TGIF! It’s Day 10 of our Keto 30 Day Challenge!!! Check out the video below for an important update! It’s also our 1st weigh in day for this month’s challenge. Let me know how are you are doing! I have 15 more pounds to lose in order for me to reach my 40th birthday goal by September 9th!!!💯Pray with me that I will hit my goal! Have a blessed, active and healthy weekend!!! Let’s go!!!
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.
Remember consistency is the key! Let’s get it!!! 🏃♀️🏃♂️💯🙌💪
TGIF! Today is day 2 of our 30 day challenge and I don’t know about you but I am EXCITED about this month’s challenge! I was out on a hiatus during the month of September to recuperate from surgery that took place in my throat but I am well on my way to recovering all and I have been released by my doctor to start exercising again! So you can imagine that its great to be back in it to win it! During my hiatus I gained about 5 pounds. So that goes to show how important the part of exercise plays in your daily routine and it’s impact on your weight. Well now I’m back and I am ready to get it in! What about you?
Today’s blog is about Vision and how important it is when you are making decisions about your health or anything that you want to accomplish in life. You have to see in your mind’s eye exactly what you want the end goal to be before you begin this process. When I began my weight loss journey in 2013 all I knew was I wanted to get out of the 200s!!! Once I had a vision of what I wanted I could then begin to set goals that would eventually get me to my desired weight or BMI. What goals have you set so far? Goals are necessary so it can move you forward. My first goal was to lose at least 2-2.5 pounds a week. Which would mean I would lose 10 pounds a month and in a year’s time if successful at meeting those goals monthly I would have a net weight loss of 120 pounds. So measuring your progress is important thus we have our weekly weigh in so we can measure how much weight we have lost. How do you ensure you meet your weekly goal? A good way to do that is to leverage the MyFitnessPal tool/app or Fooducate on your computer, iPhone/iPad or on any Android device. Another good tool is to get a Fitbit tracking device and to use the Fitbit app to track your meals and exercise daily. This helps you to stay on track so you won’t go over your allotted calories for the day. Measuring has been key to my weight loss success. Remember this you cannot manage what you do not measure so this is really important! I know at times it may seem overwhelming to implement these processes but I promise you it’s well worth your time. This is your life, you are valuable, you have a divine purpose to fulfill daily and the world needs you to be able to show up daily to get it done! Being healthy ensures that you will be able to show up and be ultra productive! So what is your vision for your health? What goals will you set to get there? What measuring tool will you use to ensure you meet your goals weekly? I know these are tough questions but you are worth the work, you are worth the answer, you are worth the outcome this work will produce! Invest in you & love yourself enough to implement these processes and move YOUR vision forward. Let’s get it! 🙌
Make today great & healthy!
I completed my goal of 10,000 steps in the Goal Day challenge! #Fitbit
Yes Fitbit is the one you want! I’ve been procrastinating about sharing how cool having a Fitbit device is but I just can’t keep it to myself any longer! Do you need motivation and reminders on your daily fitness goals? Well Fitbit is for you! Believe me they didn’t hire me to promote their product but I have been a proud owner of one of their devices since May of this year. It is a tool that you can use to set goals, track exercise, track your sleep patterns, measure your heart rate and your current steps for the day. Believe me it is more than a glorified pedometer. You can also connect it to your phone via Bluetooth and everything is right there at your fingertips on your phone or tablet via the Fitbit app.
2 more things rock about Fitbit and it’s the community motivational aspect where you can connect with other Fitbit owners and challenge each other to meet your daily, weekly or weekend step goals. Not only that but you can challenge each other to a friendly competition of who will get the most steps during the course of a day, week or weekend too. It’s called a showdown. Competition always makes things fun and lastly they have the weekly progress report that gives you an update on how you did on your weight loss goals, sleep, calories, exercise, steps, etc… I absolutely love it.
What devices are you currently using to measure your progress weekly or to track the number of steps you are taking? Using either a device or a tracking mechanism is critical to your success. As my favorite saying goes you cannot manage what you do not measure.
Why don’t you go see for yourself? Check Fitbit out at http://www.fitbit.com
Don’t forget our next 30 day diet and exercise challenge begins on Thursday, October 1st, 2015. I hope you will join me on my journey to getting fit! Make today great and healthy!
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Great day! How are you? How is your diet and fitness journey going? I pray all is well and you are staying focused on your health & fitness goals. So let me ask you this… Do you want to lose weight without having to be on a diet? Well I ran across this article today that I thought was worthy of sharing. Check out these 24 tips!!!
Stay on track my friends! Let’s get it!!!
Happy Friday Everyone! I hope you had a phenomenally healthy week! Today is day 20 of our 30 day challenge! That means we literally have 10 days left to meet our goal for August! Is it just me or does it seem like this month is going by so fast??? How are things going? What challenges are you running into? Today is our 2nd weigh in day for August so weigh first thing this morning and let me know how you did! I can’t wait to get your feedback! Email me at info@Monicaakerele.com and give me the 411! 🙂 Just know this whatever the scale says you are still a winner! Weight loss and getting healthy is not an event it is a journey! Rome was not built overnight! It is a process!!! So hang in there even if the scale doesn’t reflect the weight you hoped it would. Make the next 10 days on this month’s challenge count. Stay focused on your goal and make this weekend great, healthy and active!
Let’s get it!
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Happy Tuesday All! It’s day 10 of our August 30 day challenge! Tomorrow is our 1st weigh in day for this month! We will do 3 weigh ins (once every 10 days) during this month’s challenge. So don’t forget to weigh in first thing in the morning to tell me how you did during this past week! Question? What breakfast, lunch, snack and dinner plan do you have for tomorrow? What is your exercise plan for the week? Go ahead and write down your goals/plan for the week and get your bag packed tonight for tomorrow! Remember this if you fail to plan then you inadvertently plan to fail! So get that plan on paper or on your Smartphone and/or tablet and let’s make this 2nd week of the challenge great, healthy and active!!! I’m praying and believing for your success this week! Let’s get it!!!