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

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

Our July Mid-year Motivational Keto, Exercise and Self-Care Challenge starts TODAY!!! — July 1, 2020

Our July Mid-year Motivational Keto, Exercise and Self-Care Challenge starts TODAY!!!

HappyΒ #HumpDay and welcome to the start of our July Mid-year #Motivational Challenge of Eating Clean, Keto, IF, Exercise and Self-Care! Are you ready to continue practicing some Carb Distancing and some Sugar Distancing??

If yes let’s:

1) Get started, step on a scale and write down your starting weight!

2) Lay aside ALL #excuses and make your mind up to go and get after your goals!

3) Think, #pray and declare with your mouth that you are going to make #healthy changes that will align with your #goals and intention for this month.

4) Write out your Goals/Action Plan for this month, for example:

– Lose weight – 1-2 pounds weekly

– Exercise  3-5 days a week

– Eat Clean Non-GMO/Organic (no processed foods)

– Reduce or Eliminate Starchy carbs/sugar (20-40 total carbs daily)

– Get more sleep (7-9 hours daily)

– Reduce Stress by practicing mindfulness, yoga, breathing exercises, prayer and/or etc…

Add any other goals you may have…

5) Get healthy (if possible organic/non-gmo) fresh or frozen foods and throw away any processed food left in your home to eliminate temptation. (For example candy, chips, sugary/high carb snacks, cookies, etc.)

6) Exercise 3-5 days weekly be sure to practice #socialdistancing while doing it!!!

7) Execute your action #plan and stay #consistent!

I’m rooting for you this month! You CAN do it!!! Let’s make this month of July HEALTHY and ACTIVE together!!!

My full monthly Eat Clean/Keto/IF/Exercise/Self-Care challenge details are here ➑️ http://www.monicaakerele.com

I’ve added some Motivational Support Services as an additional resource to my blog posts to help support you on your health journey:

β€’ Weekly Zoom Support Group Calls/weekly weigh-in accountability: $20.00 per month.

β€’ 1on1 Motivational Coaching: $10.00 per weekly session of 30 minutes or $30.00 monthly(includes 4 individual coaching sessions a month and weekly group calls.)

*If these prices above are too expensive for you and you really want to take advantage of one of or both of these motivational support services please message me at contact@monicaakerele.com so I can see how I can accommodate your request.

β€’ Monthly Group Weight Loss and Health/Wellness Devotionals on YouVersion. (Free)

Please click on the Google form link below
to let me know which of these services (free and/or paid) that you are interested in participating in so I can follow-up with you to help get you started. I look forward to helping you take your Self-Care intentionality to the next level!

https://docs.google.com/forms/d/e/1FAIpQLSctROXX6etopWE32I6UQu_xMaNskFsQTjw5-v03ZBE3Aqlc-w/viewform?usp=sf_link

Let’s get it!!!

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

What Are You Thankful For? Scale and Non-Scale Victory Updates and More! — May 21, 2020

What Are You Thankful For? Scale and Non-Scale Victory Updates and More!

HAPPY THANKFUL THURSDAY Keto Family! What are you thankful for today??? I’m thankful that I’m not gaining ANY weight during this pandemic and I’m so glad that you all are on this Keto, Intermittent Fasting, Exercise and Self-Care journey with me. It’s time for our 2nd weigh in for this month’s challenge! Let me know what scale and/or non-scale victories or challenges you’ve experienced so far this month!

Continue to manage what is going on in the inside of your house and change the atmosphere so that its conducive for you to still achieve your goals. Create space for working out, carve out time for you to relax and get the necessary sleep, get rid of any snacks/sweets/carbs that will hijack your progress. You’ve got this Keto Fam!!! Lastly I want to share with you a quick 15 minute workout video that you can add to your exercise arsenal. It’s called Kukuwa African Dance Workout from #KukuwaFitness:

Let’s finish this month strong Keto Fam!!!Β  Make aΒ decision and declaration TODAY that you are not going to gain the #Quarantine5 #Quarantine10 #Quarantine15Β  #Quarantine20 nor the #Quarantine30! We are going to finish this Spring Season 2020 lighter and healthier than when we started it! AMEN??? πŸ™πŸΎ

Let’s get it!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes.

April 2020 At Home Workout Ideas and Scale/Non-Scale Victories Check-in!!! Let’s Go! πŸ”₯πŸ”₯πŸ”₯ — April 11, 2020

April 2020 At Home Workout Ideas and Scale/Non-Scale Victories Check-in!!! Let’s Go! πŸ”₯πŸ”₯πŸ”₯

Happy Saturday!!! How are you doing Keto Family???!!! It’s our first weigh day for this month! How did the first 10 days of this challenge of Eating Clean, Keto, Intermittent Fasting, Self-Care and Exercise go for you? Let me know what scale and/or non-scale victories you’ve experienced so far this month! For me I’ve lost 1 pound and I’m grateful for that because being home during this temporary pandemic has it’s challenges that can impede progress if you allow it. I’ve continued to step up my cardio/resistance training and I’m still losing inches as a result of that and my keto diet. What about you???

Here are some home circuit workouts that you can explore if you need some new workout ideas. If you haven’t had much progress on the scale or if you have gained weight during this season of social distancing try your best to eliminate snacking in between meals for the rest of the month, refrain from eating sweets and be consistent with eating a low carb diet. You’ve got this! I’m rooting for you and praying for you and your family during these unprecedented times!!! πŸ’―πŸ™πŸΎ

12 minute Beginner Circuit Workout by Get Exercise Confident

https://youtu.be/8nwOUidIwgc

19 minute Intermediate Circuit Workout by Reliv International

https://youtu.be/Y3-E4T-Pbe0

20 minute Advanced Bodyweight Strength Training by Relentless Muscle

https://youtu.be/6x87yG1njU0

30 minute Fat Burning African Gospel Workout (Afro-Praise HIIT) by Body Praise

https://youtu.be/_ckz4LvZ8aw

Let’s Get It!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes.

Workout Ideas From Home, Stress Management and Coronavirus Prevention Tips!!! — March 14, 2020

Workout Ideas From Home, Stress Management and Coronavirus Prevention Tips!!!

Hello Keto & Exercise Family. I just wanted to touch-base and make sure I shared some resources to help us all during this interesting time in history. Attached are some infographics from the World Health Organization (WHO: https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public ) with some quick prevention, protection and stress management tips as we navigate through this coronavirus pandemic. It’s important for us to know the facts and to not fear or panic during this time. Be sure to practice Self-Care during this time in order to reduce your stress load.

Several gyms have canceled their group exercise classes and closed their locations temporarily to help prevent the spread of the virus. Social Distancing is the method they are using to reduce the spread. As a result of these changes in our society we will need to come up with creative ways to get our exercise in daily. I personally plan to go walking outside in my neighborhood when possible and to use my Smart TV to connect to YouTube to do some workouts on there. Please share in the comments the online exercise links or exercise programs you do on Cable TV. Let’s work together to come up with a few options for us all to add to our exercise toolbox! Here are a few of my go to workouts on YouTube and on my phone!!! Let’s make next week Active, Healthy and Keto!

37 minute Fat Burning Cardio workout: 

https://youtu.be/fcN37TxBE_s

30 minute 2 mile Burn Body Fat workout with light weights:

https://youtu.be/l5uilZNoaAU

31 minute Low Impact High Intensity Workout:

https://youtu.be/Ba3qZjzPonI

29 minute Low Impact Workout for Beginners

https://youtu.be/H0c-4nZjIWQ

My favorite Android exercise app is the 7 minute workout. There should be an Apple App Store equivalent to this.

https://play.google.com/store/apps/details?id=com.popularapp.sevenmins

Also don’t forget to register for the #FREE online #SugarSummit taking place on 3/23-3/29 and find out how you can be free from #sugarcravings and why eliminating excess sugar from your diet is critical for your overall #HEALTH and for #weightloss!

Registration

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

It’s Scale & Non-Scale Victories Day!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯ — March 11, 2020

It’s Scale & Non-Scale Victories Day!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯

Happy Hump Day! It’s weigh day! Let me know what scale and/or non-scale victories you’ve experienced so far this month! For me I’ve lost the weight that I gained on the cruise I went on last month and lost 2 extra pounds on top of that! I’ve stepped up my resistance training and I’m definitely losing inches as a result of that and my keto diet. What about you???

Also don’t forget to register for the FREE online Get Off Your Sugar Summit taking place on 3/23-3/29 and find out how you can be free from sugar cravings and why eliminating excess sugar from your diet is critical for your overall HEALTH, Diabetes prevention or reversal and for weight loss!

Register Here!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

March 2020 Motivational #SelfCare Challenge Check In and Weigh In Time!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯ — March 10, 2020

March 2020 Motivational #SelfCare Challenge Check In and Weigh In Time!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯

Happy Tuesday All!!! It’s time for our first weigh in for this month! We will weigh in 3 times this month, on 3/11, 3/21 and 3/31. Weigh in tomorrow morning and let me know how the 1st 1/3 of this month has gone for you. What non-scale successes and challenges have you had so far? What do you think you will need to do differently in order to maximize your goal attainment for this month? Here are some ideas below that you might be able to implement:

– Consistent exercise (3-5 days weekly)

– Drink at least 64 ounces of water daily (try adding 1 tsp of lemon juice and/or Bragg’s apple cider vinegar w/the mother at least once or twice a day with 12 ounces of water)

– Cut out sugar and high carb food/snacks

– Get more sleep (7-9 hours)

– Reduce stress

– Believe & confess with your mouth that you CAN do it!!!

– Get an exercise partner who will hold you accountable!

– Try implementing intermittent fasting (daily 8 hour eating window of 12pm-8pm, 11am-7pm,10am-6pm or whatever works with your schedule).

– Stick to Keto!

Below is an article with some great Ketogenic tips that you can implement and integrate into your Keto regimen.

https://www.healthline.com/nutrition/ketogenic-diet-101

Let me know how it goes tomorrow on the scale!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Join Me On My March 2020 Motivational Keto, Exercise and Self-Care Challenge! Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯ — March 2, 2020

Join Me On My March 2020 Motivational Keto, Exercise and Self-Care Challenge! Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

Happy Monday!!! πŸ”₯πŸ”₯πŸ”₯ It’s not too late to join my March 2020 Motivational Challenge!!! Email me at monicaakerele@gmail.com or respond to this post if you want to join my Private and FREE Motivational Eat Clean, Keto, Exercise and Self-Care Facebook Group Page and I will send you the link. Also go to my blog and subscribe for free (if you haven’t done so already) to get my weekly blog posts at http://www.monicaakerele.com!

Make this week Active, Healthy and KETO!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Our March 2020 Motivational Keto, Exercise and Self-Care Challenge Starts Today!!! Lets Go!!!πŸ”₯πŸ”₯πŸ”₯ — March 1, 2020

Our March 2020 Motivational Keto, Exercise and Self-Care Challenge Starts Today!!! Lets Go!!!πŸ”₯πŸ”₯πŸ”₯

Happy Sunday and welcome to the start of our March 2020 Motivational Challenge of Eating Clean, Keto/IF, Exercise and Self-Care!

So are you ready? If yes let’s:

1) Get started, step on a scale and write down your starting weight!

2) Lay aside ALL excuses and make your mind up to go get after your goals! πŸ’―

3) Think, pray and declare with your mouth that you are going to make healthy changes that will align with your goals and intention for this month.

4) Write out your Goals/Action Plan for this month, for example:

– Lose weight – 1-2 pounds weekly

– Exercise  3-5 days a week

– Eat Clean Non-GMO/Organic (no processed foods)

– Reduce or Eliminate Starchy carbs/sugar (20-40 total carbs daily)

– Get more sleep (7-9 hours daily)

– Reduce Stress by practicing mindfulness, yoga, breathing exercises and/or etc…

Add any other goals you may have…

5) Go to the grocery store to get healthy (if possible organic/non-gmo) fresh or frozen foods and throw away any processed food left in your home to eliminate temptation. (For example candy, chips, sugary/high carb snacks, cookies, etc.)

6) Exercise 3-5 days weekly!

7) Execute your action plan and stay consistent!

I’m rooting for you this month! You CAN do it!!! Let’s make March 2020 #HEALTHY together!!! πŸ’―

My full monthly Eat Clean/Keto/IF/Exercise/Self-Care challenge details are here ➑️ http://www.monicaakerele.com

Let’s get it!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

#MondayMotivation!!! Let’s Finish Feb 2020 Strong, Active & Healthy!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯ — February 24, 2020

#MondayMotivation!!! Let’s Finish Feb 2020 Strong, Active & Healthy!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯

Listen to some motivation to get your week started off motivated to position yourself for success wholistically!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Mid-month Check In For February 2020!!! — February 16, 2020

Mid-month Check In For February 2020!!!

Happy Sunday All!!! It’s time for our mid-month check in! Weigh in when you get up in this morning and let me know how the 1st half of this month has gone for you!!! What successes and challenges have you had so far? What do you think you will need to do differently in order to maximize your goal attainment for this month? Here are some ideas below that maybe you can try!

– Consistent exercise (3-5 days weekly)

– Drink at least 64 ounces of water daily (with 1 tsp of lemon juice and/or apple cider vinegar w/the mother)

– Cut out sugar and high carb food/snacks

– Get more sleep (7-9 hours)

– Reduce stress

– Believe & confess with your mouth that you CAN do it!!!

– Get an exercise partner who will hold you accountable!

– Try implementing intermittent fasting (daily 8 hour eating window of 12-8pm, 10-6pm or whatever works with your schedule)

– Stick to Keto!

Below is an article with some great Ketogenic tips that you can implement and integrate into your Keto regimen.

https://www.healthline.com/nutrition/ketogenic-diet-101

Lastly I will be on a 1 week hiatus. I’ll be back to motivate you on 2/24/20!!! Until then keep pushing towards your goals!!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

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