Eating Clean, Keto, Exercise and Self-Care Motivational Blog by Monica Akerele

Monthly Motivational Eating Clean, Keto, Exercise and Self-Care Challenge!

#TGIF June #30DayChallenge Update! — June 30, 2017

#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’―

It’s Time To Finish Strong!!! — June 27, 2017

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 

How “BAD” Do YOU Want It??? — June 23, 2017

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!!!

Weigh Day and Tips To Get You Over Your Weight Loss Plateau! — June 15, 2017

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

Leave No Child Behind!!! Pass Healthy Down! — June 13, 2017

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!!!

Stay Armed With Your #Healthy Arsenal!!! — June 12, 2017

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!!! 

14 Deliciously Healthy Green Smoothie Recipes


https://authoritynutrition.com/intermittent-fasting-and-weight-loss/

Sleep Is Essential To Your Weight Loss Efforts! Read Why Here! — June 6, 2017

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

Tips For Fat Loss!Β  — June 5, 2017

Tips For Fat Loss!Β 

Happy Monday! Hope you all had a great weekend!!! Now its Monday and Day 5 of our #30daychallenge! & let’s start this week off right by implementing some of these tips in this video. Dr. Axe is echoing many of the things I’ve shared in the past with some added tips that might help boost your fat loss in the process!!! Let’s get it in my friends!!! No days off!!! Lets Go!!!  πŸ™ŒπŸ’―

For motivation on your fitness journey follow me on my blog at http://www.monicaakerele.wordpress.com also follow me on Twitter @MonicaAkerele 

What Are Your #Goals For June 2017? — June 2, 2017

What Are Your #Goals For June 2017?

#TGIF!!! 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 or Fitbit 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 if I CAN so CAN you!!! My goal for this month is to lose at least 2 pounds a week. 

Here are some tips for this month:

1) Pray & ask God for his help during this challenge. (Involve God in your journey).

2) Believe (Faith speaks what you believe & action follows).

3) Set your goal (i.e. 1-2 pounds per week).

4) Put your food and work out plan down on paper or type it up on your phone.

5) Execute the plan!

6) Share your plan with me and your accountability partner(s) & ask them to hold you accountable to your plan.

7) Measure your progress utilizing the scale to weigh in and MyFitnessPal or Fitbit to track your food intake and exercise.

8) Make adjustments to the plan based on your 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.

Your June 30 Day Challenge Starts Here!!! — June 1, 2017

Your June 30 Day Challenge Starts Here!!!

Welcome to our June 30 day challenge!!! I’m happy that you are starting this month off right by taking this challenge with me! When you make the decision to join this challenge you are making the decision to eat clean (no processed food & no added sugar or starches), exercise (3-5 days weekly), eliminate/reduce stress in your life and commit to getting at least 7-8 hours of sleep daily! In addition I highly recommend you switching to eating organic and/or Non-GMO food. 

If you are still on the fence about starting this challenge do what you can. Start small by committing to exercising at least 30 minutes or more per day for at least 3 days per week and by eliminating all processed foods. 

Let me know if you are with me by responding to this post or by sending me a personal message by saying, I’M IN! Click on my #blog website link below for the full 30 Day Challenge details!

www.monicaakerele.wordpress.com

Let’s get it in my friends! Let’s make this month GREAT, HEALTHY and ACTIVE! Let’s go! πŸ’ͺ 

Follow me on Twitter @MonicaAkerele

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