counseling to help you work through some emotional issues is essential to your emotional health of which directly impacts your physical health. Don’t look at it as a bad thing because it isn’t. Nothing is wrong with taking care of yourself in this way. Getting counseling is an extension of self love. Call your HR dept to see if they have an EAP  (Employee Assistance Program) that will give you free sessions to see a counselor. Most companies offer this as a benefit. 

5) Do you find it challenging to figure out what to eat? Sometimes we need to see a dietician or a nutritionist to get a tailor made eating plan based on your health conditions, lifestyle etc… Once you have your eating plan work it!!! Most insurance plans offer over the phone Nurse/Health Coaching as a benefit. Call your health insurance to see if this is available as a covered benefit. 

Lastly here are 30 tips from Authority Nutrition that I think you should check out to see if it may help boost your weight loss. As always check with your doctor before trying any of these tips.

https://authoritynutrition.com/30-ways-to-lose-weight-naturally/
Remember consistency is the key! Let’s get it!!! πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ’―πŸ™ŒπŸ’ͺ

Coaching · diet · diets · Family · fitness · goals · health · healthy · Inspiration · Inspirational · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · weight loss · workout

Leave No Child Behind!!! Pass Healthy Down!

Happy Tuesday Everyone! I think it’s important that while we focus on getting fit and becoming our best version of ourselves that we don’t leave our children and grandchildren behind. With childhood obesity on the rise its important that we equip them with the knowledge and the tools necessary to make good food decisions. 

Listen to this video by Dr. Josh Axe. On this quick video he and a Pediatrician discuss Healthy Food alternatives for our children to eat while educating you on the food that is harmful to their health. I don’t know about you but I want the best for my kids and I truly want them to have a good start in life. It’s never to late to do things differently. When we know better we can do better! πŸ’― Let’s get it!!!

diet · diets · Exercise · fitness · goals · health · healthy · Inspiration · Lose Weight · Motivation · Motivational · non gmo · organic · recipe · recipes · Self Care · Self Love · sleep · Support · weight loss · workout · workout partner

Stay Armed With Your #Healthy Arsenal!!!

Happy Monday!!! Welcome to Day 12 and a brand new week full of opportunities to #exercise, #eatclean and to get plenty of rest! Well I’m on vacation this week but that does not mean I’m vacationing from eating #healthy! I am integrating intermittent fasting from 8pm-12 noon then breaking my fast with a green smoothie with vegan protein powder. I’ll have a healthy snack in between (for example almonds, apples with almond or cashew butter, guacamole with baby carrots) Then I’ll have a sensible dinner with vegetables, a healthy fat and protein. I have included a link on the benefits of intermittent fasting from Authority Nutrition below. 

I also brought my blender with me and I will be getting my blending on this week while at the beach. I thought I’d also share some nice green smoothie recipes that I ran across. I ALWAYS add vegan protein powder to my smoothies, using almond or coconut milk to blend it with and I add 1 teaspoon of organic virgin coconut oil and 2-3 teaspoons of chia seeds. So whether you are at home, at work, on the go or on vacation come armed with your healthy arsenal to help keep you on track. So what is your action plan for this week? Let’s get it in! No days off!!! Lets Go!!! 

http://dailyburn.com/life/recipes/healthy-green-smoothie-recipes/
https://authoritynutrition.com/intermittent-fasting-and-weight-loss/

Coaching · diet · diets · Exercise · fitness · goals · Gym · health · healthy · Inspiration · Inspirational · Lose Weight · meal planning · Motivation · Motivational · organic · sleep · Support · Twitter · weight loss

Sleep Is Essential To Your Weight Loss Efforts! Read Why Here!

Happy Tuesday!!! How is everyone doing? I read this article from Authority Nutrition that I thought would be beneficial to share with you regarding #sleep and its importance in helping you to lose weight. To be transparent this is the ONE thing that I struggle to do consistently. I always have a project that I’m working on so I make excuses as to why I have to stay up late grinding it out in the midnight hour. After reading this I am reminded that I must throw that excuse OUT of the window. 

What excuses are you making that’s hindering you from eating #healthy, #exercising or #sleeping for at least 7-8 hours daily? I encourage you to put those excuses behind you TODAY and #Love yourself enough to make the necessary adjustments that will make a huge difference on your over #health, #fitness or weight loss journey! Read this article NOW!!! πŸ™ŒπŸ’―

Let’s get it!!! πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ’ͺ #EatClean #Organic #Exercise #Motivation #ExerciseMotivation 

 https://authoritynutrition.com/sleep-and-weight-loss/?utm_source=notification&utm_medium=standard