Wednesday, September 25, 2013

#ctransc Week 3 Chronicle of #wellness

WEEK 3 - 9/15 - 9/21

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 scrambled some eggs this morning with tumeric. These are one of the spices Dr. Bill Sears says to consume regularly as it helps with reducing inflammation in the body. Drank a coconut milk and Chocolate complete drink this afternoon. I am not using much imagination with my plant based shakes but that's where the goodness lies. A base like coconut milk is really all I need on those moments when it's a quick 'drink to sip.' I cooked chicken breasts and couscous for dinner and had lightly sauteed veggies on the side. 

Day 2: One hour at the gym. I included leg presses today. Worked up to 140 pounds. I felt strong! One mile: 13:50. I might not be making new times but I'm consistent! I drank a coconut milk and chocolate Complete drink before the gym. It helped me recover after missing a couple days at the gym. Of course, I stretched and added in some upper body weights. Made a yummy, fulfilling sammich at lunch today. If you're going to have a sammich, eat a sammich packed with goodness! (Yes I call it a sammich.) After dinner tonight, I made a 'banana surprise.' It was caramelized bananas in butter and coconut sugar with home-made whip cream that was sweetened with raw honey and real vanilla. My son and I devoured two large bananas. 

Day 3: Enjoyed a vanilla Complete with almond milk drink this morning after baking Blueberry Muffins from a box. No hydrogenated oils or HFCS. Sometimes I cook / bake from a box but I always find the healthiest option in the store I'm shopping.  One mile: 14:10. Had a crazy pain behind my right knee but it's probably due to leg presses from yesterday. Baked cod for dinner with basil and tomatoes, sauteed zucchini and jasmine rice. 

Day 4: Mid-day I blended a green smoothie with kale, spinach, banana, strawberries, pineapple, and apples with raw honey, water, and vanilla Complete. One mile: 13:00. Ran at 5.8 and walked at 3.8. I moved up to 140 on the leg press today (up from 120 on Monday).  Added some additional weights today. I'm feeling strong and my recovery is quick. Made another turkey, avocado and cheese sammich for lunch today. It is filling and very satisfying. I met with one of my local LEAN clients this evening and I'm so proud of her accomplishments in just 3 weeks! I'll share more about what we're doing in another post. 

Day 5: I enjoyed a chocolate, peanut butter and banana smoothie this morning with coconut milk. One mile: 13:10. I maintained the 140 leg press but worked up to the weighted calf raise to 30 pounds (up from 20 lbs). I love the way I feel. My weight is the same and I'm not measuring my inches until this first 6 weeks is over. I'm sleeping well and it truly is rewarding eating cleaner. The sugar cravings were heightened before my cycle came on but I made good choices. This evening I'm presenting at the local diabetes chapter. We'll be talking about Prime Timers and Whole Food Nutrition. How to to eat more fruits and vegetables on fixed incomes. We'll be making our own trail mix and blending green smoothies. I grilled chicken and served it with zucchini and broccolini and leftover jasmine rice.

Day 6: Five days in a row of working out at the gym. This morning's walk/run on the treadmill was nothing exceptional. I felt like walking more so I did. I walked at a 4.0 and completed one mile in 14:10. I added in additional weights for a full body workout: abs, arms, back, and legs. I drank a coconut milk, chocolate, and banana smoothie before my workout. I received a free massage today and was happy to get one after the last 3 weeks of increasing my workout regimen but even more so because I was in no pain. That's a first! I'm usually in pain when needing a massage. I attribute my recovery to my cleaner eating and plant based products. 

Day 7: Today was a cheat day for me. I don't take a cheat day every week but I do indulge every now and again. My portions are always a lot smaller than they used to be and I limit my red light foods throughout the week. I took my son to Old West Days and we had french fries and a deconstructed cheeseburger with all the toppings (I asked for no bread). We drank water and then had some vanilla ice cream. On the way home, we ate the oranges we packed with us. We walked about 5 miles. I definitely got in my exercise which was much needed after what I had consumed! 

Tomorrow I begin week 4 and I'm half way through my Clean Transformation Challenge. I encourage individuals to embrace the ideal, baby steps. A small positive change in your life can create momentum after awhile. "Change your mind, change your life." I'm finding that is the case with me even if my clients think I'm years ahead. 

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Choose, eat, and live well! =)

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