Sunday, September 8, 2013

#ctransc Week 1 - A chronicle of #wellness

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 whole food drink mix for my 5th meal using coconut milk and chocolate Complete. 30 minutes of cardio: walking, jumping jacks, lunges, and squats.

Day 2: I made vanilla Complete french toast. I always eat it with real maple syrup and I sliced a banana over the top. 30 minutes of cardio: walking, jumping jacks, lunges, and squats.

This was Labor Day. I didn't indulge in anything too sweet. I made a 'healthier' almond joy while my family ate chocolate chip cookies. I also made a turkey burger on a bed of romaine with 'dressing' and avocado salsa. My dressing consisted of plain Chobani greek yogurt with 2 tbs of Organicville's olive oil & balsamic vinaigrette. The salsa: diced avocado, cucumber, and tomato. 

Day 3: My mid-afternoon snack was a  smoothie: 1 cup kale, 1/2 cup red grapes, 1/2 cup frozen peaches, and 8 oz of coconut milk. 1/2 scoop of vanilla Complete. 1 hour at the gym. My starting point: 16 minute mile. I ran for 1/4 of it at 4.8 speed and walked the rest at 3.8 at a 2.0 incline. Free weights, lunges, squats, and lots of stretching!

Day 4: First, I woke up without any pain! I drank a whole food based shake using coconut milk and the chocolate Complete. 1 hour at the gym. I decreased my time and walked/ran a 15 minute mile. I ran at 4.8. Walked at 3.8. Did the above exercises and added in jumping jacks and calf raises. My post recovery snack was a half cup of DIY trail mix. Ingredients: coconut chips, banana chips, almonds, blueberries, cranberries, and raisins. 

Update: Less sugar (virtually non-existent) cravings and this is a BIG deal! 

Day 5: Again, woke up with no pain. I attribute it to lots of stretching (warm up, stretching in between exercising, and cool-down). My mid-afternoon snack was a smoothie: 8oz coconut milk, 2 tbs of peanut butter, 1/2 cup of Complete, and 1 banana. I decreased my time by only 10 seconds today. Ran/walked a 14:50 mile. Ran at 5.2 today but walked at a 0 incline at 3.6. Post recovery snack: 1/2 cup of DIY trail mix (see image above). 

Day 6: 
No pain still! Wait, no there is a minor dull pain in my right knee but it's not that much of a concern hence the reason I had forgotten about it. My breakfast was a chocolate peanut butter shake like I had yesterday. I think this recipe will be my go-to for a few days. Tomorrow is the end of week 1 and it'll be my cheat day as my husband and I are taking our son into the city to celebrate him turning 5 on Tuesday. I plan to drink a breakfast smoothie and I'll be doing a lot of walking but no gym time. The pain I had this morning with my knee went away after I worked out. I decreased my time by a whole minute today!! I ran at 5.4 and walked at 3.8. My time: 13:50 mile! More weights, lunges, calf raises, jumping jacks, squats, and lots and lots of stretching. 

Day 7: Felt great upon awakening. No gym today because it's my official cheat day. I did a lot of walking though. I enjoyed a mid-day breakfast smoothie and made organic whole grain pancakes for breakfast. I ate cheese pizza and a big salad for lunch and had a slice of home-made cake for the celebration of my son's upcoming 5th birthday. 

The Clean Transformation Challenge is not about 'weight loss' but it is one of the many byproducts of eating more whole foods daily, especially fruits and vegetables.

I eat 5-6 small meals a day. I believe that this is better for digestion and metabolism. Plus it keeps the blood sugar level. I eat 80/20. I eat clean 80% of the time and the other 20, I may choose red light foods. See traffic light eating for more information. Try to make every meal 1/3 fruits and / or veggies. 

In the Clean Transformation Challenge, what do you expect to change?

You'll be eating clean (or cleaner). What does that mean? It means very little to no processed foods. No this doesn't mean everything from scratch. It means you'll want to avoid foods that contain at a minimum these ingredients:

+ high fructose corn syrup
+ hydrogenated oils
+ artificial sweeteners like sucralose, splenda, aspartame, equal, sweet n low, truvia
+ artificial dyes (anything with a color and a number)

You'll be drinking half your body's weight in ounces of water daily.

You'll be grazing (snacking on healthy nutrient dense foods) throughout the day. 

You'll be exercising 3-5x a week. Even walking counts but it should be deliberate and for at least 30 minutes daily. 

Various Results: You may see clearer complexion. You may be using the bathroom regularly (once to twice a day is healthy and normal). You may have boat loads of energy. You may lose inches. You may have a more positive outlook on life.

I encourage you to eat at least 5 different fruits and 5 different vegetables daily! Download my free eGuide for more tips on how to do so!

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Choose, eat, and live well! =)

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