Happy Thursday! Today is day 2 of our 30 day challenge!!! Are you ready to get it in this month!? What is your plan for meeting your goals for this month?
First things first! You must set a goal. Start off small, for example .5-2 pounds per week. Set your goal then take steps to meet that goal. I recommend weighing in at least daily or weekly to see what your progress is real time so you can make adjustments if needed. Use MyFitnessPal to track your progress.
Tell me what your goal is for this month? Whatever goal you set, you must believe that you CAN do it. I am a witness that you CAN do it! Last month I set a goal to lose 8 pounds and guess what? I absolutely did. This was how I did it.
1) I prayed (Involve God in your journey)
2) I believed (Faith speaks what you believe & action follows)
3) I set my goal (8 pounds)
4) I got my eating and work out plan down on paper
5) I executed the plan
6) Shared my plan with my accountability partners & asked them to hold me accountable to my plan
7) I measured my progress utilizing the scale to weigh in and MyFitnesspal to track food and exercise
8) Made adjustments to the plan based on my progress real time.
So tell me what your goals are and what your plan is for this month so I can hold you accountable too!
Happy Monday Everyone! It’s Day 9 of our 30 day challenge & the answer to this question is an unequivocal yes!!! If the truth be told you can’t afford not to exercise. With the rise in healthcare costs the cheaper option is to make your investment up front in healthy foods, time spent exercising, gym memberships, personal trainers, exercise DVDs, FitBit devices (Surge, Charge etc…). I have to push through the temptation and the excuses not to exercise everyday! It is a fight for your life, literally. Exercise is anywhere between 20-30% of what aids in weight loss & your food intake/sleep is the other 70-80%. All 3 elements are key in you seeing lasting results.
Right now I am on vacation and I promise you the last thing that I want to do is exercise BUT if I want to keep from gaining weight while on vacation I’ve got to get it in at the gym or outside. Saturday and Sunday I did a walk/run on the beach and it was a great workout, sweat and all. I plan to get in some swimming today and more walk/running on the beach. I have to give props to my husband for challenging me to do that. I believe having a workout partner is essential to helping you stay motivated to exercise daily but they have to be in it to win it too!!! When you have days like this where you are questioning whether you should exercise let your answer be an uncompromising yes and get added motivation from someone who can hold you accountable with your exercising. This person could be someone who also wants to lose weight or get fit or someone who has already traveled down the path you are now on. That person is key to your success so take full advantage of the support that person can provide! Take the time to secure your accountability partner today! So now there are truly No Excuses! We have 21 days left on our challenge!!!
Happy Tuesday All! It is day 6 of our 30 day challenge! How are things going? Are you eating clean? Are you getting in exercise daily? Are you getting 7-9 hours of sleep daily? Are you eating ORGANIC? As promised I said I would dedicate a post specifically to answer the question of why we should begin eating organic. Believe me I know the struggle of eating clean & organic, it is definitely a more expensive way of life but I say you will either pay now or pay later. Invest in your health don’t sell yourself short in the quality of food that you feed yourself and your family. There have been many studies that show organic food is more nutritious than regular food. Here are some reasons to consider switching to organic food.
Research shows that organic vegetables and fruit are higher in vitamin C, antioxidants, and the minerals iron, magnesium calcium and chromium.
Organic food is also free of neurotoxins that comes from pesticides sprayed on fruit and vegetables. Neurotoxins damage brain and nerve cells.
Organic food supports the growth of children’s brains and bodies. Children’s growing brains and bodies are more vulnerable to toxins than adults. Choosing organic helps feed their bodies without the exposure to pesticides and GMOs (genetically-modified organisms).
Organic food is real food. 20% of all genetically-modified seeds (and therefore foods that grow from them) are engineered to produce their own pesticides. Research shows that these seeds may continue producing pesticides inside your body once you’ve eaten the food grown from them…Unbelievable…
Organic food tastes a lot better than non-organic fruit.
Organic food is not exposed to gas-ripening like some non-organic fruits and vegetables (like bananas).
Eating organic may reduce your risk of getting cancer! The US Environmental Protection Agency (EPA) considers 60% of herbicides, 90% of fungicides, and 30 percent of insecticides potentially cancer-causing. I truly believe that the increased rates of cancer are linked to the use of these carcinogenic pesticides.
Eating organic meat drecreases your exposure to antibiotics, synthetic hormones, and drugs that find their way into the animals and ultimately into you.
The official release of Monica Hawthorne-Akerele’s new single “Trust in You” produced by Christopher Bostic (CMGM) will be tomorrow, Tuesday, May 26th! Trust In You is available now for Pre-Order on Amazon for 99 cents! Please share this post with your Friends & Family! Thank you for your support! Go to www.monicaakerele.com for the download links and to stay connected with what I am doing in music, diet & fitness!
Happy Saturday Everyone! It’s Day 22 of our 30 day challenge and it’s Weigh in Day!!! How did it go? How many pounds have you lost so far this month? You can either respond to this post or you can send me a personal message. I have lost 5 pounds so far this month! 5 is the number of God’s GRACE and it’s been exactly that which has empowered me to accomplish that so far for this month! I am looking to lose 2 more pounds during the last week of the challenge so I can finish the month strong with 7 pounds lost total for the month of May! What is your goal for this last week of the challenge? What will you do differently this week to make it happen? I recommend adding in an additional workout. What has helped me to get out of the weight loss plateau I was experiencing in April was to add an additional workout in so I workout first thing in the morning then again at lunch or sometime in the evening. That is exactly the push I needed to get my metabolism revved up again for weight loss! I also added more strength training to my exercise routine. I literally strength train a different area of my body 6 out of 7 days of the week. So I might do legs on Monday, Arms on Tuesday, Back on Wednesday, Shoulders on Thursday, Abs on Friday and so on… I do at least 30-45 minutes of cardio 5-6 days a week. Tell me what your plan will be for the week! Let’s go hard this week and finish strong! You CAN do it!!! Let’s get it!!!
Great day Everyone!!! Thank you for all of the weight loss feedback that you have given me from the weigh in this week! Some of you have lost 1-5 pounds and some of you lost none but maintained your weight and some of you actually gained a pound or 2. Listen we have all been there. Some weeks are better than others. Sometimes on your journey to weight loss you encounter detours on the road that can unexpectedly get you off course or delays your progress. Can I get a witness? (LOL) Yes I know there are many that can attest to this! This week has been a crazy one for me & probably my most trying week to date. I have been running into the challenge of time or the lack thereof that is. Each day this week I have had a full & relentless schedule, thus the time I would have spent working out or planning has been sucked up by activities, people, places & things! I am not making excuses I am just telling it like it is. Life Happened to me so NOW I am making the decision to take my LIFE back!!!! What about you? So let me ask you this…
What can we do to successfully manage & prioritize our time in such a way that we stop putting ourselves last? I would love to hear from you please respond to this post or send me a personal message at email@example.com Well here are some suggestions that should help below.
1) Start each day with prayer – Ask God to help you prioritize your day so you can get it all done.
2) Write down or type in your plan for today – Use a day planner with hour slots or your Smartphone/Tablet/Google Calendar etc… & Set Reminders!
3) Execute the plan – Flex in case roadblocks come in your way & re-schedule it in a different time slot
4) Reflect at the end of the day to see what you can do to manage your time better the next day.
5) If your day does not go as expected Never Give-up! Try again the next day!
The most important take away from this is to make your time to exercise, plan meals, eat clean, sleep etc. a priority. You have set goals to meet & in order for you to meet them you have to work towards it. Take this time for yourself! Love yourself enough to implement these changes, because guess what Honey? YOU ARE WORTH IT! So…
Happy Saturday!!! I hope you are having a great weekend! I have an assignment for you for the weekend! Find a healthy recipe website that you think would be helpful for us to use during our challenge. Here is one to give you some ideas. http://paleogrubs.com/paleo-recipes Paleo is one of the diet plans that are the closest to what we are doing so anything Paleo will do! Be ready to share your recipe findings on Monday! Let’s go! Make the rest of your weekend great & healthy!!!! Press Like, Share & Follow me on my blog at http://www.monicaakerele.wordpress.com