Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
12 Sep

The 2011 Primal Blueprint 30-Day Challenge Begins Now

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If you want to lose weight, gain muscle, reduce stress, increase energy or just generally look and feel healthier you’ve come to the right place. Oh, and you can win lots of cool Primal gear, too. That’s right, it’s the annual Primal Blueprint 30-Day Challenge!

The 30-Day Challenge Details

So what’s the challenge? To get Primal, of course! I hold this 30-Day Challenge every year to encourage Primal beginners to give this way of eating, moving and living a try because I know it works, I know how empowering it is, and I know it changes lives.

I also do it to motivate those that have been dabbling with the Primal lifestyle for a while, but haven’t fully committed or still have some room for improvement (myself included!), to go all in and resolve to finally tackle whatever it is they want to address in their lives.

The actual challenge itself is pretty straightforward. The details can be found in the image below. I recommend downloading the 30-Day Challenge flyer here, and clicking on the links to learn more about each of the topics. (And maybe print a few copies to hand out to friends!)

No sign-up required. Anyone can participate. Just commit to the challenge, and check back every day for motivation and guidance.

Above and beyond the challenge as outlined below, I encourage you to make your own personal challenges. Customize your goals to fit your needs and commit to 30 days starting now.

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The Primal Leap – One-on-One Support

This 30-day challenge perfectly complements The Primal Leap. The Primal Leap is my effort to provide one-on-one support and step-by-step guidance to those looking to lose weight, take control of their health and get Primal for life. If you would like expert feedback and be told exactly what to do and when to do it The Primal Leap is for you. Learn more here.

Community Support

Just like last year, I highly encourage you to use the forum during the challenge. In it you can start a “Primal Challenge Journal” to publicly state your goals and track your progress.

Create a journal to receive positive feedback, advice and help along the way from myself and the Mark’s Daily Apple community.

The 30-Day Challenge Contests FAQs

The main challenge itself isn’t competitive but that doesn’t mean we can’t have some friendly contests along they way!

Over the course of the next month Mark’s Daily Apple and sponsors will be giving away thousands of dollars in prizes.

Here are some rules and answers to FAQ:

  • There will be a new contests nearly every day for the duration of the 30-day challenge (through Oct. 11), so check back daily!
  • All contest prizes relate in some way to the Primal lifestyle. You won’t find any miracle weight loss pills, tummy crunching sling-a-ma-doo-dads, or whole wheat health blast jazzer snackers.
  • Some contests will require a bit of leg work while others will require something as simple as commenting on a blog post.
  • There is no limit to how many contests you can participate in.
  • The duration of any one contest depends on the nature of the contest. Some will last a few weeks (to give you time to complete the contest task) while others will be as short as one day. All deadlines are Pacific Standard Time.
  • Contest prizes will be awarded either by a random drawing, by reader voting/polling or by an executive decision (who I think should win!).
  • Some prizes will only be available to United States residents. If you live outside the U.S. and win a prize that can’t be shipped internationally an alternate prize of equal value will be awarded.
  • I’m not being paid by any company that is sponsoring the contest with a prize.

To track all the contests visit the 2011 Primal Blueprint 30-Day Challenge Contest Page for daily updates.

New to the Primal Blueprint and Mark’s Daily Apple?

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If you are new to the Primal Blueprint and Mark’s Daily Apple and don’t know where to begin here are some resources to get you started:

1. Not sure what it means to “Go Primal”? Check out these articles for the basics:

2. The Primal Blueprint 101 Page

3. The Forum – Ask any and all questions you have about the Primal lifestyle.

4. The Book

5. What to eat? – Primal Blueprint Recipes on MDA and The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals

6. Have a question? – Contact Me

Tell your friends and family about the challenge so they can get Primal, too! Use the “ShareThis” link below to send this article via email.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Done and done! This is going to be interesting since this is my first day going Primal!! Looking forward to it!

    Jon wrote on September 12th, 2011
    • I guess you could say my challenge will be getting through the carb flu and grain withdrawals.

      Jon wrote on September 12th, 2011
      • Good luck! This is a great community for support! Stick with it.

        Missy wrote on September 12th, 2011
  2. Eat more primal foods! Don’t cheat on my diet.

    Nicole wrote on September 12th, 2011
  3. My personal challenge is to move from more of a low carb lifestyle to more primal. Less preservatives, bad oils, etc.

    Rick wrote on September 12th, 2011
  4. My personal challenge is to give up the diet soda! That has been my crutch, and I know I can do without it! Grok on!

    Croí wrote on September 12th, 2011
  5. - Exercise outside every day for at least half an hour
    - Do one sprint day every week
    - Do at least one heavy lifting day every week
    - Stretch for 30 minutes total a day
    - Get at least 7 hours of sleep a day
    - No Diet Coke

    Mary wrote on September 12th, 2011
  6. WHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!

    Sorry… I’m just excited xD
    My personal challenge is to finally wean myself off sugar altogether and find some tasty primal treats to have instead!

    PixieKitten wrote on September 12th, 2011
  7. My own personal Challenge will be to really & truly do the weekly sprints. Really & truly!!
    As a side note – I love the annual challenge because I love catching everyone else’s enthusiasm, I love reading all the comments, hearing the stories, & seeing how excited each prize winner is.
    I just love this community!

    peggy wrote on September 12th, 2011
  8. I just got into Primal a couple of weeks ago, so my goals are simple: to eat only Primal and to get outside to walk every day.

    Claire EL wrote on September 12th, 2011
    • right on Claire… I’ve been Primal for a couple years now and love seeing new folks joining in.

      Lars T. wrote on September 12th, 2011
  9. My hubby and I are going to do the challenge and were just talking this morning about finding some ways to play together out in our yard. (That won’t get us arrested.)

    We’re thinking things like catch, frisbee, tag….etc. Also a game of Pick Up All the Crap in the Yard.

    Sassy wrote on September 12th, 2011
  10. My goal is to spend more time away from noise created by electronics/TV/man-made ‘stuff’.

    I want to incorporate more silence (or just natural noise) into my day.

    Mark, excited for the challenge – always fun to take time to recommit!

    jc831 wrote on September 12th, 2011
  11. My personal challenges are:

    1)to give up the slice of bread I eat every morning – the only non primal food I still eat!
    2)to attract more followers to my brazilian primal blog and spread the primal lifestyle on the country;
    3)get my mom to join in!

    Bruna wrote on September 12th, 2011
  12. My personal challenges are:

    To eat no crap.
    To get 3 hours low-level cardio each week.
    Stand more at work (I’m standing now!).

    Let’s grok!

    Mike Robards wrote on September 12th, 2011
  13. My challenge is sticking with it long enough for it to become habit.

    I did well with last year’s 30-day challenge–for about 45 days. Then one can of non-diet soda led to another, and another, and soon I had quickly fallen off the wagon (and off the road, through the ditch, and all the way down the ravine), erasing the 30-ish pounds I had lost and adding another 20, to boot. This time around I’ve been at it for a couple of weeks and am using some non-primal crutches (Zevia sodas, primarily) to help me through the rough spots until I’m strong enough to do it right.

    Mike wrote on September 12th, 2011
  14. Is there a hashtag we should associate with retweeting this? like #PrimalChallenge or something?

    cTo wrote on September 12th, 2011
  15. My personal challenge is to incorporate 2 heavy lifting workouts and 3 hours of easy moving into my weeks. With 5 kids I’m pulled in at least 8 different directions each day, so I know it will be tough!

    Tricia wrote on September 12th, 2011
  16. Awesome!

    I have a few personal challenges:
    Eat more vegetables, try new Primal recipes, encourage my friends to get involved, and play more!

    Zach wrote on September 12th, 2011
  17. Personal challenge #1: Eat/drink exactly zero dairy for the next 30 days. It’s been my major crutch and I want to kick it to the curb. I have a little extra motivation since I had some last night after not having any for a couple of weeks and it caused me some pain.

    Personal challenge #2: Work sprinting into my weekly exercise. Possibly in place of one of my 3x/week weighlifting sessions.

    Personal challenge #3: Walk at least one continuous mile every single day. My dog will appreciate this one. It will also be much easier since September is when the weather starts getting semi-tolerable outside in lovely (ha!) Phoenix.

    Personal challenge #4: Build, and start using, an aquaponics system to grow yummy vegetables and fish. I’ve already got the 55-gal food-grade drums for fish tanks and grow beds.

    Uncephalized wrote on September 12th, 2011
    • let me know if you have any issues, I’ve had an aquaponics set up for a year now. I made plenty of mistakes that i’ve learned from. but plenty of yummy veg too!

      mostly stick to the KISS method.
      Keep It Simple Stupid!!

      Adam wrote on September 12th, 2011
  18. I’m excited to participate in the challenge this year! I only lurked and half participated last year…

    my 30 day challenge to myself is to be MORE primal… I’ve been slacking. I need to make a weekly meal plans and to PACK A LUNCH.

    dani wrote on September 12th, 2011
  19. My personal Challenge will be to give up the grains and legumes and finding new ways to eat snacks and food. But, the biggest challenge for me will be to erase everything I learned as “right” thus far and reprogram myself to learn what is good and bad for my health!

    andrea wrote on September 12th, 2011
  20. My challenge is to make dinner for myself+husband with healthy fats every night!

    yorabu wrote on September 12th, 2011
  21. I’m working to better implement the full lifestyle. Found Primal from a blog posting or two, and am using this time to expand to more than just the nutrition aspect.

    Melanie wrote on September 12th, 2011
  22. I’m in! Excited to see what changes Primal will bring over the next 30 days and beyond.

    Ashley wrote on September 12th, 2011
  23. Really excited about this 30 day challenge! For me getting out into the sun and away from my desk during the work week. Breaks have never been a part of my work day and that needs to change!

    Lins wrote on September 12th, 2011
  24. My goal is to actually stick with the Primal Lifestyle — I know that I feel so much better when I eat/live this way, but temptations get in the way. I am going to put myself before the “ease” of giving in to other’s ideals.

    Melinda wrote on September 12th, 2011
  25. my challenge is to really focus on PBF. my wife and I have been doing great with the primal blueprint eating, but would really like the added improvement of the fitness. 3-5 hrs slow movement, 2 days of heavy lifting, and one day of sprints. excited to see what happens.

    Caleb wrote on September 12th, 2011
  26. I started a Whole 30 at the beginning of September fully unaware about this challenge. I will continue that thru the end of this challenge, and maybe right up thru my birthday…a Whole 78 till I’m 31.

    Cory wrote on September 12th, 2011
  27. My personal goal is to be 100% primal for the 30 days and not be tempted by my weakness food —those salty potato chips.

    FoxieLady wrote on September 12th, 2011
  28. My challenge is to continue on with Primal. I started it last Monday and my goal right now is to stick with it throughout the Primal Challenge and see how it goes – so far it’s been great and I feel AWESOME. The 3.6lbs of weight I lost in a week helps with that I’m sure but I’m still waiting to experience the carb lows that I’ve been warned of!

    Kelly wrote on September 12th, 2011
  29. SO excited to start! It’s going to be a huge challenge for me to give up grains for a month but I’m ready!

    stephanie wrote on September 12th, 2011
  30. My goals for the challenge:

    1. Be 100% compliant to my dietary goals
    2. Plan my meals a day in advance
    3. Adhere to the PBF program for 30 days
    4. Track my results via subjective (look, feel, perform), objective (comprehensive biomarkers, measurements), and a video diary of the experience.

    Allen Kay wrote on September 12th, 2011
  31. I’m so excited for this year’s challenge! I missed last years and am pumped for this one! I’m going to focus on all the blueprint laws but have my emphases on sleep. I am going to attempt to give up coffee and eliminate sugar from my diet to help me sleep better. A side challenge for me is to try to incorporate the principles/blueprint laws into the pediatric weight management clinic that I work at and try to get them to really make some changes this month!

    TJ Docherty wrote on September 12th, 2011
  32. I have given up the grains, but am still struggling with sugars. I want to kick the refined sugars out of my diet.

    Jane wrote on September 12th, 2011
  33. My biggest challenge is to decrease my dairy and chocolate consumption. I am going to limit my dairy to some goat cheese and small amounts of half and half, and my chocolate so that I do not go over 50g carbs every day.

    sakura_girl wrote on September 12th, 2011
  34. My personal challenge is to get my sister to try primal eating for 1 month. (She is diagnosed ciliac and gets massive headaches from gluten, yet she refuses to give up a whole grain and candy based vegan diet)

    Andy wrote on September 12th, 2011
    • have her read “The Vegetarian Myth” by Lierre Kieth. If that doesnt cur her veganism, good luck….

      Hopeless Dreamer wrote on September 12th, 2011
  35. what great timing – last couple weeks or so i’ve been slipping up. my personal challenge is to get back on track which means: 1. weekly menu plans with at least one new recipe per week and 2. tracking food & exercise (i like MyPlate on livestrong).

    emily wrote on September 12th, 2011
  36. Good times! Thanks for coordinating this, Mark!

    Hal wrote on September 12th, 2011
  37. I’m giving up all grains and sugar and I’m not eating out at all during these 30 days.

    Debra wrote on September 12th, 2011
  38. My challenge is to get 8 hours of sleep a night, and to eat STRICTLY paleo. Allie loves to cheat with sugar. No more.

    Let’s go!

    Allie wrote on September 12th, 2011
  39. My personal challenge is to pass the plateau and lose the last 7-10lbs. My hubby picked up a kettlebell for me yesterday, so I plan to do 2-3 kettlebell workouts/week.

    Sheila wrote on September 12th, 2011
  40. My personal challenge is to get over my fear of liver, and to make sure I get my sprint workouts in each week.

    Kevin wrote on September 12th, 2011

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