30-Day Vegan Challenge

Alice and I (Ava) are sick of being fatty-bo-ba-latties and have decided the time has come for us to actually do something about. We will be following a two-part plan of diet and exercise...innovative I know.

Part 1: Exercise
We are doing a modified version of the couch to 5k plan. The real plan is supposed to take 9 weeks but considering Alice and I are more sloth-like than the average bear we decided to extend it out to 15 weeks with a final goal of running a 5k and actually completing it without quitting or passing out.

All weeks start on a Monday each week is intended to be completed three times within the week unless otherwise indicated. All workouts begin with a 5 minute warm up walk and end with a 5 minute cool down walk.

Week 1: June 1st
Do the first workout of the week as a 3-mile run/walk (Record Time)
Do the following for the next two workouts
• Jog 60 seconds
• Walk 4 minutes
• (Alternate Jog-Walk for 20 minutes)

Week 2: June 8th
• 60 seconds of jogging
• 90 seconds of walking
• (Alternate jog-walk for 20 minutes)

Week 3: June 15th
• 90 seconds of jogging
• 2 minutes of walking
• (Alternate jog-walk for 20 minutes)

Week 4: June 22nd
• 90 seconds of jogging
• 90 seconds of walking
• 3 minute jog
• 3 minute walk
• (Repeat Twice)

Week 5: June 29th
• Jog 0.25 miles
• Walk 0.25 miles
• (Repeat 5 times)

Week 6: July 6th
Do the first workout of the week as a 3-mile run/walk (Record Time)
Do the following for the next two workouts
• Jog 0.25 miles
• Walk 0.12 miles
• Jog 0.5 miles
• Walk 0.25 miles
• Jog 0.25 miles
• Walk 0.12 miles
• Jog 0.5 miles

Week 7: July 13th
• Jog 0.5 miles
• Walk 0.25 miles
• Jog 0.5 miles
• Walk 0.25 miles
• Jog 0.5 miles

Week 8: July 20th
• Jog 0.75 miles
• Walk 0.5 miles
• Jog 0.75 miles

Week 9: July 27th
• Jog 1 mile
• Walk 0.5 miles
• Jog 1 mile

Week 10: August 3rd
Do the first workout of the week as a 3-mile run/walk (Record Time)
Do the following for the next two workouts
• Jog 2 miles

Week 11: August 10th
• Jog 2.25miles

Week 12: August 17th
• Jog 2.50 miles

Week 13: August 24th
• Jog 2.75 miles

Week 14: August 31st
• Jog 3.0 miles ( under 40 minutes)

Week 15: September 7th
• Twice jog 3.25 miles
• September 12, Morrie Miller 5k


Part 2: Diet
We are basically going to do the weight watchers plan except we are too cheep to pay for it and we don’t like meetings so we are doing it on our own from what I was able to figure out from the internet. Basically we calculate our points per day based on our weight and give ourselves and extra days worth of points for splurges.

Calculating Your Daily Points Intake (add the following)
• First two digits of your weight (for instance if you weigh 160 it would be 16 points)
• Sex: Female 2 points, Male 8 points
• Age: 17-26 4 points, 27-37 3 points, 38-47 2 points, 48-58 1 point, >58 0 points
• Height: <5’1”>5’10” 2 points
• Activity level during workday: mostly sitting 0 points, mostly standing 2 points, mostly walking 4 points, hard physical work 6 points
• Nursing: Yes 10 points, Partially 5 points

Calculating Your Points
Points = (calories/50)+(Fat grams/12)-(Fiber grams/5)

There are lots of free online calculators that are continually being shut down by weight watchers for copyright infringement so I’m not going to link one for you but do feel free to google it and I’m sure you will find what you are looking for. Or I have an excel version I made that auto calculates if you are really desperate I can email that to you…included in the excel version is all the tools to track your progress as well.

Or if you aren’t a completely cheep-ass person like Alice and I visit the real Weight Watchers and do their program…I’m sure they have tons of information and you will do better with their real than with our fake one. I guess we are more focused on just eating less horribly and any kind of program can do that.