Eating Clean, Keto, Exercise and Self-Care Motivational Blog by Monica Akerele

Monthly Motivational Eating Clean, Keto, Exercise and Self-Care Challenge!

Set Your Goals For This Month!!! #LetsGo 🔥🔥🔥 — December 3, 2019

Set Your Goals For This Month!!! #LetsGo 🔥🔥🔥

Happy Tuesday! We are already 3 days into this month’s Keto/IF & Exercise challenge! How are things going on your end? Well today I want to encourage you to take some time to set some goals for this month. Consider getting a journal and/or a piece of paper where you can write it out. I took the time out today to write out my goals for this month and my action plan that would help me to achieve my goals. I also included some words that inspire me. I have my goals/action plan/inspirational words/phrases propped up in my bathroom where I can be reminded several times daily to keep pushing towards my goals. My goals are pretty ambitious but you can set your own. The general consensus is that it’s healthy to lose 1-2 pounds per week. See more on that here: https://www.healthline.com/health/food-nutrition/weight-loss-in-a-month#1

Here are some goals/action plans to consider below:

  • Exercise Consistently. The Heart Association recommends working out for at least 5 days a week for 30 minutes or for a total of at least 150-300 minutes total for the week, including at least 2 days of strength training. (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults)
  • Eat Clean/Keto – Eliminate all processed/packaged foods from your diet. Buy your food fresh or frozen and cook it at home where at all possible. If you have to eat out choose healthier low carb options on the menu. Here is a link to 27 Keto friendly restaurants: https://www.everydayhealth.com/ketogenic-diet/best-restaurants-keto-diet-followers/
  • Reduce Stress and get at least 7-8 hours of sleep daily – Sleeping is a key that is usually missed in most weight loss conversations. If you don’t get enough sleep the stress hormone cortisol becomes elevated and can cause you to hold on to fat in your abdominal area. Read here for more information on how stress can sabatoge your weight loss efforts and ways you can combat stress: https://www.medicinenet.com/can_stress_make_you_fat/views.htm#
  • Consider integrating intermittent fasting – Intermittent fasting is an eating pattern that helps increase fat burning. When I personally combine intermittent fasting with a Keto diet my weight loss rate increases exponentially. I personally lose 1 pound a day. Your experience may be different. Anytime I reach a weight loss plateau, I decrease my eating window and this helps to get the pounds moving again. I generally adopt a 4-8 hour eating window daily with no snacking. Learn more about intermittent fasting here: https://www.healthline.com/nutrition/does-intermittent-fasting-work#weight-loss

We have 28 days left in 2019 so let’s finish it HEALTHY!!! Are you with me?

Let’s get it!!! 🔥🔥🔥

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Tomorrow Is My 40th #BIRTHDAY!!! — September 8, 2017

Tomorrow Is My 40th #BIRTHDAY!!!

TGIF! Thank God I’m Getting #Fit FRIDAY!!! & TOMORROW IS MY 40TH BIRTHDAY!🎂🎈 It’s also #Day8 of our #Keto #30DayChallenge! Check out the Youtube video link below for an important update! Our next weigh in will be on Monday, September 11th! Let me know how are you are doing! Have a blessed, #active, safe and #healthy weekend!!! Let’s go!!! #GetFit #LetsGetIt #Healthy #Roadto40 #Fitness #Motivation #Exercise #DontGiveUp #Goals #EatClean #Progress #Focus #WeightLoss #Ketogenic #Ketosis #Ketones #Vegan #Whole30 #StayFocused #LetsGo #BirthdayGirl #Team40

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

Also follow me on Twitter @MonicaAkerele

What Are Your #Goals For June 2017? — June 2, 2017

What Are Your #Goals For June 2017?

#TGIF!!! 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 or Fitbit to track your progress.

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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 if I CAN so CAN you!!! My goal for this month is to lose at least 2 pounds a week. 

Here are some tips for this month:

1) Pray & ask God for his help during this challenge. (Involve God in your journey).

2) Believe (Faith speaks what you believe & action follows).

3) Set your goal (i.e. 1-2 pounds per week).

4) Put your food and work out plan down on paper or type it up on your phone.

5) Execute the plan!

6) Share your plan with me and your accountability partner(s) & ask them to hold you accountable to your plan.

7) Measure your progress utilizing the scale to weigh in and MyFitnessPal or Fitbit to track your food intake and exercise.

8) Make adjustments to the plan based on your progress real time.

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So tell me what your goals are and what your plan is for this month so I can hold you accountable too!

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 on your journey.

If You Change Your Mind You Will Change Your Life! — March 21, 2017

If You Change Your Mind You Will Change Your Life!

Happy Tuesday Everyone! It’s day 21 of our 30 day challenge!!! Today is our 2nd weigh in day for this month’s challenge!!!! I lost 2.5 pounds. How many pounds/ounces did you lose? How are things going for you on the challenge? I hope its going well but if it’s not I want to encourage you to get back on track TODAY and don’t you dare give up! If you want to see change happen it has to start in your mind. Then you have to change your confession from no I can’t to YES I CAN! Then you put what you believe into action. Start off slow then pick up the pace as you continue to move forward. Progress happens over time and is not a one and done. So don’t get stressed out when you don’t see immediate results. Create an action plan for exercise and be consistent. Then plan your meals and snacks ahead of time and pack it the night before you go to work. Last but definitely not least invite God to begin this journey with you. Ask him for his grace to become more disciplined. This has been the key to my weight loss success! I’m praying for each and everyone of you!!! You CAN do this!!! So what will you do differently today to ensure your success on this challenge? I want to hear from you!!! Let’s get it!!!! 💪

Follow my blog and share it with your friends & family! www.monicaakerele.wordpress.com

Also follow me on Twitter @MonicaAkerele 

Weigh Day & Weekend Fitbit Challenges!!! — March 11, 2017

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

What’s On Your Plate??!! — January 6, 2017

What’s On Your Plate??!!

TGIF! Happy Friday! So how are things going this week? What are you doing TODAY to reach your optimal weight, fitness and/or health goals? What is on your plate today? Respond and post breakfast, lunch, snacks, & dinner pics today. Let’s hold eachother accountable for success! Much #love to everyone! Make today #healthy, active & GREAT!!! 💯

Let’s get it! 

For motivation follow me on my blog at 

http://www.monicaakerele.WordPress.com & on Twitter @MonicaAkerele 

What Is Your Vision For 2017?  — January 5, 2017

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

It’s THAT Time Again! #WeighIn #MealPlanning — December 17, 2016

It’s THAT Time Again! #WeighIn #MealPlanning

Happy Saturday Everyone! It’s day 17 of our December 30 day challenge! Can you believe that we are already more halfway through the month! This month is flying by! Before you know it 2017 will be here! 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 1 pound so far! I’ll take it! 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 next week? What is your exercise plan? Go ahead and write down your goals/plan for the next week and execute THAT plan! 

Use this weekend to prepare & shop for next week so you will have everything that you need to have an effective week. As I always say if you fail to plan then you 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!!! The next blog post will help you to begin preparing for 2017. Goal setting is important & planning a strategy to meet those goals is critical. I’ll give you some tips to help you with that process with a sprinkle of motivation on top! I’m praying and believing for your success this upcoming week & into the New Year!!! 
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

It’s Weigh In Day #2 For Our November 2016 #30DayChallenge  — November 15, 2016

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

Do You Have an #Exercise #Sleep & #Food Plan For This Week? Let’s Go! — November 14, 2016

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! 

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