Happy Hump Day Everyone! It’s day 15 of our June 30 day challenge! Today is our 1st weigh in day for this month! We will do 2 weigh ins (once every 15 days) during this month’s challenge. So don’t forget to weigh in first thing in the morning in order to tell me how you did during the past 2 weeks! Question? What breakfast, lunch, snack and dinner plan do you have for the rest of this week? What is your exercise plan? Go ahead and write down your plan for the rest of the week and execute the plan! Remember this if you fail to plan then you indeed 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!!! I’m praying and believing for your success this week! Let’s get it!!!
For more motivation follow me on my blog at http://www.monicaakerele.wordpress.com
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Happy NOVEMBER! I can’t believe we are already in a new month. Click on the flipagram link below and listen to my pep talk for the 1st day of our November 30 day challenge!
As always consult with your doctor before beginning this or any diet or fitness plan.
Let’s get it!
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Happy Saturday! Today is the last day of our October challenge! So you know what that means…! Tomorrow is our final weigh in! Weigh in first thing Sunday morning and let me know how you did! Are you ready for our next 30 day challenge? The next one begins Sunday, November 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.
4) Beans, peas, hummus
5) Nuts and Seeds
6) Drinks: Water, unsweetened almond milk, whey or soy 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 I really want to eliminate all artificial sweeteners as studies suggest that they are more harmful to your health as originally suspected. 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.
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 firstname.lastname@example.org 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. 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.
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!
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Happy Throwback Thursday All! It’s day 8 of our October 30 day challenge!!! How did it go for you on the 1st week of this challenge? What success and challenges did you experience? I really want to hear from you so I can help support you on this journey. But first let me encourage you.
The 1st picture in this blog post was taken back in 2013 when I was sick and tired of being sick and tired. I was classified as morbidly obese. You are considered morbidly obese if you are 100 pounds over your ideal body weight, has a BMI of 40 or more, or 35 or more and experiencing obesity-related health conditions, such as high blood pressure or diabetes. I had been given the diagnosis in 2012 that I had pre-diabetes and I was developing pre-arthritis in my hip. My doctor informed me that if I didn’t lose weight I wouldn’t be able to walk without the aid of a cane or a walker. That was the wake up call that I needed to get my life back! So I started the eating clean and exercise challenge that we are doing now and lost 63 pounds in 6 months, I am no longer morbidly obese, I am not a pre-diabetic and the pre-arthritis is history! ✌ Believe me anything is possible if you #1 Believe/Pray, #2 Plan #3 Act(Implement the plan; eat clean, track calories in myfitnesspal or FitBit, exercise 5 days a week & sleep 8 hours nightly) and #4 Be CONSISTENT!!! In other words don’t give up no matter what. Keep pushing forward with your goal in mind. The 2nd picture above is the result of implementing those 4 principles and with the grace of God strengthening me every step of the way.
So let me ask you what breakfast, lunch, snack and dinner plan do you have for Friday? What is your exercise plan for Friday? Make sure you pack your bag packed tonight for tomorrow! This will help you to avoid eating out and inadvertently blowing your food plan. Remember this if you fail to plan then you 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 eat clean and train mean! Let’s get it!!!
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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!
Follow me on my motivational diet and fitness blog at http://www.monicaakerele.wordpress.com and follow me on Twitter & Instagram @MonicaAkerele
My October 30 day eating clean & exercise challenge is here! Click on my 30 Day Challenge link on http://www.monicaakerele.com for the details & subscribe to my blog for free! Are you ready to join me on this live it? I don’t believe in diets anymore because that’s a temporary solution! Let’s make changes that will last a lifetime. START Tomorrow, October 1st! Let’s get fit together!
Follow me on Twitter, Facebook and Instagram @MonicaAkerele
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!
Follow me on my blog at http://www.monicaakerele.wordpress.com
And also follow me on Twitter, Facebook and Instagram @MonicaAkerele for more motivation and inspiration! 🙌