WEEK SIX

NEW & GOOD: Had a great weekend with the kids/family at the beach.  

MASSIVE WIN FOR THE WEEK: 11 inches lost! 

STRUGGLES OR CHALLENGES FROM LAST WEEK: Scheduling time for meal prep and workouts. Feeling a little out of sorts with scheduling and making herself a priority. Questioning if she is being too easy on herself and making excuses or if life really is this crazy and that is the struggle. 

 

GOALS/ADULT HOMEWORK: Create a working schedule to create consistency to incorporate ME time, workouts, laundry, phone calls, etc. 

 

A few posts about scheduling/planning : http://www.amandakraft.com/journal/2017/4/3/12-week-commitment?rq=schedule

http://www.amandakraft.com/journal/2017/4/9/logging-workouts?rq=schedule

http://www.amandakraft.com/journal/2017/4/8/getting-it-all-done?rq=schedule


 

WEEK FIVE

NEW & GOOD: Proud of the effort given to following the meal plan.  Didn't overindulge with birthday parties and trip to the movies.  Made wise choices at a social gathering with old high school friends. Ran/walk 3 mile loop 2x and a 1/2 mile around the warehouse. 

STRUGGLES OR CHALLENGES FROM LAST WEEK: Felt the need for a "reward" after sticking with the plan for the week.  Still opts for cereal to curb the crunchy/sweet end of the day cravings 

Feelings surrounding the eating well vs. reverting back to old ways: Opts for old ways as path of least resistance, battles between taking effort to make the meals vs. knowing it doesn't take a lot of extra work.  Proud of herself for the effort, but not proud enough to stick with it.

GOALS/ADULT HOMEWORK: 

  1. Strive to incorporate more pre-made meals into life to help "crowd out" the bad habit of grabbing what is quick and easy
  2. Schedule and complete two (2) 3-miles walk/jog/runs
  3. Schedule and complete three (3) strength training workouts  (WORKOUT PLAN / CALENDAR [download here])
  4. Stick with the meal plan again this week 
  5. Incorporate a bit of "me" time to include journaling

Recipe ideas: 

Sunrise Smoothie with sweet potato and flax seed [recipe here]

Zucchini Bread overnight oats [recipe here]

Protein Puppy Chow [recipe here]

QUINOA-BERRY BREAKFAST BOWL [Makes 2 servings]

  • 1 cup quinoa

  • 2 cups water

  • 1 tablespoon coconut oil

  • 1-2 tablespoons coconut sugar or stevia

  • 1/4 cup berries of your choice

  • Drizzle with coconut milk  

Cook quinoa according to package directions. While still warm, add coconut oil. It will melt as you mix it around. Then add coconut sugar. Add berries of your choice and drizzle coconut milk over the berries. Enjoy!

 

# 1 RAW PROTEIN BALLS [Makes 4]

These are great for post-workout & eating on the go. This is our healthy version of a “Think Thin ” bar – without the junk.

  • 2 tablespoons vanilla protein powder** (Sun Warrior, hemp, or whey, if you tolerate it)

  • 2 tablespoons hemp seeds

  • 2 tablespoons coconut butter or coconut oil

  • 5 drops vanilla stevia

  • 1/2 tablespoon water

  • 1/2 teaspoon cinnamon

  • Dust with shredded coconut or raw cacao

Put all ingredients in a mini chopper/processor and pulse a few times to incorporate.

Give the dough a stir and start to roll the mixture into 1 tablespoon-sized balls with your hands.

**If the dough is too crumbly, add a few drops of water. Then add the shredded coconut & dust with raw cacao (optional). Eat right away or store in an airtight container at room temperature.

 

# 2 PROTEIN BALLS

  • 1/2 cup sunflower seed butter

  • 2 tablespoons raw honey or stevia

  • 2 tablespoons cocoa nibs

  • 2 tablespoons shredded coconut

  • 3/4 cup natural, unsweetened (Sun Warrior, hemp, or whey, if you tolerate it)

  • 1 teaspoon organic, alcohol-free vanilla

  • 2 tablespoons hemp seeds


Mix sunflower seed butter, protein powder, honey, and vanilla until smooth. Then add remainder of ingredients. Form into 1-inch balls and place in an airtight container. Store in the fridge.

 

# 3 RAW COOKIE DOUGH BABY WITH GRAINS (QUINOA)

  • 2/3 cup raw almonds

  • 2/3 cup raw walnuts or pumpkin seeds

  • 2/3 cup dry, uncooked quinoa (grind quinoa in blender or Bob’s Red Mill Brand)

  • 1/4 teaspoon ground cinnamon

  • 1/8 teaspoon sea salt

  • 1/4 cup agave nectar

  • 2 teaspoons pure vanilla extract

  • 3 tablespoons cacao nibs or dark chocolate chips

In a food processor, process the almonds, walnuts, oats, cinnamon, and salt to a fine meal. Add the agave nectar and vanilla and process to combine. Next, add the cocoa nibs (or chocolate chips) and pulse just until combined. Roll the cookie dough into balls about 1 tablespoon each, wetting your hands if the dough is too sticky, and place them on a cookie pan lined with parchment paper.

Place the pan in the freezer for about an hour to firm up. Store balls in a tightly covered container in the freezer.

 

No Bake Paleo Bars [recipe here]

 

 


Click the photo download a copy

Click the photo download a copy

WEEK FOUR

NEW & GOOD: had a good time with family camping and found herself being more active

STRUGGLES OR CHALLENGES FROM LAST WEEK: 

Click the photo to download the guide  

Click the photo to download the guide

 

  • struggled to say NO to sweets and found herself having dessert / treat with every meal
  • Had slight feelings of second guessing herself before indulging into the dessert / treat 
  • Finds it easier to be in control when at home 
  • wanted to be able to say "NO" without guilt or feeling like she is missing out (FOMO: fear of missing out) 
  • rationalizes her decision to eat treats 

IDENTIFY HUNGER AND FULLNESS QUES: 

  • Retrain the brain to think of FOOD AS FUEL 
    • What "fuel" do you need to get through your workout/day? 
      • Days with greater activity can be a bit more carb heavy or farmers breakfast style 
      • On days with less activity focus on more protein and less carbs
  • As you prep a snack, meal, or dessert ask yourself: Am I choosing fuel (food) that is in alignment with how I want to feel / look? 
  • This week as you use the meal plan outline (posted above), I'd like for you to note if you are feeling hungry between meals or stuffed after a meal.  

 

GOALS / ADULT HOMEWORK: 

  1. Continue with your journaling sessions 
  2. Incorporate the running to the mailbox and maybe a bit further :) 
  3. Work with the meal plan and meal journaling 

WEEK THREE 

NEW & GOOD: had a good week with all things considered with loss of family member.  Didn't have expectations. 

Made a great choice at Chili's for lunch with family on Sunday 

 

STRUGGLES OR CHALLENGES FROM LAST WEEK:

  • Coming back from the trip- re-entry was a bit of a struggle due to out-of-town visitors and lack of prep before leaving town.
  • Failed to commit to sit-up challenge with son 
  • A block still surrounds movement / workouts

Identify High Energy Foods

  • Has been incorporating shakes into day
  • Has pre-dinner snack of farmer's cheese  w/ pretzels (connection to women she met during time in Romania as a child)
    • Pre-dinner is when she feels most hungry as she is prepping the meal
  • Go to food - cereal
    • opt's for cereal due to quick & easy option
    • has become a habit - as a meal or after dinner snack
      • suggestion:  measure portion of cereal to be 3/4 to 1 cup max 
      • suggestion: measure greek yogurt to be max of 1 cup and measure toppings (especially granola)

FAMILY DINNER ACTIVITY:

  • Chewing challenge!  Try to challenge yourself and the kids to chew their food at least 10 - 12 times before swallowing. 
    • The idea behind the chew challenge is that our bodies are able to digest and assimilate our food better and our body tends to use the well chewed foods rather than be stored as fat. 

GOALS / ADULT HOMEWORK: 

Use the "A FULL DAY OF EATING" guide below if you are struggling wth meals or feel that you might be over/under eating.  This is a good general starting point.  

Let's be ultra aware of the carbs you eat this week and start to think of carbs as a great fuel source to be paired with workouts :) 

Run to and from the mailbox daily and resume the sit-up challenge with your son

ENJOY THE CAMPING TRIP!!! 

I look forward to chatting with you on July 26th around 1:30pm 

 

 

 


WEEK TWO-ISH

  • NEW & GOOD: 
    • Incorporated a shake each day 
    • Uncovered Wheel of Life
      • Physical
        • Sit-up Challenge w/ son
        • Might have blocks around incorporating movement
      • Health (been a priority)
      • Relationships (middle of the road)
      • Career (easy, at a good spot)
      • Home Environment
        • all of the energy goes here
        • striving for calm & peace
      • Creativity / Spirituality - one in the same
        • tends to get lost in a book from time to time
        • striving for more time to sit & be / experience
  • CHALLENGES / STRUGGLES: 
    • Unexpected trip to family in Ohio due to loss in the family
  • ADULT HOMEWORK: No new actions this week 

 


WEEK ONE

  • NEW & GOOD: 
    • Had a good week leading up to week 1 of coaching
    • Awareness to the grazing she has been doing during lunch time
  • 90 Day Goals
    • Weight Loss - goal to lose 20 pounds
    • Exercise - plan to become a habit / lifestyle
    • Journaling - daily 
  • CHALLENGES / STRUGGLES: 
    • Working on a schedule to remain consistency with workouts / movement
    • Feeling confident exercising at home/outside 
      • Change the mindset of feeling that having to exercise is admitting that she has gained weight. 
  • CLEAR THE CLUTTER:
    • Better communication of what her plans are in order to achieve the goals she has set for herself. 
    • Delegate more chores
    • Go to bed earlier to gain more "me time" before the household wakes up. 
  • ACTION STEPS FOR THE WEEK AHEAD: 
    • Plan to start day earlier to incorporate movement and journaling into her daily life (3x workouts / journaling daily) 
  • ADULT HOMEWORK: 
  1. Complete the Wheel of Life Download (click here to download)
  2. Take progress photos / measurements 
  3. Find a journal and begin to journal daily
  • NEXT COACHING CALL : (Monday)July 10th at 1pm