Monday, September 16, 2013

#ctransc Week 2 Chronicle of #wellness

WEEK 2 - 9/8 - 9/14

I'm leading a Clean Transformation Challenge (#ctransc) that began on 9/1/13. Each session runs for 6 weeks. I'll be chronicling my experience while on the #ctransc. As a certified L.E.A.N. health coach, I recommend whole foods over synthetic supplementation.   

My goals:
1) Maintain my healthy weight.
2) Get stronger, leaner.
3) Continue eating clean.
4) Decrease sugar cravings.
5) Lose 2 inches around my waist. I will enjoy running by the end of 6 weeks!
6) Continue drinking half my body's weight in ounces of water daily.

Day 1: I enjoyed a coconut milk and chocolate Complete smoothie for my 5th meal. Rest day of exercising. The goal is to exercise 3-5x a week. I exercised 5 days in a row during week 1. 


Day 2: I enjoyed a breakfast smoothie using the chocolate Complete with coconut milk. Gym: 1 hour which included lots of stretching. Treadmill improvement: 13:15 mile. Ran at 5.5 and walked at 3.8. My interval - 1:2. For every one minute of running, I walked two. Never discount small beginnings. My lunch was a huge salad. To maximize recovery time with the intense workout this morning, I drank another whole food based smoothie before heading to bed.  This time it was just almond milk and the chocolate Complete.


Day 3: I drank a Complete shake post workout today. I'm really starting to look forward to my daily plant based shakes. I only had 30 minutes allotted for the gym this morning so I stretched for half of it and completed one mile in 13:05. My interval: 1:1 but the last 5 minutes it was 1:2. Walked at 3.8 and ran at 5.5. Today is my son's birthday and I made chocolate muffins for him. I did eat a few minis (made 2 dozen regular sized for his classroom; I made sure there were no nuts or cross contamination). Due to the plant based ingredients in the Complete, I trust between it and stretching between each muscle group worked, I am recovering as I should. 


Day 4: Woke up with sore lower legs. I know I pushed myself on the treadmill yesterday. I enjoyed an almond milk and chocolate Complete drink before my workout this morning. One mile: 13:30. I pushed through a leg cramp so my time wasn't better than yesterday but wasn't far worse. I tried a new item today that the local runners rave about. The chews were yuck! The waffle was yummy! This is the day that I chatted with the athletics director about offering nutrition counseling services to their clientele. I'm excited about the opportunities ahead! 

Day 5: After adequate stretching I managed to work out some of the leg cramps I had yesterday. I started my cycle today so I wasn't expecting to set new times today. One mile: 14 minutes. My interval: 1:2 (sometimes I ran at 5.6 but then walked at 3.5). Worked on some new weights since the gym was nearly empty. It was nice to not have to wait for equipment. I enjoyed a chocolate Complete drink when I returned home for muscle recovery. Made turkey, cheese, avocado, and turkey bacon roll-ups for lunch and a bowl of fresh fruit. Participated in a Quarter Auction in my town in which I did not eat the pizza or taco salads or other foods they offer. Their salad bar was broken so I am glad I packed healthy snacks for my son and I to enjoy together. 


Day 6: I did not make it to the gym. I'll make up for the lack of treadmill action this weekend when I'm taking my son to a few places where walking is a part of the action. I drank a chocolate and coconut milk shake for my mid-day snack. I enjoy drinking the shakes for helping me choose a healthier option when sometimes I rather not. Baked my 'feel good' granola chocolate chip cookies. They're made without refined sugar. You can truly feel good about eating this treat as they're made with raw honey, cinnamon, and coconut oil. Day 7: Lots of walking today. Brought along a coconut milk and chocolate Complete drink for the adventures we had planned. It sustained me for about 3 hours. We also packed and snacked on cinnamon-honey apples and pluots along with fruit leather and the home-made 'feel good' cookies. 



I've maintained my goals. The sugar cravings increased at the end of week 2 due to my cycle but I made healthier choices by controlling the ingredients that I would consume through my 'feel good' cookies. 

Wellness is not an easy topic to talk about let alone embracing it but I encourage you to reach out to someone who'll lift you up and out of your situation if you're ready for change. The first step: Making an emotional connection to your health situation. No one can make you want it. You must want it for yourself. 

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Choose, eat, and live well! =)

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