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! I’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, I’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 let’s finish it WELL! MAKE it get GREAT, HEALTHY and ACTIVE!!!

Let’s go!!!

diabetes · diet · diets · fitness · goals · Gym · health · healthy · intermittent fasting · Lose Weight · Motivation · Motivational · organic · processed foods · Travel · Traveling · Twitter · weight loss

TGIF Check In – Intermittent Fasting News!

Happy Friday!!!! How are you? All is well here! I just wanted to have a #TGIF check in and see how things are going and to share an informative article on Intermittent Fasting that I ran across this week. I truly believe and know from experience that Intermittent fasting is an effective tool in weight loss and diabetes prevention/reversal. As I’ve shared before, I was well on my way to becoming diabetic but when I incorporated the intermittent fasting protocol of eating only between the hours of 10-6pm or 12-8pm as well as eating clean with no snacking, sugar, processed foods nor starchy carbs, it totally shifted my HbA1c numbers as well as my weight.

Let me show you how effective it is. Many of you know that I traveled to London/Paris this past June. Please believe I throughly enjoyed myself calorie wise and could not resist indulging in the pastries, crepes and chocolate… Need I say more? Well when I came back I had a great awakening when my feet hit the scale lol. I knew immediately that I had to get back on track. It’s been a week since I’ve returned and I’ve already lost the 5 pounds I gained in Europe. How? Intermittent fasting!!! Check out this article from Harvard Health on how this is even possible.

Let’s go!!!

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156?utm_campaign=shareaholic&utm_medium=twitter&utm_source=socialnetwork

For motivation on your weight loss journey follow me on my blog at http://www.monicaakerele.wordpress.com and on Twitter @Monicaakerele

diet · goals · health · healthy · Lose Weight · Motivation · processed foods · weight loss

#MondayMotivation!!!!

Happy Monday! Just checking in to see how everyone is doing? I ran across this article from Dr. Jockers today that I thought would be helpful for anyone that needs to kick the sugar habit. I know it’s hard but cutting back will definitely help expedite your weight loss goals and help with diabetes and heart disease prevention. #LetsGo #MondayMotivation

https://drjockers.com/7-ways-stop-sugar-cravings/

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

Accountability · Coaching · diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · keto · ketogenic · Lose Weight · meal planning · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · sleep · stress · Support · Uncategorized · weight loss · workout · workout partner

Our December #30DayChallenge Starts Today!!!

Welcome to our December 2017 #30DayChallenge! I’m excited that you are starting this month off right by taking this challenge with me! Can you believe that #Christmas AND the #New Year is right around the corner??? So let’s be absolutely intentional about meeting our #goals for this month!!! 🙌🏾

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! 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, I’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 30 day challenge.

http://www.monicaakerele.wordpress.com

We have 30 days left in 2017 so let’s make it get GREAT, HEALTHY and ACTIVE! Let’s go! 🏃🏽‍♂️🏃🏾‍♀️

For more inspiration follow me on Twitter @MonicaAkerele

diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · sleep · Support · Twitter · Uncategorized · weight loss · workout

Our November #30DayChallenge Starts Today!!!

Welcome to our November 2017 #30DayChallenge! I’m excited that you are starting this month off right by taking this challenge with me! Can you believe that Thanksgiving is literally around the corner??? So let’s hit the ground running and be absolutely zeroed in on meeting our goals for this month!!!🙌

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! 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, I’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 30 day challenge.

http://www.monicaakerele.wordpress.com

We have 2 months left in 2017 so let’s make it get GREAT, HEALTHY and ACTIVE! Let’s go! 💪🏃‍♀️🏃‍♂️✊

For more inspiration follow me on Twitter @MonicaAkerele

diet · diets · Exercise · fitness · goals · Gym · health · healthy · Inspiration · Inspirational · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · Support · Twitter · Uncategorized · weight loss · workout · workout partner

New #30DayChallenge Starts Tomorrow!!!

Happy Sunday! Hope you are enjoying your day of rest because our October #Keto #30DayChallenge starts tomorrow!!! Check out the 30 day challenge details on the link below!

http://www.monicaakerele.wordpress.com

Are you ready?

Let’s get it!!! 🙌🏃‍♂️🏃‍♀️

diet · diets · Exercise · fitness · goals · health · healthy · HIIT · Inspiration · Inspirational · keto · ketogenic · Lose Weight · Motivation · Motivational · non gmo · organic · processed foods · Self Care · Self Love · stress · weight loss · workout

1st September 2017 Weigh Day!

Happy Monday! It is day 11 of our 30 day challenge! We are already 1/3 through September!!! 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 1st weigh in!!! Weigh 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.

Remember consistency is the key! Let’s get it!!! 🏃‍♀️🏃‍♂️💯🙌💪

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