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Thread: My 21-Day Challenge Journal page

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    My 21-Day Challenge Journal

    I'm putting up my experiences in the 21-Day Challenge/Body Transformation here.

    Here's a little bit about myself. Im a 37yo coffee & tea-drinking wife from NY, NY getting to know my new friend Grok on my first day in the 21-day challenge.

    I was attracted to Primal Blueprint first as an exercise program, then, as I read further, I decided to challenge myself fully with the diet, as well. Although having to give up rice and other grains as well as pasta, cakes and bread is tough, choosing to go primal was not a difficult choice for this omnivore because of its inherent simplicity. Hubby & I had a miscarriage a year ago and are trying to conceive naturally without medical intervention. I am also hoping to prevent inheriting Type2 Diabetes.

    My favorite exercises are Walking for hours :sly: 30-minutes :what: on the elliptical machine and :screwy: 1-hr cycling class
    Last edited by celestylez; 09-16-2013 at 02:01 PM.

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    DAY 1 JOURNAL Success score (1-10): 5

    Breakfast : Green with Raw Meal Protein Smoothie
    Snack: 1/4 cup Raw Cashew Nuts
    Lunch: Assorted Seafood in Butter Sauce with a side of dried taro and sweet potato chips.
    Snack: 1 apple
    Dinner: Green Smoothie made from Water, Kale, Lettuce & TJs Organic Power Greens, TJs Raw Mixed nuts, Organic Traditions Sprouted Chia Powder, few pieces of pineapple and a tiny bit of Almond Milk.

    Workout:
    1. 30 minute walk on Treadmill with 20-second sprints every 10 minutes with average sustained heartrate at 130 bpm
    2. 1 hour cycling class: sustained fatburning zone heart rate at 150 bpm

    Mood: Powerful with blissfully exhausted core muscles.
    Day 1 complete.

    KITCHEN/PANTRY PURGE
    Hardest part: Giving up rice & sweets
    Best part: getting rid of the bad stuff feels liberating.
    Comments:

    RESTOCK PREPARATION
    Primal shopping resources: neighborhood butcher for clean meats & poultry,Trader Joes for clean fruits & veggies, Stopnshop for other organic clean staples, BJs wholesale club for wild caught frozen fish and seafood.
    Comments: not a lot of stores in my neighborhood that carry affordable organic produce and 100% natural grassfed/ humanely raised meats, poultry and eggs, nor wild caught fresh fish. CSA is too far.

    INCREASE DAILY MOVEMENT
    Ways you can increase daily movement over the long-term:
    1 walk more
    2 walk more often
    3 take stairs instead of elevator
    4 walk to gym
    5 walk home from gym

    Describe today’s movement endeavors (morning, mid-day, evening stroll, etc.):
    1: morning stroll
    Comment: my movements are limited due to sore core muscles.

    Primal Essentials
    Items acquired today: Nuts and Seeds, Nut Milk
    Comments:

    SUMMARY COMMENTS
    Daily energy levels 1-10: 5
    Hunger level between meals 1-10: 5
    Satisfaction level with meals 1-10: 8
    Struggles today with Primal efforts: 5
    Benefits noticed from Primal efforts: 5
    Daily highlight(s): full cardio day & slept before 11:00 pm
    Daily needs-to-improve: increase daily movement, sleep habits
    Last edited by celestylez; 09-17-2013 at 12:06 PM.

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    DAY 2 JOURNAL Success score (1-10): 6

    Breakfast: Green Smoothie made of TJs organic Power greens, Granny Smith Apple, Green D'Anjou Pear, Organic Traditions Sprouted Chia Seed Powder, Organic Maca Powder.
    Snack: Handful of Cashews
    Lunch: grilled chicken thigh with a side of sautéed diced carrots and potato😬
    Pm Snack: dried tropical fruits
    Dinner: Roasted Chicken Wing with Mesclun Salad with Grape tomatoes

    Workout:
    1. 30 minutes Elliptical Machine at 75% HR
    2. Easy 20 Minute treadmill at 55% HR

    Mood: jovial
    Day 2: Complete


    PRIMAL SHOPPING SPREE
    Stores visited: BJs wholesale club, Neighborhood Butcher Shop
    Hardest part: finding affordable wild-caught fish
    Best part: discovering my neighborhood butcher sells clean organically raised and humanely slaughtered beef and chicken.
    Comments: fulfilled

    MODERATE DURATION AEROBIC WORKOUT
    Location: Gym
    Activity: Cardio on Elliptical Machine
    Duration: 30 minutes
    Comments:

    CALM, RELAXING EVENING
    Suggestions you followed: turning in earlier
    Hardest part: unplugging and going tech-free before bed.
    Best part: getting to bed early
    Comments:

    SUMMARY COMMENTS
    Daily energy levels 1-10: 8
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 10
    Struggles today with Primal efforts: walking out in the sun upon waking and during the day
    Benefits noticed from Primal efforts: no more sluggishness, more energy
    Daily highlight(s): finding local sources for diet.
    Daily needs-to-improve: finding more ways to increase activity.
    Last edited by celestylez; 09-17-2013 at 08:33 PM.

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    DAY 3 JOURNAL Success score (1-10): 6
    Breakfast: Mesclun Greens & Grape Tomato Salad, Spinach Omelette and Longaniza
    Snack: apple
    Lunch: Green Protein Smoothie
    Pm Snack: banana with mixed raw nuts
    Dinner: Indian Style Lamb Curry with potatoes

    Activity
    1. Sunrise walk
    2. Morning Walk to and from Gym.
    3. Elliptical 30minutes at 65% Max HR
    4. Complete PME

    Mood: pensive

    DAY 3: Partial

    Primal Celebration Dinner Planning
    Menu choice: Guests invited: Mom & Dad
    Comments:

    Boycott Industrialized Food
    Steps taken against industrialization of food: avoiding mainstream grocery store. Creating relationships with food sources, i.e. butcher, fish monger... Buying fresh, clean ingredients from known sources. cooking my own food. No more packaged food.
    Hardest Part: finding affordable sources of fresh, clean food locally.
    Best part: knowing that my food is safe, for the most part.
    Comments:

    Full-Length PME Workout
    Sucess Score: 5 Location:: gym Duration: 20 minutes
    Reps completed:
    Pushups set 1: 10 set 2: 10 - also used Chest Press machine 40lbs/12 reps
    Squats set 1: 25 set 2: 25
    Pullups set. 1: 0 set 2: 0. -in lieu of this exercise, used lat pull down machine 2 sets 40lbs/12 reps
    Plank (time) set 1: 2 minutes set 2: 2 minutes
    Comments: need to strengthen upper body and core without building bulk.

    Play
    Spontaneous play session: none Location: _________ Duration:______
    Hardest Part: finding the opportunity for play
    Best part: none
    Comments: I forgot how to play other than video games.
    Steps taken toward grand play outing:
    Hardest part: getting people together for a grand play outing.
    Best part: getting creative in figuring out what is enjoyable for most.
    Comments: none

    Summary Comments
    Daily energy levels 1-10: 8
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 8
    Struggles today with Primal efforts: getting to play
    Benefits noticed from Primal efforts: AM walk was energizing.
    Daily highlight(s): loving the little boost if energy and the automatic waking up without alarm after an 8-hour uninterrupted sleep.
    Daily needs-to-improve: learn to play.
    Last edited by celestylez; 09-19-2013 at 06:09 AM.

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    DAY 4 JOURNAL Success score (1-10): 7
    Breakfast: Protein smoothie
    Lunch: large salad with Italian sausage
    Dinner: small mixed greens salad a chicken wing, one Apple

    Morning Activity:
    1. 1.5 mile 30 minute walk to gym with lots up uphill climbs
    2. 30 minute cardio on elliptical
    3. 15 minute cool down on treadmill
    4. 15 minute Leg machine exercises: 2 sets each: squat machine 140#s/12r, leg raises machine 90#15r, leg extension machine 60#12r
    5. Post gym 1.5 walk 20 minutes mostly downhill.

    Evening Activity
    1: 15 minute elliptical
    2. 15 minute cardio.

    Mood: energetic
    DAY 4: Complete. Sorry for delayed post... Was busy.

    Honor Hunger
    What times did you eat?: 11am 3pm 8pm
    Hardest part: none
    Best part: I wasn't hungry.
    Comments: none.

    Aerobic Adventure
    Location: see today's activities above Activity: see above Duration: see above
    Comments: so much more energy. Sweat not that salty or sour. Didn't sting my eyes
    Standup Work Station
    Modifications made:
    Total time standing up:
    Longest single stretch:
    Hardest part:
    Best Part:
    Comments:

    Summary Comments
    Daily energy levels 1-10: 10
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 10
    Struggles today with Primal efforts: the table side meal time rice temptation
    Benefits noticed from Primal efforts: less hunger pangs. No cravings between meals.
    Daily highlight(s): less hunger and crazy energy!
    Daily needs-to-improve: logging on daily logs
    Last edited by celestylez; 09-21-2013 at 06:14 AM.

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    DAY 5 JOURNAL Success score (1-10): 7
    Breakfast:
    Snack: an apple
    Lunch: protein shake
    Pm Snack: raw bell pepper
    Dinner: a bowl of kimchi with mixed cheddar and raw carrots

    Workout:
    1. Am 15 minute walk
    2. 30 minute elliptical cardio
    3. Abbreviated PEM workout at home.

    Mood: powerful
    DAY 5: Status
    Modern Foraging:
    Location: backyard garden Meal: pm snack raw bell pepper
    Hardest part: finding a place to forage other than your backyard garden.
    Best part: fresh accessible food
    Comments:

    Abbreviated PEM Workout
    Location: gym Duration: 15 minutes
    Reps completed:
    Pushups: 20
    Squats: 50
    Pullups: .5 😁
    Plank (time): 2 minutes
    Comments:

    Active Couch Potato Rebellion
    Activity: am walk Duration: 15 minutes
    Activity: elliptical cardio machine Duration: 30 minutes
    Activity: abbreviated PEM workout. Duration: 15 minutes

    Longest sedentary period without break today: 1 hour reading PB
    Hardest part: staying in one place a long time
    Best part: having too much energy
    Comments:
    Summary Comments
    Daily energy levels 1-10: 10
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 10
    Struggles today with Primal efforts: increasing activity to match energy and finding time to log everything down.
    Benefits noticed from Primal efforts: so much energy!
    Daily Highlights: energetic day
    Daily needs-to-improve: logging into journal.
    Last edited by celestylez; 09-21-2013 at 06:33 AM.

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    DAY 6 JOURNAL Success score (1-10): 7
    Breakfast: none
    Snack: 1 banana
    Lunch: medium green salad with 1 sausage
    Pm Snack: handful of dried goji berries and raw sunflower seeds.
    Dinner: see celebration dinner. 1 chicken thigh and a bowl of spaghetti.

    Workout:
    1. 1:05 hours elliptical at avg sustained HR 140 bpm.
    2. Full-Length PME Workout
    Sucess Score: 5 Location:: gym Duration: 20 minutes
    Reps completed:
    Pushups set 1: 10 set 2: 10
    Squats set 1: 25 set 2: 25
    Pullups set. 1: 0 set 2: 0. -in lieu of this exercise, lat pull down=2 x 40lbs/12 reps. Overhead press 2 x 50/12 reps
    Plank (time) set 1: 2 minutes set 2: 2 minutes


    Mood: elated

    DAY 6: Complete


    Primal Celebration Dinner
    Guests: mom, dad, 2 cousins, 2 nieces, husband, cousin in law.
    Menu: chicken with gravy, spaghetti with meat sauce, mashed potato
    Hardest part: eating the spaghetti
    Best part: seeing my younger cousin and her family for the first time in years.
    Comment: cheated a little today.

    Extended Duration Aerobic Workout
    Location: Gym
    Activity: elliptical machine at average heart rate of 140 bpm Duration: 1 hour 5 minutes
    Comments:

    Listening Challenge
    Activity: catching up with cousin about life. Duration: 1 hr
    Activity: listening to cousins husband talk about niece. Duration: 20 minutes
    Activity: listening to husband talk about a family issue. Duration: 10 minutes

    Longest sedentary period without break today: 1hr 20 minutes
    Hardest part: sitting still
    Best part: energized
    Did increased awareness improve your listening skills?: a little
    Were you able to support and encourage others to communicate freely? I think so
    Comments:

    Summary Comments
    Daily energy levels 1-10: 10
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 8
    Struggles today with Primal efforts: keeping in line with diet during a family get together
    Benefits noticed from Primal efforts: less hunger, less cravings, more energy.
    Daily highlight(s): my cousin noticed some change in weight
    Daily needs-to-improve: adhering to diet.
    Last edited by celestylez; 09-21-2013 at 05:52 PM.

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    DAY 7 JOURNAL Success score (1-10):

    Breakfast: 1 whole cured/dried fried fish, 1 serving crust-less kale-spinach-broccoli 3-cheese quiche(inspired by broccoli quiche in Primal BluePrint Quick and Easy Recipes Cookbook) a side of homemade cucumber pickles. 1 large cup of coffee with non-dairy creamer and honey.
    Snack: 1/2 a banana
    Lunch: Homemade Pickled Cucumber with 4 pieces of boiled unseasoned shrimp and 1.5 hard boiled egg
    Pm Snack: 1/3 chocolate bar with nuts
    Dinner:

    Activity:
    1. 15-minute upper body: overhead press 2x40#/15r chest press 2x50#/12r; lat pulldown 2x55#/12r
    2. Fun day activity: 45-minute Zumba class with mom.
    3. Leisurely 1.5 mile walk home

    Mood: happy
    DAY 7: Complete

    INTUITIVE MEALS
    Hardest part: I cringe when I see a bowlful of rice. Plus breaking down and having a chocolate bar with almonds as a pm snack.
    Best part: since I got up at sunrise, I had enough time to make a nice healthy, veggie and protein packed quiche.
    Comments:

    GRAND PLAY OUTING
    Location: Gym
    Activity: Zumba Class with Mom Duration: 45-minutes
    Comments: zumba looked easier than it actually was.

    SUMMARY COMMENTS
    Daily energy levels 1-10: 10
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 8
    Struggles today with Primal efforts: learning to rest and relax
    Benefits noticed from Primal efforts: low cravings, minimized hunger, high energy plus waking up at sunrise without alarm.
    Daily highlight(s): woke up at sunrise without alarm
    Daily needs-to-improve: walking upon rising.


    WEEK 1 REFLECTIONS
    Week 1 success score: 7
    Diet success score: 7
    Comments on diet challenges: hard to give up the grain based carbs.
    Exercise success score: 8
    Comments on exercise challenges: the main challenge is pulling back on exercise intensity.
    Lifestyle success score: 5
    Comments on lifestyle challenges: wasn't able to morning walk on Friday and Saturday and I found my body actually began craving the AM sun walks.
    Weekly highlight(s): increasing energy, reduced hunger and cravings as the week progressed.
    Weekly needs-to-improve: learn to make time for play, learn to pull back on exercise, avoid chronic exercise.
    What specific steps can you take to address your needs-to-improve list? Play, and avoid chronic exercise.
    Overall comments on week 1: shocked to feel more and more energy each day while feeling less hungry. Didn't make sense to me but happy to be feeling it. Concerned that I may over exercise and fall into chronic exercise. Finding myself falling in love with easy long walks. Also becoming more aware and conscious of what I put into my body, focusing on foods that help improve and heal me.
    Last edited by celestylez; 09-22-2013 at 07:23 PM.

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    DAY 8 JOURNAL Success score (1-10): 7
    Breakfast: natto with a cucumber sliced. Green protein smoothie.
    Snack: banana and a handful of raw sunflower seeds
    Lunch: broccoli and cheese with spicy Italian sausage
    Pm Snack: raw sunflower seeds and dates
    Dinner: 3-cheese cauliflower and a protein smoothie.

    Workout:
    1. 15-minute treadmill with20 second sprints every 3 minutes.
    2. 1-her cycling class

    Mood: a little tired and sluggish
    DAY 8: Complete

    No Labels Challenge
    Hardest part: had prepacked natto for breakfast because it's unavailable otherwise. Gonna have to make a homemade version.
    Best part: I stayed away from rice!
    Comments: I realized how much of our food comes prepackaged.

    Sprint Workout
    Success score: 8
    Location: gym
    Activity: treadmill warmup with 20-second sprints followed by cycling class Total Duration: 1 hr 15 minutes
    Reps: 4 20-second sprints during treadmill exercise Duration or distance: 1mile Rest Interval: every 3.75 minutes on treadmill, 60-seconds every 15 minutes during cycling class
    Comments: I kept my heart rate at an average of 150 bpm

    Tiptoe Into The Barefoot World
    Total time spent barefoot or in minimalist footwear: use flip flops at home all the time and go barefoot 90% of the day. Only wear sneakers to gym and minimalist chuck Taylor style crocks to walk.
    Longest single stretch going barefoot or in minimalist footwear (count standing or moving only, not sitting): 2
    Hardest part: getting over the yuck factor of going barefoot. Happy when in flipflops. My lower body joints from knees to feet were making weird cracking sounds.
    Best part: I hate how my feet feel suffocated in shoes and socks. I love going with flipflops. So freeing.
    Comments: I prefer being barefoot or in flipflops.

    Summary Comments
    Daily energy levels 1-10: 7
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 10
    Struggles today with Primal efforts: missed my morning sun walk. I realized much food is manufactured/packaged.
    Benefits noticed from Primal efforts: I'm becoming more in tuned with my body.
    Daily highlight(s): woke up before first light to birds singing! Tasted organic butter from grass-fed cows-Wow! And cycling class!
    Daily needs-to-improve: find better sources of food.
    Last edited by celestylez; 09-23-2013 at 09:00 PM.

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    Primal Blueprint Expert Certification
    DAY 9 JOURNAL Success score (1-10): 7
    Breakfast: cheesy cauliflowers and green protein smoothie
    Snack: protein smoothie
    Lunch: bacon with more cheesy cauliflower
    Pm Snack: post workout banana oatmeal and honey protein shake
    Dinner: subway philly cheese steak salad

    Workout:
    1. Elliptical 40 minutes avg 140 bpm
    2. Leg day: Squats 3x115#/12, calf raises 2x115#/12 leg extension machine 2x110#/12; variable leg distance leg press 3x110#/12

    Mood: a little irritable
    DAY 9: Complete

    Track Macronutrient Intake
    Daily protein grams: 92
    Daily carb grams: 100
    Daily fat grams: 38
    Total calories: 1151
    Areas to improve: reduce caloric intake to maximize weightloss
    Worst part of results: total carb intake!!! And yet I'm not eating grain or grain products!
    Best part: eating quality protein
    Comments: even raw organic oats in my post workout smoothie make me bloat!

    Increase Daily Movement, Part 2
    Ways you increased movement today:
    1: am walk to and from the gym
    2: detour walk to butcher for some natural meat and got some bison. Score!
    3: walked around the park running trail for extra activity
    4. Walked around shopping center helping family look for a rice cooker.
    Hardest part: finding ways to keep active.
    Best part: I'm active and no longer sedentary!
    Comments:

    Summary Comments
    Daily energy levels 1-10: 7
    Hunger level between meals 1-10: 0
    Satisfaction level with meals 1-10: 10
    Struggles today with Primal efforts: didn't get to do my pm workout
    Benefits noticed from Primal efforts: clothes are looser
    Daily highlight(s): finally cut the tags off a medium sweater that I couldn't wear for two years that now fits loose and having to keep pulling up my loosening jeggings.
    Daily needs-to-improve: keeping up with walks despite what life brings.
    Last edited by celestylez; 09-24-2013 at 09:14 PM.

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