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It’s #Goal Monday! What is Your Diet and Fitness Goal for TODAY?

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!!!

Let’s get it!!! 🙌🏾🙌🏻💪🏾💪🏻🙏🏾🙏🏻🏃🏾‍♂️🏃🏾‍♀️🏃🏻‍♂️🏃🏻‍♀️

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

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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!!!

diet · diets · Exercise · Fitbit · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · instagram · Lose Weight · meal planning · Motivation · Motivational · non gmo · organic · planning · processed foods · Self Care · Self Love · sleep · Support · Twitter · weight loss · workout · workout partner

Weigh Day & Weekend Fitbit Challenges!!!

Happy Weigh In Day!!! We are 1/3 through this month’s 30 day challenge! Today is our 1st weigh in day for this month! We will do a total of 3 weigh ins (once every 10 days) during this month’s challenge.  So weigh in & let me know how you are doing!!!

So what is your exercise & meal plan for the weekend? All my Fitbit warriors need to either start a weekend/workweek/daily Fitbit challenge or participate in an existing one. Feel free to invite me and I will join you! Most of you should have gotten a Fitbit challenge from me on your Smartphone! Respond to this post with your food and exercise plan. 

This weekend I want you to write down your goals/plan for next week. Get your organic/Non-GMO shopping in and execute the plan next week! Earthfare is having an awesome Buy One Get One Free Sale this weekend only & Aldi/Trader Joes always has a better price on organic and Non-GMO food. So do you want to see some results in the 2/3rds stretch of this challenge? I thought so!!! Well lets put in the work for the next 10 days! Let’s get it in this weekend! 🙌 I’m believing and praying for your progress! LET’S GO! 🏃


For more motivation follow me on my blog: http://www.monicaakerele.wordpress.com

Also follow me on Twitter and Instagram @MonicaAkerele

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What Is Your Vision For 2017? 

Happy Thursday! It is day 5 of our 30 day challenge and I don’t know about you but I am EXCITED about this month’s challenge! 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 goal is to lose at least 2  pounds a week. Which would mean I would lose 8 pounds a month and in 6 months time a net weight loss of 48 pounds. As you can see measuring your progress is important so we will have a 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 app 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  @MonicaAkerele

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Did You #Exercise Today? 

Happy Monday! It’s Day 2 of our 30 Day Challenge & now It’s time for the EXERCISE CHECK IN! Who got it in today and what exercises did you do? I went to Planet Fitness today with my sister Latonya Gaines-Montgomery! I was strapped with my Fitbit device and I was excited to get my 1st work out in for 2017! We started with a 10 minute warm-up on the treadmill, then we did about 30 minutes circuit training and then we finished up with 15 minutes on the ellliptical trainer! 55 minutes total!! 

If you haven’t exercised yet tell me what exercises you are going to do tonight! No matter how small get in at least 20-30 mins today. Something is better than nothing but tomorrow I want you to be intentional about getting it in! You are WORTH it!!!

Let’s Get It!

For motivation follow me on my blog at http://www.monicaakerele.wordpress.com

Also follow me on Twitter & Instagram @MonicaAkerele

diet · diets · Exercise · fitness · Goal Setting · goals · health · healthy · Inspiration · Inspirational · instagram · Lose Weight · Motivation · Motivational · processed foods · Self Care · Self Love · Twitter · Uncategorized · weight loss · workout · workout partner

It’s Time To Get Back On Track!!!

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Now that Thanksgiving is over we can get back to business! We have 2 days left in this month’s 30 Day Challenge! Let’s make it count! Get ready to weigh in & really get it in on our next challenge starting on December 1st! This is the month that can really make or break you with all of the holiday food, drinks and sweets if you let it! Take back control and do not allow the holiday season to wreck your progress and goals that you have set for 2016! Stay focused on eating clean & training mean! Let’s finish the year off STRONG, ACTIVE & HEALTHY!

Let’s Go!!! 🙌

Follow me on my blog at http://www.monicaakerele.wordpress.com for motivation on your diet & fitness journey.

For more motivation follow me on Twitter & Instagram @MonicaAkerele

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accountability · Coaching · diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · instagram · Lose Weight · Motivation · Motivational · planning · Self Love · Support · Twitter · weight loss · workout

It’s Weigh In Day #2 For Our November 2016 #30DayChallenge 

Happy Tuesday Everyone! It’s day 15 of our November 30 day challenge! Today is our 2nd weigh in for this month! We will do 2 more weigh ins during this month’s challenge.  So don’t forget to weigh in first thing this morning in order to tell me how did during the past 2 weeks! I am happy to announce that I’ve lost 4 pounds total in the first 2 weeks of this challenge!!! This means I’m on target with my goal to lose 2 pounds per week. What about you? Either respond to this post or send me a personal message. In addition to your progress I want to know what is your breakfast, lunch, snack and dinner plan for today? What is your exercise plan? Go ahead and write down your goals/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

Also follow me on Twitter and Instagram @MonicaAkerele