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Welcome To Our July #Keto #30DayChallenge!!!

Happy Sunday!!! I’m excited that you are starting this month off right by taking this #Keto challenge with me! When you make the decision to join this challenge you are making the decision to eat clean (no processed food & no added sugar or starches), 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 highly recommend you switching to eating organic and/or Non-GMO food.

If you are still 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.

I literally lost 13 pounds in the month of June by adopting this way of eating along with intermittent fasting and exercise. 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 30 Day Challenge details, including the acceptable food list!

www.monicaakerele.wordpress.com

Let’s get it in my friends! Let’s make July GREAT, HEALTHY and ACTIVE! Let’s go! 💪

Follow me on Twitter @MonicaAkerele

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Do You Eat To Live? Or Do You Live To Eat? 

Happy Tuesday! How is everyone doing? All is well here as we head into our next weekly weigh in! So what are your goals for this month? Which of the 3 food plans and exercise plan did you decide to adopt this month? Thankfully I’m still on target with my weekly weigh in goal of 2 pounds lost per week by being on the intermittent fasting eating pattern so I’m grateful to God for consistent progress!!! 

Today I was thinking about the obesity epidemic in our country and really the world now that we have become a global society tied together from sea to shining sea by capitalism, global communication and the internet. Although most countries’ obesity rates are not as high as ours some of the same reasons for it are the same. The primary reason is we tend to live to eat instead of eating to live. This may take on different forms but it mostly boils down to this. Many people who live in poverty experience malnutrition and are wondering where they are going to get their next meal. However most Americans & those from other countries with some exceptions have a plethora of food options, so much so that we tend to overeat. 

There are manifold reasons as to why we eat the way we eat. Some stem from how we were raised, nurture vs. nature, cultural ties, community, religious traditions, to having emotional and or psychological ties to food. Have you ever heard of comfort foods? I dare you to google it lol… It is called this because we ascribe an emotional feeling to the food we eat. Of course there are chemical reactions taking place that impact certain areas of our brain that causes endorphins to be released of which are the feel good hormones. Everytime we eat those foods like ice cream, pasta, potatoes, sugary treats, breads etc., we get that comfort feeling. The sad thing is comfort foods have become our go to foods for when we are mad, happy & sad! These are the very foods that we need to limit or completely eliminate from our diets!

So what do we do about it??? Instead of trying to feel good when we eat let’s have a paradigm shift & begin to feel good in advance about what we are eating! I think a part of what is needed to beat the obesity epidemic is to rewire/retrain our relationship with food to truly be something we eat as a means to live, as fuel per se for the journey and not something to look forward to or to overindulge in. This change must first take place in the mind & the rest my friends will follow… More to come on this… Until the next time stay hungry for change my friends. Do what is necessary to see the change you want to see in your life! ❤

Let’s get it!!! 🙌

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

Coaching · diet · diets · Exercise · fitness · Goal Setting · goals · Gym · health · healthy · Inspiration · Inspirational · Lose Weight · meal planning · Motivation · Motivational · Paleo · planning · processed foods · Self Care · Self Love · sleep · Twitter · weight loss · workout

Your December 2016 #30DayChallenge Starts Here!!!

Happy Thursday & welcome to our December 30 day challenge! Can you believe that we are already in the last month of this year!!?? Wow 2017 will be here before we know it! So I think the time is absolutely right to get a head start on your new year 2017 weight loss goals! This month there will be 3 challenge options:

1) 30 days of no added sugar outside of fruit. No pasta, no rice, no bread and no potatoes. So you eat lean meat, vegetables, fruit, Greek yogurt with no added sugar (Dannon Triple Zero), beans, nuts, hummus, eggs, green tea, herbal teas, black coffee, almond milk, protein powder for smoothies. Limit dairy where at all possible.

2)Paleo Diet – Pretty close to #1 but no beans and some nuts are eliminated. Check it out at http://ultimatepaleoguide.com/paleo-diet-food-list/

3)If you want to go hard like me  incorporate some intermittent fasting. Check it out here at http://www.leangains.com This is not a diet it is an eating pattern where you eat clean from 12pm-8pm and fast intermittently from 8pm-11:59am. Eating this way allows for you to burn more fat and get leaner in the process, it also helps reduce inflammation, helps reduce insulin resistance & aids in eliminating toxins from the body. I am a witness that this works. I lost 8 pounds in November from following this eating pattern. 

Whatever you decide to do this month is totally up to you! The ultimate goal of this challenge is this:

Eat Clean! No processed foods!
Get Sleep! 7-9 hours of sleep!
Exercise! 5 days a week for at least 30-60 mins each session! Try to include both cardio and strength training in each session alternating the muscle group worked daily.

So let’s get it in my friends and make this month of December Healthy, Active and Stress Free!!! 💯

I am praying for & believing with you for your success this month! Nothing is impossible for you if you believe and put your faith into action through the execution of your diet and exercise plan!

Let’s get it !!! 💪

Follow me on my 30 day challenge blog at http://www.monicaakerele.wordpress.com

For more motivation follow me on Twitter and Instagram @MonicaAkerele

Coaching · diet · diets · Exercise · fitness · Gym · health · healthy · Inspiration · Inspirational · Lose Weight · meal planning · Motivation · Motivational · planning · processed foods · Self Care · Self Love · sleep · Support · Twitter · weight loss · workout · workout partner

Do You Have an #Exercise #Sleep & #Food Plan For This Week? Let’s Go!

Happy Sunday Everyone! I hope you had a great weekend!!! Mine has been AWESOME with the exception of seeing the Carolina Panthers lose by 3 points today but regardless we won’t stop, we won’t quit, we are going to #KeepPounding!!!! BUT… (Clears Throat) We are not here to talk about FOOTBALL! So… It is day 13 of our 30 day challenge! Can you believe that we are almost half way through the month already??? How are things going so far? Are you staying committed to the plan? I sure hope so! So since it’s the weekend I thought it would be appropriate to speak to the importance of staying completely stocked with healthy foods. So here are some tips going into this work week.

1) Go shopping weekly:
Because you are eating clean you will want to shop once a week and get enough for at least 7 days. Especially because you want to make sure you have everything you need to have a successful week. Also you don’t want to go beyond a 7 day supply so you can ensure that your food is fresh and does not go bad.

2) How you shop in the grocery store is key:
When you’re shopping you want to make sure that you only go around the perimeter of the store in other words stay on the outside lanes moving from the deli section to the fruit & vegetable section, the meat section the dairy section and on to the freezer section for frozen fruit and vegetables. With the exception of going to the aisle for beans, nuts, olive oil, peanut/almond butter & whatever else is on your approved 30 day challenge food list.

3) Why is this shopping process so important? 
The reason this is key is so you will always have an ample food supply of healthy food on deck to reduce the temptation to get unhealthy food on impulse. If you get tempted you can go in your fully stocked food pantry and grab something that can satisfy that craving guilt free.

4) One final but important note:
As important as it is to ensure that you have and keep a healthy food supply on a weekly basis it is also equally important to make sure that you purge your house of unhealthy food. If it is in your house that is going to be a source of temptation. Believe me I am a witness to this, I have fallen off the wagon many times because I yielded to the temptation that was in MY own house!!! So PLEASE completely purge your house of any temptations that could possibly get you off track! Let’s have a successfully active and healthy week! As the photo for this blog post says… Get Sleep, Eat Clean, Drink Water, Exercise & REPEAT! You CAN do it!

Let’s get it!

Press Like, Share and Follow me on my blog at http://www.monicaakerele.wordpress.com

Also follow me on Twitter @MonicaAkerele for more motivation! 

accountability · Coaching · diet · diets · Exercise · fitness · goals · Gym · health · healthy · Inspiration · Inspirational · Motivation · Motivational · processed foods · Support · Twitter · weight loss · workout

Guess What? It’s #NationalGreasyFoodDay! 

Happy Tuesday! Guess what today is??? Its #NationalGreasyFoodDay. Did you all even know that this day exists? This is literally the first year I’ve ever heard of it. I remember back in the day when EVERY day was a greasy food day for me! Can I get a witness!? LOL! But those days are OVER NOW for me when I decided to make #healthy changes in my diet and started #eatingclean. What about you? Have you made that change too or have you fallen off the wagon? Well my friend today is a NEW day. You can begin again TODAY! What’s on your plate? Here is my plate for lunch! 

This is straight #Vegan! Post your healthy plate pics. Let’s get it! 

#EatClean #TrainMean #GetFit #Exercise #30DayChallenge
Follow me on my diet & exercise blog at http://www.monicaakerele.WordPress.com

& on Twitter @MonicaAkerele

accountability · diet · diets · fitness · goals · health · healthy · Inspiration · Inspirational · Lose Weight · Motivation · Motivational · processed foods · Support · weight loss

What’s On Your Plate Today?

Happy Monday Everyone! I’m back! I had to take an unexpected hiatus but I’m back on my diet and fitness blog now. So how are things going? What are you doing this month to reach your optimal weight, fitness or health goals? What is on your plate today? Respond and post pics today. Much love to everyone. I missed you all.

Let’s get it! 

http://www.Monicaakerele.WordPress.com

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What Is Your Plan For this week? Need ideas? Read my plan!!!

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Happy Monday & welcome to a NEW week! I hope you were able to use the weekend to your advantage in order to get prepared for this week. As promised here are my food prep pics for breakfast and lunch this week. Breakfast will be green smoothies with spinach, mixed berries, protein powder, chia seeds and almond milk. Lunch is salad with pulled rotisserie chicken breast meat from Viva Chicken (www.vivachicken.com)and balsalmic vinigrette. My Dinner plan is to eat a lean meat and 2 vegetables. My snacks will alternate between fruit, Triple Zero Yogurt, pickle spears wrapped up with a slice of organic turkey, apples dipped in peanut butter, carrots or almonds. My exercise plan is to workout 5 days this week for at least an hour with 30 mins cardio and 30 mins strength training alternating circuit training every other day.

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What is your food and exercise plan for the week? Post pics or just tell me what your food & exercise prep/plan is. I look forward to hearing from you. Remember this. Planning is key & preparation is essential! In order for you to meet your goals you have to put a plan in place. As the picture on this post depicts “A goal without a plan is just a dream” – Dave Ramsey. So get your action plan, work the plan and it won’t be long before you begin to see the results! Let’s get it!!!

Press Like, Share, & Follow me on my 30 Day challenge blog at http://www.monicaakerele.wordpress.com

Also follow me on Twitter & Instagram @MonicaAkerele for more motivation!