Monday, October 7, 2013

#CtransC Week 5 Chronicle of Wellness

WEEK 5 - 9/29 - 10/5

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 believe that whole foods are a better source of nourishment than synthetic isolated multivitamins.  I also prefer plant based protein over whey / casein. 

Two more weeks left of this first session. If you're new to Juice Plus, this is the week that you'll integrate the capsules (or chewables) for integrated whole food nutrition of 25. 


My goals:

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

Day 1: It is Sunday again and my official work 'office' day. I did start my morning with a chocolate, coconut, banana and peanut butter shake followed by tuna salad for lunch. My mid-day snack was grapes and blueberries and some leftover chicken with purple potatoes for lunch. I got my stretch in but I'm not exercising. As a reminder, the goal is to work out 3-5x a week. 

Day 2: 1-hour in the gym. It was a day of improvements! My leg press was 180 pounds and I did 3 sets of 10. I think I can get to 200 by week's end and I'll do shorter reps. One mile: 13 minutes but I ran for half of it (combined). My longest stretch of running was 2.5 minutes (up from 1.5 minutes). "Don't discount small beginnings." Enjoyed an almond milk and chocolate Complete before arriving at the gym. It has helped to curve hunger pangs when the morning is hectic. 

Day 3: Rest day due to having to run errands but that most of that went up in the air when the offices were closed due to the partial government shut-down. I went grocery shopping yesterday and my impulse buy was a Kashi roasted vegetable pizza. I ate half for lunch and shared the other half with my son at the park in the evening. Had a big fruit salad for my evening meal. Fresh juice of apples and carrots. Lemongrass tea in the evening. 
Day 4: Chocolate, banana, and coconut smoothie. 1 hour in the gym. Ran for 4.5 minutes straight and finished one mile in 13:10. Leg press: 200 up from 180 on Monday and 50 pound calf raises (up from 40 on Monday). I also did 60 pound leg extensions (up from 50). I've been going to the gym regularly for one month. I love my progress! I made stuffed peppers for dinner tonight but this time I substituted ground turkey for the lean ground beef. I added 5 veggies, too (radish, two kinds of squash, carrots, and onions). 

Day 5: I'm a creature of [good] habits  - I haven't been very hungry this week for breakfast as I've been hitting the gym for an hour most days after dropping my son off at Kindergarten. One shake that is easy to make in my Vitamix is the one I've had for the last few days. Drop a partially frozen banana in the container, pour in about 10 ounces of coconut milk, 2 tbs of peanut butter, and 1/2 cup of chocolate Complete and blend. It's done in about 8 seconds. Pour in a cup. Add a straw and out the door I go. It's not heavy on my stomach while working out and I'm not thinking about food because I have no hunger pangs. I did less time on the treadmill today because I wanted to spend more time on the leg exercises. I tried to push 220 on the leg press but it was too heavy. I'll keep working at it though! 

Day 6: One hour in the gym. I've decided to limit my time on the treadmill and use most of my time with strength training in the gym at the end of this week. While I'm on the treadmill, my intervals are still fair: 3 minutes running to 1-2 minutes walking. I run at a 5.5 and walk at a 3.8. I've been pushing 200 pounds on the leg press consistently this week. Calf raises are at 145 pounds (seated). This evening I shared a free presentation on LEAN and JP+ to a group of runners (gals who run between 5-130 miles a week!). The talk was on fueling with fruits and vegetables and powering up with protein. I made raw fudge and green smoothies. 


Day 7: My son and I headed into town (about 70 miles away) to learn more about a Health & Wellness Fair that I will be participating in as a vendor next year. I got a free muscle testing consultation while at the H&W Fair and have booked my first appointment with the chiropractor who specializes in muscle testing and not "rack 'em and crack 'em" for this coming Tuesday morning. Spent no time in the gym but lots of time walking. I went to the health food store and found the 'brainy' aisle and picked up raw shelled hemp as well as several containers of hemp and flax milk. 

I took my measurements prematurely last week because I was excited to see the numbers. I know my progress has been solid and I'm only 5 weeks into making fitness an important part of my day - every day (not just 3x a week). The clean eating was in the bag but I did reduce my consumption of carbs. The numbers were good. I still have some work to do but this is a lifestyle change - not a fad, diet, or a temporary fix. I'm thankful I have the means to embrace wellness from all sides. Next week is my last week chronicling my personal progress. I may share the feedback from my clients who participate when I begin my next accountability group on 11/1. Would you like to join? 

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Choose, eat, and live well! =)

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