Tuesday, October 15, 2013

#ctransc #Chronicle of wellness week 6 (last week!)

Week 6 - 10/6 - 10/12/2013

My Clean Transformation Challenge (#ctransc) began on 9/1/13. As a certified L.E.A.N. health coach, I believe that whole foods are a better source of nourishment than synthetic isolated multivitamins.  I also prefer plant based protein over whey / casein. 


This is my last week chronicling my personal progress in the first rendition of the #ctransc (Clean Transformation Challenge). I'll be starting up a new accountability group on 11/1. Message me if you'd like to learn more. 


My goals:

1) Maintain my healthy weight. (YES!)
2) Get stronger, leaner. (Yes!) -- the leg presses are on point!
3) Continue eating clean. (Yes!) --- making smarter choices daily! 
4) Decrease sugar cravings. (Yes!) --- when they do come on, I limit my portion. 
5) Lose 2 inches around my waist (Done!). I will enjoy running by the end of 6 weeks! (Done!)
6) Continue drinking half my body's weight in ounces of water daily. (My drink of choice!)

Day 1: My son and I decided to stay in town yesterday so my 'office' day was shifted a bit. Once I got home, I blended up some chocolate Complete with flax milk, hemp seeds and almonds. It was superb!! This evening I sauteed two types of squash with leftover rice.  

Day 2: Started my day off right! A brainy breakfast of steel cut oats with 2 tbs of hemp seeds and sweetened with pure maple syrup. I added 1 tbs of almonds and served honeydew on the side. Spent some time at the gym on the treadmill and on the stair climber. I pushed 220 on the leg press and 165 on the calf/toe raises' machine. I felt so strong today!! I'm in my last week in the challenge and I feel pretty darn great! Came home and ate a turkey, cheese, avocado, spinach, tomato, and turkey bacon sammich on whole wheat bread and a handful of pretzels. I gave my son two Joe Joe's cookies for mid-day snack and I so bad wanted some but I resisted the urge and grabbed two pieces of the raw fudge (provided me 12g of protein too!) from Friday evening. Whew!! I drank a flax milk, almond, banana, and chocolate Complete shake for dinner. 

Day 3: Put in some strength training at the gym this morning. Maintained the same weight as yesterday. I enjoyed a chocolate Complete, flax milk, and almond shake after my workout and before my chiro appointment. I was able to get my first appointment with a chiro who visits my city once a week for a very fair deal. I was to

ld that he has never met anyone with only one bad spot in their back and that my back is very strong. He also said that my ligaments are healthy and he attributes it to my healthier eating. I shared with him about my #ctransc and how I've met my goals over the last 5.5 weeks of eating cleaner. For dinner, I made roasted veggies (carrots, zucchini, potatoes, onions, white eggplant, asparagus, and tomatoes) with rosemary and olive oil. I served it with sammiches filled with chicken breast, turkey bacon, tomatoes, spinach, avocado, and cheese. 

Day 4: I decided to use this as a rest day for two reasons: 1) I want to relish in my chiro adjustment from yesterday and 2) it's cold. I'm not a fan of the cold and after mid-80s yesterday, it's mid-50s with the darn wind. It's hard for my body to acclimate to such differences in weather. I tend to tense up when it's cold. This morning I drank a hemp milk shake with vanilla Complete, milk thistle, two pears, and ground flax. Very thick and delicious! I need to buy flax and hemp milk in bulk at my next trip to the health food store. None of the stores in my city carry it... yet! For dinner tonight, we're having vegetarian burritos. The protein is the black beans and avocado. 

Day 5: Today was an exercise day at home. Tomorrow we're going on a road trip for a few days and I have some packing and last minute errands to take care of. Tonight I served another rendition of the one-pan veggies with chicken. I wanted to use up the vegetables before we left. In two days, the first #ctransc will be over and I will be maintaining my met goals above until the second group forms on 11/1. 

Day 6: Road trip day. Not much exercising was had. I did go to the health food store today to get more hemp and flax milk. I picked up dinner at Bushfire Grill (clean eating). I also conducted a wellness presentation for a group of 10 (5 kids and 5 adults) on the importance of antoxidants. This has been a fun topic for me because it's something we tend to overlook but yet carries so much importance in our health and is really easy to consume more of them. Antioxidants are found in fruits, vegetables, whole grains, and nuts! 

Day 7: Spent the day relaxing with friends. 

Know that 80/20 is a good formula for eating clean. Also know that some people refer to a 70/20/10 in their health regimen which stands for 70% eating clean, 20% fitness, and 10% mind over matter (emotional health). I think both are good but if you're finding that you're eating far too many red light foods your efforts in the gym, on the track, in your home may not show. If you want to step up your wellness, you need to have a mental commitment first. I can't make you want it. No one can. Only you! If you're plateauing in your fitness, maybe you need to eat cleaner or get your mind right: "Change your mind, change your life!" If you're eating clean, but not exercising, you may not be gaining any weight, but you won't be meeting long-term health goals. 


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Choose, eat, and live well! =)

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