diabetes · diet · diets · Exercise · fitness · goals · health · healthy · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · Self Care · stress · weight loss · workout

Our January 2019 #Keto Diet and Fitness #30DayChallenge Starts Today!!! Let’s Get It!!!

Welcome to our January 2019 #Keto and #IF #30DayChallenge! I know you are ready to get this year started off Healthy and STRONG ๐Ÿ’ช๐Ÿพ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿƒ๐Ÿพโ€โ™€๏ธ!!! We will eat a Ketogenic diet that includes eating clean with no processed foods & no added sugar or starches. The macros for the Keto diet include 75% fat, 20% protein & 5% carbs.

You can utilize the MyFitnessPal app to keep track of your daily macro intake. This means eating moderate amounts of lean protein, generous amounts of healthy fats including nuts and seeds, coconut oil, olive oil, avocados, grass fed butter and more. We will also eat vegetables & low glycemic fruit such as blueberries, raspberries and strawberries!

If you want to take your fat burning regimen to the next level eat your meals during an 8 hour window(12-8, 1-9 or 2-10). The benefits of intermittent fasting is life changing and I am a witness as I’ve lost weight, my cholesterol numbers are normal and I no longer have pre-diabetes!!! Our other goals for this challenge is to exercise (3-5 days weekly), eliminate/reduce stress in your life and commit to getting at least 7-8 hours of sleep daily! In addition I recommend you switching to eating organic and/or Non-GMO food. Below are labels that show you how you can identify foods that are organic and/or Non-GMO.

As always consult your doctor before beginning this or any other diet or fitness regimen.

For motivation on your diet and fitness journey follow my blog at:

www.monicaakerele.com

Letโ€™s get it!!!

diabetes · diet · diets · Exercise · fitness · Goal Setting · goals · health · healthy · intermittent fasting · keto · ketogenic · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · weight loss · workout

Your December 2018 #Keto #30DayChallenge Starts TODAY!!!


Welcome to our December 2018 #30DayChallenge! Iโ€™m excited that you are taking this #Keto and #IF challenge with me! I know this is the time of year that is the hardest to stay on track for a number of reasons from holiday parties to family gatherings and the holiday blues that some of us may experience. For these reasons and more we have to be intentional about sticking to our plan for this month by remembering our WHY!

We will continue to eat a #Ketogenic diet that includes eating clean with no processed foods & no added sugar or starches. This also means eating moderate amounts of lean protein, generous amounts of healthy fats including nuts and seeds, coconut oil, olive oil, avocados, grass fed butter and more. We will also eat vegetables & low glycemic fruit such as blueberries, raspberries and strawberries! In addition if you want to take your regimen to the next level eat your meals during an 8 hour window(12-8, 1-9 or 2-10). The benefits of intermittent fasting is life changing and I am a witness! This month I lost 13 pounds, my cholesterol numbers are normal and I no longer have pre-diabetes! Our other goals for this challenge is to exercise (3-5 days weekly), eliminate/reduce stress in your life and commit to getting at least 7-8 hours of sleep daily! In addition I recommend you switching to eating organic and/or Non-GMO food. Below are labels that show you how you can identify foods that are organic and/or Non-GMO.

If you are on the fence about starting this challenge do what you can. Start small by committing to exercising at least 30 minutes or more per day for at least 3 days per week and by eliminating all processed foods & added sugars.

Let me know if you are with me by responding to this post or by sending me a personal message by saying, Iโ€™M IN! Click on my blog website link below for the full Keto 30 Day Challenge details and to follow my blog. As always consult your doctor before beginning this or any other diet or fitness regimen.

www.monicaakerele.com

We have 30 days left in 2018 so letโ€™s finish it WELL! MAKE it get GREAT, HEALTHY and ACTIVE!!!

Let’s go!!!

Accountability · diet · diets · Exercise · fitness · goals · health · healthy · keto · ketogenic · Motivation · Motivational · non gmo · organic · Self Care · sleep · stress · Support · Twitter · weight loss · workout

Our November 2018 Keto #30DayChallenge Starts TODAY!!!

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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 donโ€™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! Itโ€™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???

Letโ€™s get it!!! ๐Ÿƒ๐Ÿพโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿพโ€โ™‚๏ธ๐Ÿƒ๐Ÿผโ€โ™‚๏ธ

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

diet · diets · Exercise · fitness · goals · Gym · health · healthy · Inspiration · Inspirational · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · sleep · stress · Twitter · weight loss · workout

#HappyMonday! Our July 2018 #Keto #30DayChallenge Starts Today!!!

#HappyMonday All,

Welcome to July 2018! Can you believe we are literally in the midpoint of 2018 already? I hope you made some great progress during the month of June. If not we have a new opportunity to make some healthier choices and to get back on track!!! Dust off your new year resolutions and let’s take the time to recalibrate and modify your goals for the rest of the year. You are worth it my friends!!! We will continue our focus on eating clean, #organic and/or #NonGMO, #Ketogenic, as well getting at least 3-5 days of exercise a week, 7-8 hours of sleep and reducing your stress load.

Details for the 30 day challenge are on the link below!!! Click on the Follow button for updates.

Let’s get it!!! ๐Ÿ’ฏ

https://monicaakerele.wordpress.com/

diet · diets · Exercise · fitness · goals · Gym · health · healthy · keto · ketogenic · Motivation · Motivational · non gmo · organic · Self Care · Self Love · sleep · stress · weight loss · workout

TGIF!!! Mid-month Check In!!!

Happy Friday & TGIF! Today is day 15 of our Keto 30 Day Challenge and it’s our 1st weigh in for this month! 15 days down and 15 more to go! Let me know how the 1st 2 weeks have 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 potential? Here are some ideas that you can try!

  1. Consistent exercise
  2. Drink water (try with lemon), unsweetened tea or coffee only (no soda)
  3. Cut out sugar and high carb snacks
  4. Get more sleep
  5. Reduce stress
  6. Reduce your portion sizes
  7. Believe & confess with your mouth that you CAN do it!!!
  8. Get a partner who will hold you accountable!
  9. Stick to Keto!

Lets get it!!!

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

diet · diets · Exercise · fitness · goals · health · healthy · intermittent fasting · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · Self Care · Self Love · sleep · stress · weight loss · workout

May 2018 #30DayChallenge Starts Tomorrow!!!

Welcome to our May #30DayChallenge!!! I can’t believe we are already in a NEW month!!! Weigh in TODAY and let me know how you did during the month of April. This month’s challenge will start tomorrow on May 2nd. I hope you will join me in eating clean, getting consistent exercise, getting adequate sleep and in reducing stress! Go to and follow my #blog link below for the details! It’s FREE! #LetsGo!!! ๐Ÿƒ๐Ÿพโ€โ™€๏ธ๐Ÿƒ๐Ÿพโ€โ™‚๏ธ

For motivation on your diet and fitness journey follow me on my blog at www.monicaakerele.wordpress.com

diet · diets · Exercise · Fitbit · fitbit.com · fitness · Gym · health · healthy · HIIT · intermittent fasting · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · Twitter · weight loss · workout · workout partner

How Badly Do You Really Want It?

Happy Tuesday!!! Today is day 19 of our #30daychallenge!!! This means we are in the home stretch with 11 more days to go in this March 30 day challenge and in the 1st quarter of 2018! How are things going? Are you on track to meet the goals that you set for yourself at the beginning of this year/month? How is exercising going? Have you been consistently getting a workout in at least 3-5 days a week? Are you having a hard time getting started on remaining consistent? Try setting a non-negotiable target of at least 8,000-10,000 steps a day or at least 30 minutes of #exercise per day. This plus implementing a Ketogenic diet (or whatever your dietary preference is i.e, Vegan, Whole30, Paleo) consisting of eating clean, organic or Non-GMO low carb vegetables/fruit, protein & healthy fats (no sugar) is essential. This plus integrating an intermittent fasting eating window of 12-8pm has helped me meet and sometimes exceed my weekly weight loss goal of at least 2 pounds per week.

My question to you today is how BAD do YOU really 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 hrs daily) to see if it will help you to get over your weight loss plateau? Do your research (Start here – https://www.healthline.com/nutrition/intermittent-fasting-guide ) 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! Arenโ€™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 weightsโ€ฆetc.

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 itโ€™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 11 days of this challenge great, healthy & active!!!

Letโ€™s get it!!!

Follow me on my blog at http://www.monicaakerele.wordpress.com!

Also follow me on Twitter @MonicaAkerele for more motivation & inspiration on your journey!!!