Happy Monday Everyone! It’s Day 9 of our 30 day challenge & the answer to this question is an unequivocal yes!!! If the truth be told you can’t afford not to exercise. With the rise in healthcare costs the cheaper option is to make your investment up front in healthy foods, time spent exercising, gym memberships, personal trainers, exercise DVDs, FitBit devices (Surge, Charge etc…). I have to push through the temptation and the excuses not to exercise everyday! It is a fight for your life, literally. Exercise is anywhere between 20-30% of what aids in weight loss & your food intake/sleep is the other 70-80%. All 3 elements are key in you seeing lasting results.
Right now I am on vacation and I promise you the last thing that I want to do is exercise BUT if I want to keep from gaining weight while on vacation I’ve got to get it in at the gym or outside. Saturday and Sunday I did a walk/run on the beach and it was a great workout, sweat and all. I plan to get in some swimming today and more walk/running on the beach. I have to give props to my husband for challenging me to do that. I believe having a workout partner is essential to helping you stay motivated to exercise daily but they have to be in it to win it too!!! When you have days like this where you are questioning whether you should exercise let your answer be an uncompromising yes and get added motivation from someone who can hold you accountable with your exercising. This person could be someone who also wants to lose weight or get fit or someone who has already traveled down the path you are now on. That person is key to your success so take full advantage of the support that person can provide! Take the time to secure your accountability partner today! So now there are truly No Excuses! We have 21 days left on our challenge!!!
The end of my 4th 30 Day challenge has come and now I have lost a grand total 54 pounds! As you can see from my before, middle and after picture I have come a long way with my weight loss results. The funny thing is I can’t even take the credit for it. Sure I played a part but I have a great support team! My absolute #1 is God. He has strengthened me for my journey. Each day I draw on the Grace of God to enable me to say no to foods that are not healthy for me and to say yes to exercise & yes to fresh fruit and vegetables! I also have a very supportive husband Stephen Akerele who has given me space to work out each morning and on the weekends. He also has gladly switched to eating clean without any protest! With his support and his gentle push I have been motivated to continue.
I also have an awesome personal trainer Michelle(MJ) @juiceoutnc on Twitter who has helped to take my work out to the next level. Her website is http://www.maxxout.biz . I have 2 great workout partners who have been in the thick of it with me in the gym – Stacey Joseph Harris & Maceo Harris. You guys are absolutely awesome! My Sister & Friend Melanie Scott helped to keep me accountable & motivated when I first started this journey, that alone helped tremendously to help create disciplines that have helped to sustain me to this day. Brigida Mack’s weight loss journey has also inspired me on my journey. She has a great TeamNoSugar challenge that helped to jumpstart me on my path to wellness. Check out her #TeamNoSugar blog at http://www.wbtv.com/30days. Last but definitely not least I have had a group of over 170 determined men & women taking the 30 Day challenge with me, this also includes my Mom & my Sister Eula Hawthorne & Sharolyn Rainey! This group also includes the WGIV Shake It Up show listeners that have been following & joining me on my weight loss journey for the last 2 challenges. I give a weekly 30 day challenge update on the show on Mondays. This show regularly airs Monday, Tuesday & Friday from 9-10am weekly with one of the hardest working female Radio Show Hosts S.P. Gallman. This show airs in Charlotte & surrounding areas on 103.3FM & 1370AM. http://www.facebook.com/WGIVShakeItUp. This group also includes my Blog following on WordPress at http://www.monicaakerele.wordpress.com They Rock! My Group’s dedication to walking on this journey with me has been beyond spectacular & awe-inspiring. The steps they have taken to get in control of their diet and to implement exercise on a consistent basis is mind blowing. They have had individual successes of losing 3-23 pounds in a 30 day period. Their success is my success & I could not be any prouder. I provide them with support, motivation, resources & accountability to help them on their journey, but they in turn push me to stay in this fitness race and to continue to walk out this healthy lifestyle.
This in a nutshell is the secret to my success thus far. I still have 46 more pounds to go so this journey to lose 100 pounds is not over! What I know for a fact is it takes prayer. It takes faith. It takes God’s grace. It takes the renewing of your mind. It takes a village. It takes support. It takes accountability. It takes consistency. It takes hard work. There are no short cuts… I encourage you to take care of your body, to take proactive control of your health, to eat clean, to exercise & to get at least 6-8 hours of sleep daily. You have only one body on this earth that you receive at birth and will leave at death but what you do with it while you are here is up to you. I hope you will choose life, a healthy one that is…
If you are interested in joining me on my next 30 Day challenge of which starts on Monday October 14, 2013 email me at email@example.com and reference the 30 Day Challenge in the Subject Line. Please also follow me on my blog at http://www.monicaakerele.wordpress.com to keep up-to-date with my weight loss journey and to help give you motivation for your own journey to great health. Let’s Go!
Sometimes on your journey to weight loss you encounter detours on the road that unexpectedly either gets you off course or delays your progress. Can I get a witness? (LOL) Yes I know there are many that can attest to this! This week has been an interesting one for me & probably my most challenging week to date. I have been running into the challenge of time or the lack thereof that is. Each day this week I have had a full & relentless schedule, thus the time I would have spent working out or planning has been sucked up by activities! I am not making excuses I am just telling it like it is. So now I am making the decision to take my time back!
What can we do to successfully manage & prioritize our time in such a way that we don’t put ourselves last?
1) Start each day with prayer – Ask God to help you prioritize your day so you can get it all done.
2) Write down or type in your plan for today – Use a day planner with hour slots or your Smartphone/Tablet/Google Calendar etc… & Set Reminders!
3) Execute the plan – Flex in case roadblocks come in your way & re-schedule it in a different slot
4) Reflect on your day at the end of it & see what you can do to manage your time better the next day.
5) If your day does not go as expected Never Give-up! Try again the next day!
The most important take away from this is to make your time to exercise, juice, plan meals etc. a priority. You have set goals to meet & in order for you to meet them you have to work towards it. Take this time for yourself, YOU ARE WORTH IT!
Happy #ThankfulThursday and welcome to our November 2018 #30DayChallenge!!! We are in the month where we celebrate how thankful we are and I just wanted to take the time to thank each and every one of you for being on this healthy eating & fitness journey with me!!! You just don’t know how much energy and motivation you bring just by being a part of this movement!!!
If you are ready to start this #30DayChallenge with me weigh in TODAY and go to my #blog link below for the details! It’s completely FREE! We will focus on eating clean, organic and/or Non-GMO keto food, getting at least 7-8 hours of sleep daily, getting 3-5 days of consistent exercise a week and intentionally reducing stress through self-care. I will expound more on these topics and expose you to the latest research/experts on these topics in the days/weeks to come. Are you with me???
Happy #HumpDay! Today is #WorldMentalHealthDay!!! In light of that I thought it would be critical to share the importance of making #selfcare a priority. Self-care is key to you staying active & sharp in the game of life. One thing I’ve made a priority is exercising daily and striving to get at least 10,000 #fitbit steps in a day, eating healthier, getting adequate sleep and reducing stress. Why??? Not just for my physical #health but also for my #mentalhealth.
It has been proven that aerobic #exercise (walking, jogging, running, swimming, dancing, cycling..etc.) helps reduce depression, anxiety and helps in releasing feel good hormones that improve your mood. What are your self-care #goals for today? Remember its not just about your physical fitness but your mental and emotional fitness as well! If you are standing on the sidelines of #life, its time to get back in the game!
Happy Friday!!!! Here is your #Keto #30DayChallenge update for my diet and fitness #blog! The topic is #KnowYourStatus 2.0! Click on the YouTube link to listen to my 2 minute #TGIF video and be inspired to stay on track with your health journey. There are benefits to consistency!!!
Happy #MotivationMonday!!! We are in a NEW month and we are in the last quarter of 2018!!! Can you believe it??? Well it’s time to get it in my friend if you are planning to finish this year off strong and healthier! Weigh in TODAY and join me on this month’s #Keto #30DayChallenge! Go to my #blog link below for the details! It’s FREE!
Happy Tuesday! I hope your week has gotten off to a healthy start! I wanted to share this 11 minute video from Dr. Eric Berg with our group in case anyone is interested in #Keto tips that will help you to lose weight at a quicker rate. I would not recommend this for beginners but I would recommend it for those of you who have been doing keto for awhile and want to see quicker results. Click on the link below! Make today GREAT, ACTIVE & HEALTHY! #LetsGo 🙌🏾
It’s #Goal Monday and I hope you are ready to hit the ground running on a great & healthy day and week! As I highlighted in my last blog I believe it’s essential to take this #keto fitness journey one day at a time. Many of you have shared with me that you have tried many diets in the past but have failed simply because it’s difficult to maintain and sustain that way of eating. Many fad diets are extreme and unhealthy, but I truly believe and the research suggests that the ketogenic diet is healthy, sustainable and produces results.
Now back to our goals!!! What is your goal for today? As you can see in my infographic above my goal is to have at least 60 minutes of exercise, eat keto foods only & to get at least 7 hours of sleep tonight. When setting your goals start off small, especially if you haven’t been active in the past or if you are coming off of a long break. The biggest takeaway is to start where you are. Forget about yesterday and don’t worry about tomorrow. Stay present in this moment and do what it takes to meet your goals for today. God’s grace is sufficient for you for TODAY. You CAN do it!!!