It’s Day 2 of Chris’s 30 Day Reboot and so far, so good. Normally what I like to do with clients is make very, slow gradual changes over an extended period of time. This is so all of these changes become a way of life, rather than an experience with a finite number. Otherwise, it feels too much like a diet and people immediately go back to their old ways. However, Chris and I have worked together before and he’s already a pretty fit and healthy guy, these 30 days are really just us fine-tuning his nutrition and reeling it back in BEFORE it gets too out of hand. I wish more people would realize that if you do start to spiral with your nutrition, all is NOT loss. Just do better than the day you did before, and the day before, and the day before that. Perfection is not the goal, just progress. Keep that up and before you know it, you’re back on the wagon. Chris has already started the process of food prep, so that is a major step in the right direction. It’s hard to make good food choices when the options are limited and so is time. Meal planning/prepping is essential for helping make healthy food choices. What are your go-to healthy meals?
We are also adding back in smoothies (lots of greens, protein, some fruit, and a little bit of fat) as part of the reboot, to take in post workout to help his body have the tools to repair and rebuild. Speaking of green smoothies, one of the things I find helpful for people to do is incorporate a mixture of both raw and cooked green vegetables in their smoothies. As crazy as it sounds, cooking them actually makes them blend “smoother” and changes the nutrient profile. This way the body can absorb certain nutrients (like iron and calcium in spinach) better in the cooked form, however eating spinach raw means more nutrients like vitamin C and folate are available to the body. It’s good to have combo of both in the diet.
Let’s take a look and see how Day 2 went for Chris:
30DDR – Day 2
Jan 2nd, 2018 5:00AM. 186.8 pounds. 13.1% body fat. -8 degrees Fahrenheit.
Got off to a decent start yesterday.
It is our family tradition to go run the Hangover Classic road race in Salisbury Ma on New Year’s Day – then we do the ocean plunge.
I started with my morning routine. A bit of meditation, some pushups and situps, reading and writing. Instead of jumping right into the coffee and oatmeal I delayed it and just drank some water while I did my routine. Later I had my Oatmeal breakfast and a single 16 oz cup of hot coffee.
My Oatmeal is regular, classic, old fashioned Quaker Oats. I add a handful of blueberries and a dozen or so raw almonds. Alternately, I’ll add a big dollop of homemade apple sauce. The homemade apple sauce has apples, bananas, pears and a table spoon or so of coconut oil.
Since I ran 21 miles (or 4/5) 😊 of the Groton Marathon the day before on Sunday I jogged the 5K with my daughter Teresa. It was very cold still. -19 degrees F with the wind chill. I wonder how many more calories you burn just trying to survive in these types of temperatures? Teresa came in 4th in her age group. I just jogged with her. Sure enough, the guy who won the 5K wore shorts and a singlet. I guess if you run really fast keep reading