Begin Your Summer Self-Challenge Now! (plus a Chance to Win a Free Copy of Primal Cravings)

Challenge YourselfEver since I was a kid in Northern New England, mid-July always had a foreboding kind of association. Sure, the black flies were good and gone by then. We were contentedly settled back into our routines of freedom and mayhem. It felt in some ways like summer had just begun! The calendar, however, said differently. Not only were we beyond the longest days of sunlight already, but we were moving into the waning half of summer itself. In a few short weeks, we?d be back in school, already plotting the following summer?s exploits. Though we can definitely take mid-July from a ?half empty? kind of perspective, these days I prefer to see the time as an effective kick in the pants – a salient reminder that ?hey, time to get going on all the remaining goals and schemes.? Seize the season, I guess you could say. With six weeks left in summer, who?s up for a self-challenge?

Lately I?ve been writing a fair amount about the psychological – even emotional – side of getting healthy. The fact is, knowing what to do/not do is only a small portion of the battle. From there, we too often get in our own way. In my decades of personal training, I?ve found it?s the inner dialogue that truly makes or breaks it for most people. It?s the inner guilt we stoke, the excuses we make, the laziness we justify, the fear we hide, the anxiety we attempt to contain. When they go unchecked, they usually end up containing us. If we can shine some awareness on the psychological hurdles we create for ourselves or if we can create an effective redirect away from our old habits toward better kick-start practices, we can break out of that containment. We can become the best possible versions of ourselves.

The key is to believe you deserve better. Deep, down-to-the-bones believe that you, yourself, the one sitting in front of this screen, the one you see in the bathroom mirror each morning deserve to know what it feels like to live your physical potential. In this one life you get, will you choose that experience? Will you give yourself the chance to know what you?re capable of? Ask yourself: would you be willing to make that chance happen now – in these next six weeks?

We can start by being honest with ourselves – about our ?stuff? and do what we need to do to not let old emotional messages determine our future course. Then it?s time to invest in ourselves – to put ourselves right out there on the line with a hard and fast commitment. No nebulous, fuzzy, indeterminate aspirations need apply. Make it a clear cut vision – an event that you either finish or not, a set of numbers in your workouts you either make or don?t, a class you either take or don?t. There?s a reason for the concrete here. Not only will you feel more impetus to follow through, but you?ll reap the decisive rewards. Research has shown that depressed people tend to make more generalized goals. This vaguer focus, Dr. Joanne Dickson of the University of Liverpool and researcher in this area explains, results in ?making it more difficult to achieve [the goals] and therefore creating a downward cycle of negative thoughts.? It?s probably not too much of a stretch to say vague intentions don?t do anyone?s self-esteem or self-efficacy any favors.

Every day we can cross off another day on the calendar. We can tell ourselves it just wasn?t meant to happen this day, this week, this month, this year. As the saying goes, ?You said ?tomorrow? yesterday.? With the last half of summer, we can take advantage of that nagging sense of urgency. For most people, summer is the easiest time to take on a health goal. Longer daylight, better weather, fewer clothing hassles, more vacation time (for many people) means more opportunity and fewer excuses for getting in a genuine fitness routine – or bumping up what you have going.

This peak of summer is the time – your time. Take the first step toward a better life, a stronger and healthier and happier you. Drop the excuses at the curb. Take on the anxiety. Leave the guilt or undercutting self-concept behind. Get in the game, and make a clear, concrete commitment to yourself. Maybe it?s signing up for a 5K or joining a local sports team. Maybe it?s achieving a PR in OH squats or cleans. Perhaps it?s signing up for a dance class or biking a certain extended trail. Whatever it is, make it focused and measurable.

Primal CravingsSo, who?s up for making a ?self-challenge? to finish out the summer? Are you on board? Got a goal that?s just itching to be scratched? List your fitness challenge that you?re committing to for the rest of summer in the comment section for the chance to win a copy of the new Primal Cravings book. (Because a good goal deserves great fuel…) Of course, making any intention truly public is an important aspect of succeeding. It gets you on the path, accountable from the start. Don?t let down your fellow MDA readers! I?ll be checking back come September around the time the 30-Day Challenge begins! Own this challenge – and snowball your success over the next six weeks into even bigger and better things. Isn?t that the way you want to begin your fall?

UPDATE: Congratulations to Jamie for being the randomly selected winner of this contest, and the lucky recipient of a copy of the new Primal Blueprint Publishing book Primal Cravings.

Share your Summer Self-Challenge, and good luck, everyone! The contest ends and a winner will be chosen at random at 5 PM PST, Thursday, July 18. Thanks for reading today, everybody.

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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383 thoughts on “Begin Your Summer Self-Challenge Now! (plus a Chance to Win a Free Copy of Primal Cravings)”

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  1. Funny you put this challenge out because I just committed myself to a new routine and a stricter primal lifestyle! And of course I put it out in public with a new blog.

    My goals are to tighten my diet, not drink as frequently, back off my long distance running, ramp up my crossfit type exercises, yoga twice a week for relaxation, and increase my sleep.

    I’m shooting for success!

    1. Hi Ashley,

      I also have the same goal. I would like to tighten my diet and shift to crosfit exercises. I’m thinking of doing yoga. I never tried it before. Is it really effective? Some former yoga students told me it’s just a waste of time.

      1. I think it is just as effective for mental wellness as it is for physical wellness. And in my mind they go hand in hand. Nothing you do in care for your body in a physical way is a waste of time.

  2. My goal for the remaining six weeks of summer is to kick the soda habit. Drinking soda makes it even harder for me to focus on the healthy foods I need in my daily diet. I’ve always struggled with it but your website and a couple others are inspiring me to make big changes. I have a vision of where I want to be and I want my family to come with me. I relaize that it has taken me years to make myself into what I am at this moment and that it will take years to undo it and obtain my vision but it will be worth it. It’s a journey, not a race…

    1. Make kombucha. It will replace your soda habit with a positive one. Since I started making enough, I rarely drink anything other than it or water.

    2. Kombucha yes!! Also, a splash of fruit juice in a glass of seltzer water. Very refreshing and a good transition drink!

    3. It is tough but you can do it! I was addicted to soda (caffeine) for twenty years (not hyperbole sadly) and had tried to quit several times but the killer headaches always did me in. 3 years ago I started weaning myself off the soda, subbing in water. 4th of July weekend was the test: if I could make it through a 3 day holiday weekend I felt I could do it. And I did! What’s more, I have no desire for soda at all. That monkey is dead and buried.

      So pick a day and make it the day you start realizing your vision; good luck!

      1. Thanks Everyone! I”m using peppermint tea and hoping to start making kefir soon to help.

      2. Congratulations. I quit soda several years ago and have absolutely no desire to drink it now. I was a Diet Coke fiend. I drink iced black coffee instead during summer. And lots of water.

      3. Del, that’s great, I had the same experience. I stopped drinking soda all together as of July 3rd, 2011. It can be done I was addicted to it so bad. I actually would not even put the two lire bottle back in the fridge.,it would sit next to me on the floor and I would keep refilling my glass. I now drink water, or coconut water, nothing else. Congrats!

  3. I’m committing to taking short walks of at least a mile during the workweek days and a long (8+) walk/hike on the weekend.

  4. I don’t really have any specific fitness goals. I’m trying to straighten out an imbalance in my hips, but it’s slow going since my muscles are used to being positioned incorrectly for many years. I’m cycling to work everyday that it’s not raining, which is a huge improvement for me, but my upper body and core needs some work!

    1. Have you tried doing any restorative yoga classes? I also have hip imbalances and I find it helps immensely! It really resets or re-trains your muscles. Pigeon pose is my fav 🙂

    2. Kelly Starrett is the man for this. Check out his blog and hundreds of vids on Mobility WOD. This link takes you to the search results for all hip talks by Kelly on his site.

    3. In yoga, I learned that if you have an imbalance, you should work both sides equally always. As in, if your right side can’t do as much as your left side, you reduce what you do with the stronger side to match the weaker side. This worked for me with my hamstrings.

    4. Have you tried stretching your hip flexors? A lot of the time, tight hip flexors can cause hip imballances.

  5. My goal for the rest of the summer is to make it to bar method 4 times a week (i currently go 2-3 times) and up my cardio- 3 miles twice a week. also, no more diet cokes. i think that will make a big difference in how i feel.

  6. I get in my 10k steps and lift two or three times per week, I want to be more consistent with the sprints/HIIT component of my fitness plan. I will commit to once a week, but will strive for two.

    I’m also considering eliminating eggs to see if a sensitivity to them may be hindering weight loss.

  7. I can be lazy. Very lazy. It is easy for me to spend a summer sitting in the hammock reading. So, before school ended, I set some specific goals for myself this summer.

    Train in my martial arts every day. All of it. Every. Day.
    Go to the gym/work out three days a week.
    1 household chore every day (so I am always cleaning the house).
    1 piece of yard work every day.
    Daily dose of vitamin D (40 minutes in the back yard and/or as I work out).
    Meditate every day (must tend to the mind).
    95/5 Primal (because if I go off the reservation, I am GONE)

    All of this will result in a spotless house, a good looking yard, and, most importantly, a leaner, tanner, HEALTHIER, stronger me. That is my goal.

    Input welcome!

    1. Are you working full time as well?

      Certainly, a house needs to be attended to daily as well as a body. However, getting to the gym 3 times a week and training in a martial daily (any weekends off?) begs for too much movement/work. 1 thing daily in the yard/house is also very difficult to decide on a daily basis. Making the bed is not the same amount of work as cleaning the oven. 🙂

      All in all, this strikes me as too much. If you aren’t in the habit of any of these pick 1 or two and let them become a habit. For instance, about a year ago, I said to heck with it and started using Flylady routines particularly in the morning. It’s now a habit I don’t think about: every morning after breakfast, there’s dishes, house pickup, bathroom cleaning, etc. We focused on just that one habit as a household for a while. It’s really hard to improve all areas of your life all at once.

      1. I am a high school teacher, so I am work-free until late August. I am also used to walking all over that school, so the daily training keeps me active. Instead of sitting and reading. And reading some more.

        Once school starts, I am determined to keep the daily MA training, and move all my chores back and yard work to Saturday and Sunday.

        1. Why? Why MA every week day when at least 50 hours a week are dedicated to modern survival? Your house is important, too, as well as rest as well as your intellectual side. Why not skip MA 2 or 3 times in the evening, get some chores done, and dedicate Sunday as true day of rest and reading?

          And reading is not “lazy”, it’s something that clearly feeds part of you. I don’t know.. if you get into the habit of dedicating time to it each week, it becomes easier to do what you should be doing on most weekdays because it’s there waiting for you on your day (or hours) of rest.

          *shrug* Filling every minute with “something to do”, no matter how good for you, is recipe for burnout, especially with full time work+. I’ve been there several times, ridden every ride at least twice, and have a collection of T-shirts in the closet. 😉 Good luck with whatever you decide to do.

        2. I think your goals are great! And martial arts CAN be meditative and intellectual. Practicing something you are passionate about everyday is a wonderful thing. I personally feel guilty any day that I don’t practice piano for at least two hours. (Although I am a piano teacher and in the middle of getting my BM in performance. But who knows, you could teach martial arts one day 🙂

  8. This is perfect timing for me to read this posting. My husband and I recently committed to completing a Spartan race this coming December so we are in training for it right now. My goal for the next six weeks is to be able to complete my current training regimen without taking unscheduled rests during the workout. My other goal is to eat 100% paleo between now and December.

  9. OOh great article!

    My specific goals for the rest of the summer that I am committing to now (along with finishing my PhD gargh!):

    1. 30 min walks per day (gets me away from the thesis and clears my head)
    2. Start the Grok pullup method so that I can work my way up from not being able to a pullup at all to (hopefully!) at least 3 pullups!

    Good luck everyone with your specific challenges!

  10. I’m going to learn how to unicycle starting this weekend and start utilizing my Zombies, Run! app after dinner to walk and run to. I’m also going to start juggling again.

    On a more psychological note, I just this morning discovered, while shaving with my straight razor, that I meditate during certain activities and will be taking advantage of those activities more often (straight razor shaving, drawing/sketching, and painting)

  11. How timely! My husband and I have challenged our selves to becoming the healthiest, fittest we can in the next 30 days, through healthy food and exercise. I am happy to extend that challenge to six weeks 🙂

  12. My challenge for the rest of the summer is to Play, Lift and Sprint as you suggest in your book. I like the combination plan. It appeals to me because I tend to get bored.

    I tried the Sprint a while back and I have to say it was really rewarding to push myself for that short period of time rather than just trudge/drudge along like a lumpotron, following the pack. If I were a quadriped who howled at the moon, it’d be great. But I am bipedal last I checked and I want to play when I can, lift when I must and run like hell when I have to.

    Plus I turn 56 this month. What better gift to me than humanity?

  13. I am about to turn 36 this weekend and have decided to commit myself to health for the next 36 years. My summer fitness challenge is to go to power yoga 3x a week, and get in to running shape for the two 5Ks and one 10K I signed myself up for on a whim.

  14. The summer months always pose food challenges for me–the ice cream/popsicle/BBQ/summer adult beverages, etc. etc.

    My goal for the next 6 weeks is to clean up my summer eating and get away from the “cheats” in my Paleo lifestyle.

  15. I’m committed to training for a 200 mile bike ride for Wounded Warriors in October. The next six weeks will be critical, as the waning days of summer will be the time to really pour on the training. When the days get shorter and colder in September and October in New England, (we could get snow in October!), my training gets harder. So building a strong base over the next six weeks is important. My husband and I follow a paleo diet, but I haven’t yet found what enhances performance, so I need to focus on my nutrition and how it affects my endurance training. That’s my goal for the next six weeks. To figure out what works, and what doesn’t.

  16. Excellent post. I’ve been doing great so far this summer with workouts, but I know I can always improve my diet. I’m committing to eating Paleo truly 80/20, lifting two days a week and fitting in leisurely walks, lap swimming and bike rides on three other days a week.

  17. I just committed to making healthy choices for myself consistenty. No longer excusing rationalizations for poor choices. Also, reminding myself to be grateful for the opportunity to make those choices. Not everyone has that luxury.

    My goals are to enjoy eating the foods that best support my body, while being more consistent in tracking my intake as well as physical activity.

  18. My goal is not to sit at my computer. If I am on the laptop I have to be standing. It is so easy for me to get on this thing and spend hours reading blogs, finding answers, shopping, and catching up on Facebook. Now I even sit and play games on Lumosity. I end up spending way more time than I had planned – every single time. I am a reader. Love books. I can sit all day perfectly content absorbed in a good read. I solved that problem by purchasing books on so that I can be moving and listening to a good book. Now I need kick this sitting in front of the computer habit.

    1. Big old school thumbs up to standing at the computer! I try to do it as much as possible at work although I find I have to sit when I’m working on the website because I often put my head down on my desk to bitch and moan.

  19. Actually started this a couple of weeks ago after a friend’s wedding (no coincidence…) Starting to get back into exercise after recovery from celiac diagnosed a year ago. Aim: functional fitness! I want to be able to climb any bloomin’ tree I like! And set a great example to the kids. Good luck everyone and enjoy 🙂

  20. Mid summer is the hardest time to continue with workout routines. Spent time getting ready for and fun in the sun. Now it seems like I just want to enjoy the sunshine and good times with good friends. Need to get back on track and committed to more productive fitness regime now. Thanks for the inspiration.

  21. I’m going to “stare at a wall” for 15 minutes every day. I’ve got a move coming up and could really use a tool for managing that stress.

  22. Mark,

    my goals for the rest of the summer are as follows:

    -To PR at a half-marathon race in September
    -To continue with my primal/paelo lifestyle and keep away from refined sugar & wheat
    -To gain more muscle (daily pushups, pullups, & deadlifts)
    -To continue to be a shining example for my friends
    -To encourage my friends to step out more for physical activity



  23. My goal is to walk or bike every day (after my vacation next week), but really be “present” during that time – smell the flowers/trees, listen to the birds and bugs, kind of a 90% mental health, 10% physical health kind of thing. My eating could always be tightened up a bit, but my physical activity is what is sorely lacking. I’ve battled some plantar fasciitis and then had a minor surgery, so walking/biking is my plan to get myself back into a better exercise routine.

  24. My goal is to completely let go of my endurance workouts, do a few sessions of crossfit per week along with dog hikes. Hopefully this will help me finally overcome some lingering health issues.

  25. Every year, leading towards summer, we all clamp down and begin our own “self-challenge”. It’s mostly for vanity. To look good on the beach. But I doubt most of us challenge ourselves on the latter half of summer. In fact, I (we?) do the opposite.

    Personally, I’ve been letting go on the tail end of summer, knowing I wont be exposing my body as much. So I indulge. A LOT, and pack on some padding around belly. I mean, I’ll be wearing sweaters in the fall!

    I like that you proposed this challenge now. I’m going to challenge myself to stay the course for the remainder of the summer (and then some!) and maybe, finally lose that extra 6-7 lingering pounds.

    Summer ending, and Fall approaching is too convenient of an excuse to abandon health and fitness goals.

    I have no specific strategy. My only strategy is to do whatever I can to stay mentally tough when it comes to food and fitness. How I do it, is irrelevant.

  26. My goal is to figure out how to best avoid the sedentary that my desk job causes. Everything that I’ve tried hasn’t stuck with me. Time to make a change that sticks!

    1. I am a huge believer in the sit/stand desktop from Ergo Desktop. Right now I am standing between 60-70% of my day thanks to my Wallaby. That means I’m getting more steps in just from being on my feet. At the moment I am totally breaking office protocol by being barefoot. In a minute I’m going to go stand outside on the grass in the sun and renew myself! Up with the sun and better time outside is my goal. Yay! Go goals!

  27. I’m now 66 and I’ve been talking about running my first 5K for about two years but I haven’t done it, yet. Thanks to your challenge, I will run a 5k this summer!

  28. My goals for the next 6 weeks are to stick with my workout routine (6 days a week, mixing up between cardio and strength), and to make one meal from the Primal Blueprint Quick and Easy Meals book a week! My eating habits are pretty good so far but I know I can make them better so this will add in some awesome, healthy dishes!

  29. My goal for the next six weeks is to walk 5 miles a week with squats and pushups included 3x per week as well as to ditch the grains! I have been off the wagon for a long time and I really need to put my health first for the first time in awhile.

  30. Love this!
    Summer goals for the next 6 weeks –
    to be more strict with my diet (90/10).
    to walk at least 5 days a week for 25 to 30 minutes.

    Good luck to everyone!!!

  31. My goal is to be able to do a deadhang pull-up, and increase my back squats. I can see myself getting stronger and I know I’m on the right track, this post is just what I needed to read today to stay motivated 🙂 I also am going to cut out alcohol for the next six weeks. Shouldn’t be too difficult as I already drink in moderation, but in the summer moderation is sometimes every other weekend 😉

  32. Three goals for the remainder of the summer: 1) CrossFit 4x/week, 2)In bed and lights out by 10 p.m., 3)no more than 1 cup coffee/day

  33. What timing! I’m 3 days into such a mid-summer “do-over”. I can name several things that led to this, but it really doesn’t matter now. I am where I am. My eating has been all over the place – not so bad, but not leading to the improvements that I want. So here’s to paying attention to what goes into my mouth, along with a little more slow movement. Thanks for letting me make it public.

  34. I’ve been going to the gym several times a week, but my goal for the rest of the summer is to commit to walking at least 30 minutes first thing in the morning before work and also having at least one sprint session per week.

  35. This may seem like a modest goal, but it’s a big one for me: do unassisted pull-ups (or chin ups) by mid-August. I’m about a third of the way there… the bottom of my chin will see the top of that bar soon!

  36. My goal is to start incorporating weight lifiting at least twice a week into my fitness routine.

  37. Perfect timing! I’ve been falling off the wagon a bit, lately, and have committed to getting my…stuff…together on this.

    Goals for the remainder of Summer:

    1. Make my best food choices every day.
    2. Walk my 5k circuit at least three times a week.
    3. Try one new Paleo recipe a week for the next six weeks.
    4. Prep & freeze appropriate meals so when school starts the day after Labor day, I have no reason to backslide.

    GO TEAM!!

  38. My goal is to lose another 10 lbs. Since May 1st I have lost 20lbs, and while my goal is to lose 15-25lbs more total, to get down to the 190lbs-200lbs range, losing 10lbs in 6 weeks seems like a realistic goal, yet one challenging enough to require work and dedication.

    I am going to accomplish this by getting my diet back in order (it has slipped a bit the past couple weeks, but I am still making progress), and continue my exercise routine, hopefully increasing the weights used for my exercises further (I have seen gains in this department as well).

    I want to push myself to be the best I can physically be.

  39. I think this is a great time to do a challenge, and the timing is perfect for me! I just started Crossfit and have gotten through 4 of my 6 elements classes. What it made me realize is that no matter the progress I’ve made (90 lbs over the past 9 months from a Primal diet and working with a Personal Trainer) I have never been able to do a pull-up. Now in my Crossfit classes I am able to do about 6 in a row but only while using resistance bands to propel me up. BY the end of this summer I would like to be able to do 10 consecutive pull-ups without any assistance. Extra points for doing 15!

  40. I began my six week goal this week (on Tuesday to be exact):
    2 weeks of a juice cleanse
    4 weeks of the Whole30 (

    I was deployed for 6 months (where primal food is not easy to come by) followed by a month of eating poor quality food on a mountain trip. I have about 9 months of terrible eating under my belt.

    However, as of this week, I can finally be home for an extended period of time! The next two weeks will clean, detox, and reset my system. The following four weeks will reestablish my good primal eating habits. I can’t even tell you what a difference food makes and how frustrating it is to be limited to poor quality food. The change in my body was noticeable.

    Here’s to feeling like myself again by Labor Day!

  41. I have been so busy with my large garden and picking local (wild) fruits, that I have neglected any official daily workout. Although I am active all day long, I need to get back to squats, pull ups, etc.

    Thanks for the encouragement! Onward! 🙂

  42. My goal is to workout at least three days a week and clean up my lifestyle. I will start slow and will hopefully end up at a point can take on more challenging/demanding fitness routines to tone up and build muscle.
    I was diagnosed with Fibromyalgia and I’m hoping cleaning up my act will shed the pounds my meds put on and dull down some of the daily plain I have to deal with.

  43. I have just this week committed to finally working through my EDL injury and muscle imbalance so I can get back to barefoot running. I have also commited myself to a grok style work out at least 3 times a week. Luckily, my husband is also on board, so we are geared for success!

  44. My goal is to finally achieve the elusive muscle up! I’ve been working different drills that my trainer has given me on and off for 4 months now. I need to bunker down, put some extra time in at the box and make it finally happen. It’s been on the horizon for faaaar too long.

  45. My challenge is to stretch a min of 15 min every day. I feel very tired lately, and while I keep up other commitments this ridiculously simple, but super-important thing slips through the cracks.

  46. I’d like to do more yoga. I do a class one day a week but I’d like do get in the habit of doing a home practice 2 days a week as well.

  47. Love this post! Perfect timing as I have been letting bad habits creep back into my life. My goal is to live and eat the primal way – no excuses, regardless of family summer parties and plans. If I can do it for six weeks I can do it forever!

  48. Thank you for the encouragement to begin this challenge. I’m a teacher and once summer comes, I’m so ready to begin a non-routine….but unfortunately, ALL routines seem to grind to a halt. I need to get back to starting my day with some kind of movement. I feel so much better when I do that, not to mention my mood improves.

  49. I’m committing to finally sticking to a workout plan, despite how busy life may seem outside of it. Losing the final pounds and conquering that whole “smoking” thing.

  50. I am committing to eating 100% Paleo/Primal 5 days/week, and to working out/playing everyday for at least 30 mins. I would like to be able to do a pull-up without assistance by the end of this challenge. I can already do full push-ups.

  51. Thank you for the kick in the pants!
    I have already committed to a 60mi bike race in October and I am training for that, but there is a half-marathon one week apart from the bike race and I have been going back and forth on wanting to tackle that as well. So… In the next 6 weeks I will take on the challenge of balancing biking and running training so I can improve on my previous half marathon time! My overall goal is balance- balance between training, my health, my full time job as a research scientist, my two kids and my husband. You CAN do it all and be happy/unstressed while doing it! :o)

  52. I am committed to getting a pull-up bar so I can get started on that. I started primal about 2 weeks ago and already feel so much better – more energy, blood pressure lower too.

  53. I commit to becoming more aware and taking advantage of the outdoor options I have for exercise. I rely on gym and yoga workouts but I live in a beautiful area surrounded by bike and hike trails, river access, and opportunities to gather with others to do things I really enjoy or want to learn how to do.

    My 8 day effort so far in outdoor exercise and following the Primal Blueprint for eating has resulted in a 5 pound weight loss thus far. I have never felt better and most importantly, in control. I am proud of my commitment. Even more, my family is benefitting from my food selections. Mom grocery shops – everyone else eats. With some adaptations for them, I am working in my new primal mantra – one meal at a time!

  54. On a side note – Primal Cravings is Amazzzzzzzing (i already have it)!!!!!!

    I committed myself last week to Primal Eating. My next goal is to lift more weights! I did it five years ago with the conventional diet and lost 40lbs within five months! I KNOW it will make the loss go much quicker this round for sure!

  55. After a few days of indulging in terrible carby foods and feeling tired, rundown, and hungry… I am definitely going to be making my goal one that requires me to be on a much more strict Primal diet, especially during social gatherings. And this includes any alcohol. That’s right, I’m 23 and I will not party for the rest of the summer. And this goal will only help because I will start school in the fall and be feeling incredible when I do. Starting the year off feeling healthy and fit sounds about right to me. Oh, and losing some weight would be nice, too. 🙂

  56. My summer goal is to spend as much time outside as possible. It sounds pretty easy, but sometimes it’s easier to not go into the heat and enjoy the comfortable AC instead.

  57. I have three goals which are interrelated:

    – Go primal
    – Drop from 252 to 210 pounds
    – Be able to run the Royal Parks (London) half marathon I have signed up for in October

    This will be the start of a new me !

  58. Funny you write this post because yesterday I just got my body fat percentage measured and it was a whopping 16%. My six week goal is to drop it down to at least 12%. Time to get started!

  59. Interesting that depressed people make vaguer goals. Here’s to some specifics then…

    1. Quit eating fast food entirely (I’ve still been cheating on occasion – maybe a free copy of Primal Cravings will help?)
    2. Commit to doing 50 press ups, three times a week
    3. Dedicate at least one hour a week to personal time alone by myself
    4. Go for a walk three times a week (I’ve been doing two most weeks, time to up that)
    5. Make sure I’m in bed by 10 every night (even if I don’t go to sleep immediately, I can read more)

  60. My goal is to amp up my training for a Tough Mudder in Sept. I would like to start working in some Yoga & Maui Thai into my training to switch things up a little.
    As part of this, I would like to tighten up a bit on the primal eating and make an attempt to drink a bit less – – cold beers at this time of year are hard to resist!

    Hit a bit of a plateau on the fat loss so hopefully some more focus can help.

    Good luck all!

  61. My goals for the last 6 weeks of summer:
    -Start my Nutritional Therapy Practitioner business course (finished the NTP cert on June 1 and have done…nothing)
    -Do the 21 day sugar detox
    -Do one blog post per week on my blog

  62. I want to get my Deadlift over 320 and my Press up to 120 before I go on vacation at the end of August. Gaining five pounds would be nice, too.

  63. My goal for the sumer is to be able to do at least one pull-up by Sept 22nd.

  64. This couldn’t have come at a better time! My wife and I committed fully to Primal Blueprint living this past January, and we just started doing Crossfit last week as a kind of “kick in the pants”. We both have a long ways to go, but we want to make RX on a WOD before the end of Summer.

  65. My ultimate goal is to lose 2 inches of unhealthy weight off my middle. This will be done by:
    -Crossfit 3x week
    -Playing/fun movement on other days of weeks
    -Increase from 80% to 90% Paleo
    -Setting a specific bedtime
    -Reduce stress with yoga

  66. I would like to drop 20 more lbs- add to the 20 already gone. I also want to start walking at least 3 times a week.

  67. I am 41 and have never completed a pull up/chin up in my life. Started last Monday with a goal to get my head above that damn bar five times by the end of August.

  68. My goal is to refocus my paleo diet, more completely eliminate preocessed foods and wheat products, and eat more organically – all with the intent of LBN – Looking Better Naked

  69. I am committing to playing more.When I go to a salad bar,I see how many colors I can put in my salad.Today’s “game” is walking up and down the five floors to the laundry room.Will you look at that! I just knocked off today’s “lift heavy things” at the same time!!

  70. Hello! This is my first comment.

    Goals for the next 6 weeks

    1. Make an appointment to remove my amalgam fillings with a properly trained dentist
    2. Only drink when thirsty.
    3. Make most of my water consumption mineral water or remineralized filtered water.
    4. Use a food journal to check if I’m getting all the vitamins and minerals I need and adjust supplements and food as needed
    5. Enjoy what’s left of summer!

  71. By the end of six weeks I will be able to:
    -complete one pullup
    -stand on the slackline indefinitely without falling off, and take one complete step on it
    -complete five full pushups

    I will walk or swim laps for 30 minutes daily in the fashion of “moving frequently at a slow pace”.

    I will lift heavy things twice a week, and I will incorporate strength training into my daily activities, e.g. squats while brushing teeth, planks while waiting for my tea to steep, etc.

    I will sprint weekly.

    My diet will also be strictly primal, which for me also means no dairy. I have diagnosed gluten, dairy, and soy sensitivities. The 80/20 rule doesn’t work for me. Even small indulgences for me have a cumulative effect. I am not seeing results because of the sabotage I am allowing to take place in the periphery, and I want to eliminate potential threats to my short-term and long-term health. My father has Charcot-Marie-Toothe disease and my mother has Alzheimer’s Disease and I do not want to follow in their footsteps!

  72. I have just set a goal for myself . It is to spend 30min. minimum out side with NO shoes on. I am also going to find a few minutes a day to lay out flat on the earth too.
    We have also been doing yoga a few times a week.
    The diet needs to also stay in 90-95% primal range.
    I need theses things in my life so when I turn 50 at the end of summer I will not look or feel like it.

  73. I’m just finishing a 21 day challenge, just to see what it would be like, having never eaten Primally before. And I never want to go back! No more flour or sugar for me. Hopefully ever. (Ok, dark chocolate please). I can’t exactly pinpoint how I feel better, since I was not sick or overweight, but it just feels RIGHT.

    My summer fitness challenge is to completely dig out the enormous pile of asphalt, concrete and rock chunks covered in dirt and construction debris left from the previous owners of my house. It will be a ton of ‘lifting heavy things’ and will make me so happy when its done. And I’ll finally have a permanent place for my compost piles. Thanks for challenging me, Mark!

  74. Contrary to primal wisdom, I entered the lottery for the NYC marathon, and got in. 7/15 marks 16 weeks til the big day. Time to go for a run, then repeat

  75. I needed this, thank you. This week I’d just been sinking into the midsummer doldrums, feeling bad about myself because the summer was halfway over and I hadn’t made progress on my goals.

    So here goes. I want to get back into climbing shape, which means starting off by getting myself to the gym twice a week and planning a climbing trip to shake the real dust off within a month. Totally do-able. Not sure why I’ve been avoiding it all summer so far.

  76. My goal is to finish things. I have started so many projects and rarely complete anything. I will finish my nutrition coach certification and my fitness certification, start my Master Gardening certification and continue to minimize my household. Oh, and to remain on a clean eating path. Are these all lofty goals? Sure…but I am making them public and will do them all. She said…..:)

  77. My fitness challenge to myself is to QUIT CHRONIC CRADIO! I keep telling myself I won’t do so much cardio but I end up logging endless hours because I can’t seem to get past the engrained CW that I need (no, MUST) do a ton of cardio or else I’ll get sick/fat/floppy. It’s nonsense!

    Coupled with that I’m going to increase my frequency of strength training and get out and play more. I’m tired of being tired from too much cardio (physically and mentally)… it’s honestly like an addiction. Time to have a reality check before I end up doing more damage to by body.

    1. Lindsay –

      Good for you! And remember whatever you do next, you are up against a real physical addiction. Endorphins are drugs, too, and it takes chronic cardio to get you pumped full of them.

      If you can swing it mentally, consider simply resting for a 2-4weeks. No weight training, nothing more than a few squats and a walking and just playing!! 🙂 Then slowly ease back into weight training and add a bit (just a bit) of cardio last.

      I promise that you will not gain 100 pounds in that time. But if you’re worried about body fat, count carb grams. The kind of carb load that’s being sustained now will be totally unnecessary until you start seriously exercise again.

      Again, good luck going forward. Awareness and acceptance is 1/2 the battle. 🙂

  78. Get my family eating more paleo food
    Play with my kids by doing fun exercise/games
    Sort out body imbalances – core, posture

  79. Last weekend I jumped into a low carb lifestyle. I am not totally primal (I am still eating yogurt, cheese and cream and am still using minimal sweeteners) but I have cut all grains, potatoes, refined sugars and industrial oils from my diet.

  80. I love goals! I have a goal tracker app that sends daily reminders! I set goals a few months ago but this article is perfect for a reset.

    1) To get exercise with a typical desk job, I am going to do ten reps of an exercise everytime I use the bathroom. Yesterday squats, today pushups, etc. That way if I don’t get to my xfit gym afterworkI still got in some exercise.

    2) Try out a paddle board pilates class.

    3) Take a walk on the beach once a week to reconnect with nature, relax and rejuvenate.

  81. I need to get my butt back in the water. For the next six weeks I’m going to hit the pool twice a week and get back into my yoga habit. Immobility from excessive desk sitting is killing me.

  82. I am going on a 2 week backpacking trip to Yellowstone Park in 5 weeks, and am not physically prepared yet for it. My goal will be to do full body conditioning, consistently and healthfully until my trip, so that I won’t get left behind!

  83. I’m in. My goal for the next 6 weeks is to simplify my life. Eliminate all the distractions and excess I have – including weight. Focus on eating whole foods, reconnecting with my inner self and learning to be the best me I can be. I love the timing of this post.

  84. To become an ex-drinker and to complete Tough Mudder in September!

  85. I have two goals both related to health and money and fit into the much anticipated track season in Saratoga Springs.
    1st. No dog walker for the next 6 weeks = $300 savings plus an additional hour of walking with my dog every morning before work.
    2nd. Be in bed every work night at exactly 9:30 PM Sunday through Thursday. I will save money that is typically spent grabbing that second drink out with a friend and produce a better sleep schedule.

  86. For the next six weeks I plan to be more active on a daily basis with walking and gym attendance for a minimum of 3x/week which includes strength training and HITT classes.
    Also I have been eating really well and avoiding processed foods, grains and dairy with great results so far and I don’t miss it!
    I need to quell my penchant for sweet treats like ice cream and cheesecake. The goal is to only have something sweet once per week.
    Slow and steady wins the race in my case so by gradually reducing/phasing things I know I will achieve long term success.

    I am really grateful I came across this website a month ago because it has helped me to live differently and better!

  87. Thank you so much for the giveaway Mark!

    My Summer Self Challenge is to continue with my primal eating habits but to also start focusing more on food quality. It’s not enough for me to just avoid grains, sugar and seed oils, I want to make sure my produce is local and organic. I want my meat to be grass fed and I want to incorporate more wild caught fish and organ meats in my diet. I want only raw butter and to finally purchase that grass fed ghee that’s been in my Amazon shopping cart for weeks.

    My second goal, and the one I find more important, is to manage my stress properly. I’m trying to lower cortisol and fix my adrenals and my constant stressing is only going to make those things worse. So if I eat a grain fed chicken, I’ll be okay. I won’t freak out.

    I’m excited about the next six weeks! I’m excited about food and exercise and life and fun. Before I started to live a more primal lifestyle, I dreaded everything. But now, I’m psyched about this world!

  88. I have been really sick with some nasty virus for four weeks! My family is employed as caretakers at a camp deep in a national forest in Oregon. Last night I did my first workout with some primal friends who are volunteering for a few weeks. I hurt deep down today, I LOVE it! My summer goal, now that I feel so much better, is to run, jump, swing, plank and work against my body weight to be able to do push-ups and burpies with joy! I am a 39 year old mother of 5 and I want to be able to keep up with my crazy brood out here in the woods. So far Primal blueprint has radically changed our whole family but I am still pretty squishy after having a baby last year and I never physically challenge myself past long hiking trips. My version of carrying heavy things equals packing a 16 month old around……

  89. Several goals: (most of the time I set goals that are unattainable in the time I commit to. This time, I’m drastically cutting back to put them within reach)

    To not focus on weight (something I always do),
    Lose five inches off of my gut,
    Get my body fat down to 20% (currently 26% according to my scale).
    To do sprint intervals once a week (have never done this),
    To lift heavy things two days a week, without overtraining.
    NO chronic cardio (this is what I attributed to most of my weight loss, but fat% always remained high)
    In the down time, dedicate more play time to my kids.
    8 hours of sleep
    95% Paleo compliant (cook all of my meals)

  90. Three goals for the next 90 days:

    1) No artificially sweetened drinks! This has been the toughest battle for me. Diet soda and B-vitamin drinks with sucralose, AceK, or aspartame have been a sweet crutch – I’ve only managed a few weeks without ome. This is not helping my skin or healing my gut.

    2) Exercise three times per week consistently.

    3) No Alcohol until Labor Day. Extra, preferentially burned calories that loosen resolve and stimulate appetite? Not right now.

    I would like to see what kind of body composition change I can have with these three commitments.

  91. I know it isn’t necessarily “primal,” but I love endurance sports. My goal is to train 4x per week for an Olympic Distance triathlon while eating as clean as possible.

    I love setting goals and meeting them. Since I’m on a 6 week vacation in the US, eating clean should be pretty easy compared to Korea.

  92. Absolutely LOVE this article!

    I’m 4-days deep into an 8 week strict paleo kick (I also did one through all of April and May. I had never felt better! But.. 80/20 can sometimes get lost in the fray of birthdays, outings, etc. and June and July have just not been the same.). So my nutritional goal is to become more conscious about what I eat.

    My main fitness goal is to increase my lower back strength so that I can be more comfortable with heavy squatting (overhead, front, back.. all of it!). I also want to snag a 200 lb deadlift by the end of the summer, which would be a huge win for me 🙂

  93. My main goal is to lose 10lbs over the next 6 weeks. I’m am looking to accomplish this by:
    1. Getting my dessert cheats under control.
    2. Increasing my amount of play.( limiting my time on electronic devices)
    3. Continue primal eating.

  94. 6 weeks sounds like the perfect timeframe for a 10,000 kettlebell swing challenge.

  95. My goal for the rest of the summer is to do some type of workout (at least a walk) every day. No skipping days no matter how busy they are.
    Also, I want to improve my sleep habits, and get in bed earlier consistantly.

  96. Over the next 6 weeks I am committing myself to an 85% primal diet and to finding a healthier, more active hobby (couponing is my current hobby, and it is the biggest contributor to my poison-filled diet. You’d be amazed at how easy it is to get free breakfast cereal, free candy, and super cheap hot pockets). I did just move into a new house, and the yard is a mess, so I guess that could be my new hobby for now…

  97. 1. Finally get to <10% body fat
    2. Have a noticeable six pack (I only have a 2 1/2 pack right now)
    3. Let go of my past transgressions
    4. Read more books

  98. I just started on 30 days of the auto-immune paleo protocol…feeling a little woe-is-me…oh man, what a kick-in-the-pants this post is!

    My summer challenge is to stick to 30 days of AIP and reintroduce foods slowly for the next 2 to 4 weeks. And to do 2 days of body weight exercise and train Krav Maga with my husband 2 additional days each week.

    But most importantly is spending more time with my kids just relaxing in the pool and enjoying the rest of summer :).

  99. I have somehow justified ice cream as okay to eat because it’s summertime. As crazy as it seems, my goal is to not buy any ice cream (or chocolate covered anything) at the store. It can’t be in the house!
    My focus will be to drink more water.

  100. What perfect timing! This morning I broke out my 21 Day Total Body Transformation book, with the intent of refocusing on my fitness and doing a day by day journal. 🙂

    My goals are:
    -To continue my success with my diet, but going one step further by cutting out more dairy.
    -To make sure I get 30 minutes of low intensity movement in each day.
    -Sprint workouts to improve my run time…I have a PT test coming up, and and I would LOVE to get a 90% or better.

    Good luck everyone!

  101. My goals:
    1) to attempt new things in life no matter how ‘stupid’ I might appear (or feel) doing them. In other words, to try and not let other people’s opinion of me damper or hinder my desire to get out and live my life to the fullest
    2) Not use the excuse of my scoliosis for having poor posture……. I will work on having the best posture I can despite scoliosis

  102. My goal for the next six weeks will be to be able to do seven pull-ups. Right now, I’m at four. I think seven sounds reasonable.

  103. My fiance have commuted to 100% paleo for the next 30. Personally my goals are to exercise out doors every day. Weather it’s a walk around the complex or mucking stalls up at the barn.

  104. After this weekend, I plan to go to my CrossFit gym 4-5 days a week so I can actually benefit from their programming.

    1. Having done Crossfit at close that schedule, you might find that it wears you out/down rather than builds you up.

      This a totally YMMV moment, but I’ve settled into doing Crossfit about twice a week so I’ve got energy for other things.

  105. “Ever since I was a kid in Northern New England, mid-July always had a foreboding kind of association. Sure, the black flies were good and gone by then. We were contentedly settled back into our routines of freedom and mayhem. It felt in some ways like summer had just begun! The calendar, however, said differently. Not only were we beyond the longest days of sunlight already, but we were moving into the waning half of summer itself.”

    Mark, I don’t know if you’ll see this, but I grew up Northern Vermont and lived there until I was 35. I hated black fly season — and firefly season was always too short. 🙂

    And the weird thing is, I literally was just on a walk thinking, “dang – it’s mid July. The summer is half over” and I was getting all melancholy about it. There’s something so fresh about spring and the beginning of summer. I don’t know what it is about high summer. 🙂

    Anyway, if I’m going to enter this contest I’ll mention the goal I’m working on right now. I’m trying to finish cleaning up my diet — less dairy, less dark chocolate (it’s not a modest one square a day), and less seed oils. I’ve been replacing salad dressing with vinegar/olive oil and replacing heavy cream with coconut milk.

    Still a work in progress, but I definitely am putting the “polish” on my health.

  106. I have been doing well with my diet, but I feel like that is not taking me where I want to go. I have already been working on getting better sleep and reducing my stress all summer, with some success

    My goal is to get back to a more balanced fitness routine. All spring I was training for a 6 day bicyle tour, which I just completed a few weeks ago. BIking took over my life for a few months. Now I need to focus on more strength training and sprinting. No more 50 mile bike rides for a while!

    I will:
    Sprint once per week (SO hard for me to stick to!)
    Strenth training twice per week
    BIke ride a few times a week, but shorter, easier rides, just for fun.

  107. My goals are simple:

    to live a better (primal) life and reap the benfits from it

  108. Great post – I am loving the idea of a peak-of-summer challenge!
    My goals:

    1. Tighten my diet and be more consistent with it (aiming for 95:5),

    2. Complete a real pull-up. This is difficult both physically and mentally for me as I have dislocated both of my shoulders, the right one for the first time in January. I have been working on building the muscles in both shoulders, and I feel like 6 weeks is a great time line to get over the fear associated with the injuries, as well as the physical hinderance it has brought to me, of course, without pushing it too far and risking further injury/set-backs.

    Good luck everyone!

  109. Baby steps first, I will be visiting my (Italian) family for 9 days and I plan to commit to eat clean with no alcohol (my brother owns a bar with the best pizza). I already have my grocery list. Exercise will be no problem, with a great beach and park on Lake Erie 1 block from my house my running shoes and ipod are ready to go. If I can get through this then the final 5 weeks should be a piece of cake.

  110. Mark – thank you for the reminder that we are who we choose to be and that we are the only ones responsible for our choices.

  111. I lift heavy. I sprint once a week. I eat well. My weight loss is stalled! My goal is to tack on some road bike work, one hour twice each week. Planning for a leaner autumn!

  112. I want to commit to the balance of fitness and nutrition I’ve been struggling to achieve for the entire first half of summer. I want to stop going from cleanse to cleanse and fad to fad. I know that my body feels best when I eliminate sugar and simple carbs and eat a ton of plants and clean proteins and let myself be hungry from time to time. And when I move every day for at least 40 min, go from strength training to pilates to swimming to interval training, I am unstoppable. In order to do this I need to abstain from drinking and be ok with and leaving the party early. Everything else, the eating, the movement, and the daily mediation becomes routine and essential. That’s my commitment.

  113. I’ve been putting it off for a while but I’m really going to try and get a sub 5:30 mile for the first time in my life. Hopefully in a month or two I should be able to get it.

    Other than that I’m still working on the Mark 6 pack, so I guess cutting out the alcohol and watching my diet a little more are just more lofty goals.

  114. My fitness goal is to be a positive role model for my family and coworkers and to get them on-board with the primal way of eating and living. I feel great day in and day out, and when I see all of the modern disease (sleep problems, food allergies, diabetes, addictions to medications, etc.) I just get a sense of compassion for everyone who just needs to change up their diet and get out and move once and a while. 🙂 Have a great day everyone!

  115. I just started working the Primal lifestyle into my life a couple of weeks ago, starting with cutting out the grains. It seems to be going well so far (minus one day of really bad low-carb flu). My next goals are:
    1. Cut out dairy and see what happens, including reintroducing it in small amounts and noting the effects.
    2. Be able to do 2 pullups! After completing the PB fitness assessment, my upper body strength is seriously lacking.

  116. Within the next six weeks, my goals are to drop another 10 pounds and completely eliminate diet soda.

  117. About 2 years ago, I stopped doing Crossfit and any kind of Primal-inspired workouts. Had a big life change (end of 11-year relationship) that really drained a lot of my energy and motivation.

    So NOW, it’s time to get that focus back and get strong again so the self-love can shine through!

    I WILL:

    1. Crossfit 2x/wk
    2. Yoga 1x/wk
    (in addition to the hiking and biking I’m already doing)
    3. Reach the above goals VIA:
    a) In bed for 8-9 hrs/night
    b)eating/drinking out only Fri – Sat

  118. My goal is to complete a half marathon scheduled for October 6th. I work in clinical cancer research and I am running and fundraising for the children’s cancer program at my hospital. Our team is hopeful of raising $35k for the kiddos and their families! I am combining running with HIIT and strength training with the overall goal of having my best race yet.

    Good luck to everyone with their goals!!

  119. Mark – thanks for the reminder that the summer is half started!

    My goals:
    1. Daily sun, when it’s shining.
    2. Sprint (bike or run) every 7-10 days.

    Over the past year and a half, I’ve done really well on weekly strength exercises – push ups, pull ups, and squats – using Jonathan Bailor’s eccentric contraction approach. But I have yet to work in the sprints on a regular basis.

    “Seize the summer” is my new mantra!

  120. I’ve been sugar free (doing a candida cleanse) four weeks and have already lost 11 pounds. My goal is to start exercising again- playing in ponds and the ocean with my boys, walking with my sisters and rowing while watching TV.

  121. 100 consecutive push ups- 150 consecutive dips- 200 sit ups- 200 squats- 25 pull ups. At least one day of free play every week.when I get it done I am buying me a Grok shirt, because I will finally “grok” Grok!

  122. For the last six weeks of summer, only primal food will pass my lips (that’s why I need the book!)

    I will attend at least three yoga sessions per week in an attempt to regain enough flexibility so I can touch my toes (without bending my knees!)

    I think that’s more than enough, given where I’m in my primal quest right now.

  123. Funny, I actually started working towards this goal 2 days ago because I thought I had been slacking so much in this Miami rainy weather.
    My fitness challenge is to continue on with my weight training while incorporating yoga back into my schedule. I’ve been a little crazy lately, probably because I’ve been skipping the meditation aspect of working out! Thanks for the reminder Mark :]

  124. To start moving more and being creative with the movements I do. To inspire my 8 year old to move more so we can compete in a Family Mud Run in Sept.
    To quit making excuses that allow me to give up!

  125. To be able to do an aerial..I am getting the one arm cartwheel so doesn’t seem too impossible. Just need to grow some balls!!

  126. My goal is to stop making excuses that allow me to quit the things that are best for me. To move more and be more creative with those movements. To compete with my 8 year old in a Family Mud Run in Sept!

  127. I bought a car a year ago and, perhaps not surprisingly, my walking went down to practically zero. So recently I mapped out a couple of different 5- and 6- mile routes throughout my neighborhood and have been getting up earlier to walk them. I live in a hilly area, so it feels like an urban HIKE!

    I haven’t been consistent in getting up early enough, though, since I haven’t been great about getting to sleep on time, either. So my commitment is twofold: to go to bed early, and to wake up early enough to do these “hikes” every day!

    Then in the fall, I’ll come up with something more ambitious…:)

  128. I’ve reached my most recent goal last month. The new one that I put on the ‘to-do’ list is to complete a Sprint Triathlon, and the last one of the year that’s close to me is on August 10th. I went on a 12 mile bike ride the other day….. I have some more work to do because I don’t think I could have run a 5k after that. Going for another bike ride tonight after work and going to go for a swim this weekend.

    Cheers everyone!!! And GO GET ‘EM!!!

  129. My challenge for the rest of summer is to make all of my scheduled training runs as I prepare for the Half Moon Bay Half Marathon.

    My other challenge is to get my family out the door and in to some sunlight!

  130. I’m turning 50 in October and 10 years ago when I turned 40 I lost 86 pounds and was very physically fit. I want/need to get myself in shape again so that I can truly enjoy my life and be present to all the people in my life. I’m not aiming to be as thin as I was but to be in much better shape. So for the next 6 weeks I am keeping a food journal, exercising everyday (30-45 minutes one day walking, one day strength training) and a hike once a week. It’s very inspiring to read what others are doing! Good luck and a wish for all to have a beautiful six weeks ahead.

  131. Perfect timing for this post! I just recommitted myself last week to the final weeks of summer.

    I have to shed the last 12 pounds and I’m going to do it through a combination Primal eating/intermittent fasting.

    16/8 eating window

    Paleo eating 80/20

    I’ve added sprints twice a week, but no more than 1.5 miles a sprint.

    The one thing I’ve always been best at is lifting heavy things, so we’re good there.

  132. I’ve been thinking I need this too!

    Here are my goals:
    Sleep of at LEAST 7 hours on 5 or more nights of the week.
    IF I buy a soda it needs to be the smallest size available and no more than 3 times a week (it’s become a bit of a habit lately).
    Cook my own food more.

    Along with this I’ll be continuing my twice daily walks with my dogs, crossfit 4 times a week (And I’ll pick some goals there too), and my ‘spend less money’ challenge that I have just started this week as well.

  133. I need to stop eating sugar. I am definitely addicted to it and can track weight gain and loss based on how much I eat. I am also very sensitive to it. Simple goal. No more sugar.

    I own Primal Cravings and was disappointed. While the recipes are primal and delicious, many are relatively high carb. If you pick the wrong ones, you can easily get to over 100g per day. For me, this does not work, since I don’t have a lot of time to exercise and burn the sugar (I lift heavy things infrequently and walk a mile or two a day, but..).

  134. The past few weeks have been full of dietary compromise. Pizza, ice cream, chips, etc. For the month of August I’m already committing to a no sweets after dinner plan (a huge weakness of mine) and naturally to also limit the amount of non-paleo food I eat during the regular week.

    Wish me luck!

  135. My challenge for the rest of the summer is to Play (soccer with my son), Lift (P90X) and Run (twice a week) and Sprint (once a week).

  136. This may sound easy for a lot of you, but I want double unders before the end of summer. I want to be able to string them together continuously, until I decide to stop. That’s the trick – when I decide to stop!

  137. What a wonderful 6 weeks this will be!

    I want to tighten my diet as well, I have been at this a year and I think I am getting a little sloppy. Cut back on the fermented beverages as well, no need, more habit then anything. I would like to add a little more cardio to my workout routine. I lift 2 times a week and Pilates once, maybe adding a run would be a good idea. Walking the dog after dinner to help with digestion instead of before dinner… just a suggestion. Last but not least, I need a little more “play” in my life! Best wishes to us all!!

  138. I am going to eat strictly paleo for the next 6 weeks and continue afterward. I will also only use my computer after I finish eating dinner because I figured out I get lazy when I’m on the computer and when I get lazy and hungry, I fall off the wagon. When I fall off the wagon, I fall HARD. I’m not going to let that happen this time.

  139. Adding in HIIT once a week. Lifting heavier, but backing off on the reps. Kick the soda habit, for good. I’m going to focus on 1 goal a week for the first 3 weeks, then fine tune for the other 3 weeks. I love a challenge!

  140. I am about to turn 62 and my general goal is to be healthier at 62 than I was at 61. My specific goals are:
    –Take the stairs at work instead of the elevator.
    –Walk the nature trail in my complex at least 3 times a week.
    –Do some light weight lifting 3 times a week.
    It doesn’t sound that ambitious, but these will be big changes for me.
    Oh, and try to stop obsessing over the scale. (Probably the hardest)

  141. I will not have any cheat meals during this six week challenge!
    I will do 1x Body By Science workout per week!
    I will sprinkle in Yoga, Biking and Swimming throughout the week!
    I will practice Meditation and Piano Everyday!

    I’ve been planning on starting these projects all summer with stumbling blocks every couple days and eating stupid things because my brain talks myself into sabotage and I get nowhere.

  142. I’m going to complete a round of P90X2. I love the way this workout challenges every single part of your body.

  143. I have read your blog almost every day over the last year and I’m always inspired, but I just haven’t gotten on board with the primal lifestyle yet. So my goal is to GET STARTED…thanks for the challenge.

  144. As I get ready to turn 62, general goal is to be healthier than I was in my 50s. Specific goals for me are:
    1. Take the stairs at work instead of the elevator
    2. In addition to my daily dog walks, walk the nature trail in my complex 3 times a week.
    3. Light weights 3 times a week.

  145. Goals for the rest of the summer:
    -run 1.5 miles in 10 minutes
    -bike 50 miles in one go
    -perform at least 3 strict pull-ups
    -perform 70 push-ups in a row

  146. My goal is to squat 275x3x5, bench 185x3x5, and deadlift 300×5 by the end of summer and squat 315 for at least 3 before I turn 16 in September while getting 4000 primal calories/day.

  147. My 6 week goal is to completely eliminate oatmeal and dairy products. I replaced dairy with nut alternatives such as almond milk and replaced oatmeal with sweet potatoes. I have lived almost 100% paleo except for these 2 faults and want to see the effects on my body. I took a before picture and have started the process. Good luck everyone. May you reach your goals and keep everyone informed on your progress.

  148. My summer challenge was to return to paleo and try to heal my inflammed (and therefore leaky) gut. I am on day 6 of a 21 day healing paleo challenge and plan to move on to a primal challenge after that. It’s so much easier for me this time around than last time because I now have more information on my own health to back up why I’m choosing to eat this way – so I can just say “no” more easily. Before it was to lose weight – now it’s to reduce inflammation, heal my gut and avoid another ER visit!

  149. My 3 goals for the rest of the summer:

    1. Lose 10 lbs by avoiding refined carbs and sugar that I have let creep back in.
    2. Get 20 consecutive band assisted pull-ups.
    3. Lights out at 10 every night.

  150. I am committing to getting back to my 10 minutes per day of yoga. I am great about regularly working out, but my daily yoga has suffered this summer!

    I am also committing to smaller potion sizes. I eat primal 90% of the time, but eat too much food for a little person!

    Thanks for the encouragement, Mark!

  151. My goal for the summer is to get outside more, take more time for walking and slow moving. I would like to visit and go hiking in a few state parks before summer is out.

  152. My summer goal is to diminish overtraining! I say “diminish” as opposed to “stop” because being Type A – wound tight, morning person ready to conquer the world, full of energy – I go go go all day even when I’m sore all over or feel a slight pang in my foot/knee/neck. I want to begin to listen to the messenges my body sends me. I want to have more recovery days where I just walk my 3 dogs for an hour at a low intensity as opposed to feeling “guilty” because I didn’t pound the pavement or get under the heavy bar at the gym.
    Train SMARTER, not harder.

  153. The comments/commitments here are as inspiring to me as the original article.Thank you,everyone and good luck!

  154. My goal for the remainder of Summer is to stop worrying about WHEN I can work out and just DO it! I plan to make exercise a priority and schedule time into my day just like I would any other “appointment”.
    I also would like to have a more “primal” diet for myself and my family, and omit processed foods. Another end of Summer goal would be to plan meals ahead of time in order to prepare great paleo meals for the family!

  155. I’m in the middle of a self-challenge– midsummer has always been a good time for me to tweak my health habits.

    My goals are small but they are adding up!

    Take the stairs two at a time unless I’m carrying an unsteady load.
    During my Pomodoro work breaks, do modified push-ups & pull-ups, bodyweight squats, hoop dance, or a few of the aforementioned stair flights. (This is in addition to my regular exercise sessions, & I’m loving what it is doing to my energy level & focus!)
    Tackle at least one HEAVY garden task per week.

    Drink more mineral water, cut out ALL caloric drinks except for occasional kombucha, & ELIMINATE artificial sweeteners forever!!! (I used to be an addict… have cut way down but still have the occasional urge.)
    Add gelatin to my daily diet to make up for less bone broth in Summer.
    LOSE the protein bar habit. (So far this has been the toughest, as it has been my time-crunch/no-gf-food-handy crutch for years.)

    Practice yoga daily & get to bed earlier!

  156. Great timing, great article! I just pulled my treadmill out of the utility room this morning as it has been stowed away while repairing my flooded basement. (Since May!) I will commit to 2 sprinting sessions each week, 5 long walks (with my dog), 1 strength, 1 flexibility. I will commit to giving the primal lifestyle 80/20 as the arthritis in my feet and knees is really getting to me.

  157. My goal is to get my digestive health back in check by not eating foods I know don’t sit well with me. I want to try the paleo autoimmune plan for at least two weeks to see how I feel. I know it’ll be hard, but definitely worth it!

    Also working on keeping myself hydrated, sleeping more, and reducing blue screen time an hour before bed. Yes!

  158. Now that is some timing. I committed myself today to get back on the wagon and do what I need to do in order to beat SIBO, candida and leaky gut. That means cutting out the alcohol, sugar and starchy carbs, in addition to sticking to my supplement routine (which is quite daunting at the moment!). I’ve had a hard time sticking to the protocol previously because I the only thing I knew I was dealing w/for sure was leaky gut, and I wasn’t seeing any improvement in symptoms from being strict for a month here or there. I’ve since had a test that diagnosed the other 2, and I’m ready to pull myself up by my boot straps and get serious. It’ll be more than a 6 week commitment, but I’ve gotta start with day 1 and then tackle it one day at a time.

    I at least have gotten my fitness dialed back in. I got back in the gym after Memorial Day (after a long hiatus due to knee surgery) and have been lifting heavy 3 days a week for the last 7 weeks and will continue!

  159. This email could not have come at a better time. My goal is to walk more each day and add some sprints at least once a week. Also, it would be really cool if I could do more than 2 pushups that are not on my knees!

  160. My goal is to reduce my coconut butter indulgences and reduce fat intake to promote some weight loss. I’m 100% primal but haven’t lost any weight, probably because I overdo it on all the delicious fats.

  161. I blew out my knee last winter and after 6 weeks of physical therapy I was on my own. I’ve slacked off on the exercises since it got hot (dumb, since I do them inside!) but I’m going to commit to the regime so I can get back to walking home from work every day–until it snows, when I go back to taking the bus so I don’t slip on the ice again!

  162. Perfect timing for this challenge! I am about to start eating primally & will begin a 30-day challenge next week to stick to the eating principles, so a fitness challenge goes along well with this!
    So for this fitness challenge, my goal is to consistently follow the principles of Primal Blueprint Fitness:
    LHT 2x/week
    move frequently at a slow pace for at least 2hrs/week.

  163. My goal is to finally start and commit to primal eating for the next 6 weeks. Meaning NO refined sugar; I have been fighting this sugar addiction for years, and I truly believe I am not living up to my potential because of it. Surely 6 weeks without it will allow my body to make a dent in the healing process. I will keep up with my workouts, but my focus will be on solid primal nutrition during that time.

  164. I have two goals for the next six weeks:

    1) Meditate daily for at least 15 minutes (on busy days), optimally half an hour.
    2) Practice mindful eating. For me, this means listening to my body so that food can be a good source of fuel for my heavy training schedule — I’m doing my first Ironman at the end of August. It also means eating more attentively and savouring exceptions to the primal way of eating, rather than mindlessly choosing these for no good reason.

  165. I’ve been falling off the wagon quite a bit lately in terms of eating, so my goal is really to stick with non-processed foods and to cut out desserts. I also want to add walking to my exercise routine – I do pilates/trx/spinning 4-5 times per week, but the rest of my day is spent at a computer.

  166. Well it’s actually the middle of winter down here, but I’m up for a challenge. My goal for the next 6 weeks is to clean up my diet – aiming for at least 80% primal (I’m at maybe 20% at the moment, and purely only because I’ve cut out most grains). Definitely cutting out sugar.

  167. I’m keeping it very simple. Sweat for a minimum of 20 minutes everyday for 6 weeks. I’m talking a full-on, shirt soaking, sweat. Hopefully this will be accompanied by some muscle gain, fat loss, and improved cardio. Worst case, I will have completed a 6 week detoxifying body flush!

  168. How very fitting for me. I just had my second baby a month ago, ending a pretty rough pregnancy. I’ve come out of it determined to take charge of my health. I’ve broken my goals down into steps to make it more possible. The first step was quitting sugar (which I’ve clung to since I have so many food intolerances), and I have two weeks of absolutely no sugar. However, I haven’t quit diet soda yet. I’ve also begun training for a century ride that happens in October. I’m training for that much more intelligently than I have in the past knowing that while I do want to do this one-off event, having strength is more important for me over the long term. So, I’m not just out there riding my bike 6 days a week.

    My goals for the next six weeks (aside from keeping to my training schedule) is to (1) stop diet soda completely, (2) find at least a few minutes everyday to de-stress by either sitting quietly, taking a walk, or reading a book (not the internet!), and (3) get in bed by 10:30 if both kids are asleep.

  169. My current goal is to Deadlift 400lbs Press 200lbs, keep sprinting at least once a week and to MMA Spa with my friend a top coach, I keep promising but never get round to it! Grr

  170. I am committing to hitting 185# on my hip thrust in 6 weeks. I’m currently at 155# x 8 for 3 sets.

  171. My goal: 30 before 30.

    I turn 30 in exactly 20 weeks and 5 days. I used to be in great shape. I owned a very successful CrossFit affiliate. My new bride got into PA school 4.5 hours from our home, so it only made sense to go with her. We closed the gym, packed up the dogs and moved.

    I now have a desk job, which I do like. However, after 5 years of running a CF affiliate and WODing 5-6 days a week, I was burned out. I figured, “I can take a few months off from exercising and come back to it refreshed and excited.” Well, a few months has turned into about 14, plus 30 pounds.

    I’ve got 20 weeks to lose 30 pounds before I’m 30. As of this morning, I’m already down 4!

    Watch out, I’m coming back!

    By the end of summer, which is technically Labor Day, I should be down another 10 and back to WODs 2-3 days a week.

  172. Two challenges that I actually began on Monday this week. No beer until the first regular season football game in September (and limit alcohol consumption otherwise to Friday and Saturday nights). Clean diet until then. Add one more day of Crossfit a week.

    One more challenge I came up with this week? Be able to consistently press and/or jerk 95 lbs.

    The goal? Have some sexy abdominals going on by the time I get to my friend’s San Diego wedding on the beach on September 28th. Off to a good start so far!

  173. My goals for the rest of the summer:

    1) Finish the 21-day transformation (I’m on day 11!)
    2) Progress to being able to do the real PEMs, especially pull-up!
    3) Keep making progress in my home and in my mind. Self love y’all!
    4) Keep up my primal cardio routine… no more chronic cardio!
    5) And to of course keep moving towards my ideal body weight 🙂 which will hopefully be the happy by-product of the first 4 goals!

    Have a great rest of the summer everyone!!

  174. I am working to remove the remaining seed oils from our diet. That means making alternative toppings for salads, etc. And removing the last of the snacks–potato chips. That’s the main non-Paleo element of our diet now. I bought Primal Blueprint Healthy Sauces, Dressings & Toppings for starters.

  175. Great post! I am definitely one of those people who make vague general goals and excuses, but I am finally fed up with myself (even before I read this) and wrote down a list of goals to complete. Some by the end of summer and others by the end of the year.
    1. Go to crossift 5 times a week (currently go 2 – 3 times/week). Within that realm I have specific goals for movements like 40 double unders in a row, 10 pullups in a row and many others.
    2. Practice Yoga at least twice a week for mental health and physical mobility.
    These are very attainable goals and I can’t wait to see my results.

  176. My goal is to start and finish C25K. I just started yesterday, and that will spill over in my more generalized weight loss goal, and my goal to run a faster mile.

    I think it will be good to have the program keep me accountable for skipping running days and the like.

  177. I’ve never commented in a website before. I’m 69 years young (and getting younger and stronger every day due to Mark and Primal). I’ve been Primal since December 29, 2012 – about 90% of the time. I couldn’t lose weight and two weeks ago stopped all dairy and lost 5 pounds. In May I joined a health club (24-Hour Fitness) and connected with a personal trainer – she is wonderful. I train with her twice a week and go in by myself once a week. The first time she suggested I do a plank, I laughed — oh yeh, at my age? I now do 30-second planks front and on my sides.
    My goals for the next six weeks+ are:
    – 20 “real” pushups — doing knee pushups now, sort-a.
    – Increase my time on the planks.
    – Lose more weight – in 6 weeks another 6 pounds (I have an extra 30 lbs that need to disappear)
    – Learn to meditate. 15 minutes a day every other day.

  178. Great Post!
    My summer challenge would be to walk 30 to 60 mins everyday for the next 6 weeks!

  179. Oh, I have two! 🙂

    1) Do one unassisted pull-up. I’ve been working on it for a month now, and I’m nearly there! Getting my strength up by doing negative pull-ups here and there when I pass my room.

    2) Learn the value of rest. I’ve been struggling with orthorexia and some crazy compulsive exercise disorder, so I’ve challenged myself to view rest as my most important workout. I’ve been doing fairly well with the resting…the orthorexia? It’s really hard. But I’m working on it…and will be all summer!

  180. My fitness challenge and ultimate goal is to strike the perfect, harmonious balance:

    I definitely want to get my cycling shape back so that, on a moment’s notice, I can join my cycling buddies on a 50 mile ride without fear of failure (or worse, slowing everyone down!). I want the thrill of an epic ride up Mt. Baldy (nothing like it). I want to finish a century along the coast and feel the road on my worn out calves when finished. I want to run out to play in dirt on my mountain bike no matter how steep the hills (it really is okay to walk at times).

    However, I don’t want to live every weekend on a bike or spend every day worrying about when I will get my next chance to train. I don’t want my home to be in disarray because I don’t have time to organize, as I’ve got some ride on which I just have to join – gotta get them miles! I don’t want to turn down opportunities to go hiking in Malibu or to go walking along the beach at sunset. And every once in awhile, I’d really like to stay up and out past 9pm!

    I don’t want cycling to define me like it used to. I want it to be just yet another thrilling adventure to add in the mix.

    So, I’m striving this summer to find that balance and to simply enjoy every chance I get to be on the bike while savoring other experiences as well. There’s room for more than just one fitness passion and I’m going to create it.

    Second to that, my fitness goal has been walking 10k steps/day. I have my pedometer on as I type this.

  181. My goal is to actually lift heavy things 3x per week. Cut down on the light beer and get my husband to cut down on the light beer. Because it’s light, we kinda justify it. I’ll have to try making this Kombucha stuff. Any good recipes out there?

    Hopefully the increase in exercise will help alleviate the tendonitis pains.
    It’s hell getting old and achy.

  182. My goal would be to take the current state of clutter in my life hopefully through organization and meditation find a better state of existence.

  183. Well, thanks for asking, I’m working on getting to a Handstand Pushup and a 30 second l-sit by the end of summer!

  184. Great day to post this as I am eating a corndog and tater tots. My goal is to get back on the Paleo lifestyle because I felt so amazing when eating Paleo. My summer challenge is to train for a local marathon and get a PR.

  185. My goal is to be more consistent with my workouts. I’m looking for 2 new jobs, and moving at the end of this month, all while working 4 jobs where I am now, and get overwhelmed and tired, so I tend to skip a day, skip a few days, because I’m tired or I don’t “feel like it”

    Learn how to better manage anxiety. I can tell I’m wasting time on the internet or zoning out in front of TV when I’m feeling overwhelmed, but still having a hard time dealing with it in a productive way. That would help a lot! Sleep better, eat better, and have more energy and motivation for my goals. One step at a time, no more excuses, and no more feeling guilty if I “mess up” !

  186. I am 5 1/2 months pregnant now so it is not right time for me for some big physical challenges. But I will try to:
    – walk or play with my twin girls for 1 hour at least 5 days per week
    – quit coffee, or at least limit it to 2-3 times per week as an indulgence
    – keep away from refined sugar (this will be the hardest)
    This will do good both for me and for my baby, so I must do my best.

  187. It may be a little past the 6 week mark, but I plan on running my first 1/2 marathon the first week in October. I also have plenty of those smaller, general goals, but that’s a big one I’m aiming for.

    I just turned 35, and i’m also looking for a good personal goal for the year. any suggestions?

  188. This is perfect timing for a challenge! My goal is to walk 30 minutes five days a week and clean up my eating.

  189. My goal is to get my blood sugar numbers down to “normal” without medication.

  190. I’m a new mom, but not new enough that I have an excuse anymore. I used to do crossfit. My superfit husband would create his WOD, and then (3 times per week) he’d create a modified version for me. I followed diligently. I was in the best shape I’d ever been in and I looked and felt great. Our diet wasn’t quite optimal, but getting there. Then I got pregnant. All I could do was lay on the floor during my “workouts”, I was so tired. Then I started having hip issues and couldn’t even go for walks or do yoga.

    20 months later, I have not gotten back into exercising. AT ALL. No walks (not even with my daughter). I haven’t done yoga in at least 2 years and I really used to enjoy it. And don’t even think about asking if I’ve done crossfit.

    I had some dietary restrictions during the first 18 months after my daughter was born. But now I’m free and I’m having trouble controlling myself. The only reason I haven’t eaten myself into 300 pounds is that my husband is an avid primal eater and we eat the same meals. I add (several) completely horrible snacks in between.

    I also have days where I feel completely exhausted. And I know that if I could just get a handle on my crap-food eating and start moving again, I would feel so much better, like myself again.

    My goal for the next 6 weeks is to get back on track. Plain and simple. I’d like to start exercising on a regular basis (with and without my daughter). And I’d like to cut the crap, food that is.

  191. I work as an administrator at a summer camp in Maine. Ever since I moved from working directly with the kids to working behind the scenes, I’ve felt my energy flagging. One of my good friends and I have decided to dedicate ourselves to better eating (primal/paleo), playing more in the sun, and lifting on a regular schedule. I’m doing pretty well for 30 and can keep up with our younger staff, but I need to set the habits now that will let me keep up with them in another 30 years.

  192. Nice! I just had a goal of running a whole 5k for July4th but I ended up running a couple of minutes…I would like to run the whole thing in the next 6 weeks!

    I also want to start sprinting and figure out my strenght training routine.

    1. Walking a couple of minutes, not running! I ran the rest (41min so very slowly 🙂

  193. My goals during the next six weeks are to play at the crossfit gym 4 days per week, spend more time outside (at least an hour when i get home from work) and drop another pant size!

  194. My goal for the next six weeks is to keep all grains out of my diet and eliminate dairy (in order to reintroduce it and gauge how my body reacts), and also to strength train twice a week. This will be quite a challenge, as my family and I are soon to embark on a three week road trip vacation from TX to Canada. So glad wine and cider come from fruit and not grain! 😛

    1. Wait, not that I’ll be drinking and driving! Just realized how that sounded lol

  195. I plan to get the last remnants of the crap out of my diet, and as I’ve started cycling to and from work I want to keep it up and add in a sprint session a week and get focussed on my primal movements!

    I don’t know if I’m unusual but I’ve been trying to be primal for over 6 months and haven’t yet seen any real weight loss (I’ve about 50lbs to lose)… I do feel better within myself, but I’ve done every conventional diet on the planet over the last 20+ years and have fluctuated between 168 at my lightest and 252 – I have never been anywhere near where I want to be at around 140 (I’m 5′ 7″)

  196. Well, I am a total newbie to this, but my sister has been my most awesome cheerleader and supporter. I have a lot of weight to lose (100+), and I need to get healthy. For the rest of summer, my main goal is to eat healthier, move more, pay attention to my body, and keep learning more and more about this lifestyle. I know that I need to change my entire outlook and my entire lifestyle to make this happen, and I am beginning my journey to health today. Thank you, Kodi Bird, for pushing me and supporting me. Here we go! 🙂

    1. Yay Misty! You can do it! I’m here, and this community is here to give you all the support you need.

    2. Oh yeah- ill post my 6 weeks too so we can support each other!

      For the next 6 weeks I will focus on what I CAN do with my injury not what I can’t do. (Being positive!) I will work on increasing my squat and DL PR’s, and getting pistols.

      I will find tune my diet. Increase veggies and stick to 80/20 instead of the 60/40 it seems like I’ve been doing.

      1. Yay, Kodi! 🙂 We are going to do this together! Woo Hoo!! Thank you for being my awesome inspiration and for being the best sister ever! 🙂

  197. My goal is to finally recover once and for all from adrenal fatigue. I first got it at 16, and again at age 25. I’m done with it, so I’m going to pursue the dreams I have instead of being stuck in a stressful life that doesn’t make me happy and drains my energy.
    So far, I signed myself up for a new education, started doing yoga and am listening to my body more than I ever have. Most of all, I’m learning to navigate my life towards happiness instead of pushing myself towards where I think I’m expected to go to.

    1. That’s great! I’m also working on my adrenal fatigue. It’s hard especially has a Type A person.

  198. What perfect timing! This week I decided I really needed to get serious about kicking the grain and sugar. I’ve made it through one full day and I’m a little over half way through the second. My goal is to give it my all through Labor Day weekend and see where I’m at.

  199. My goal is to develop a stretching routine and do it every single day. I tell all my patients that they NEED to stretch to keep their muscles in good condition, but I very rarely do it myself. I am going to change that.
    I do a job that is very hard on the body, I should look after it better.

  200. I have a couple of goals…
    1. I had an issue with my achilles tendon that made me pull out of my last 2 half-marathons. I am finally not in any pain, so my goal is to transition (slowly) into Vibrams.
    2. I am currently doing a Whole 30 for July, and have been feeling good. I would like to continue to weed out the foods that cause me to bloat and not feel good. My plan is to take a few days “off” in early August, then do another Whole 30.

  201. I AM COMMITTED TO BYCYCLING TWICE A DAY. Once for my dog and twice for me! Thank You Mark and all the other paleo dudes and dudessess, Im down 56 lbs, and great energy and have thrown my canes away! Wanna know more about how i did it, well , pat yourself on the back and take a bow, MR. Paleo, without you and the wisdom you have imparted im back in the saddle again!

  202. I’m committing to 3 sessions of hot yoga a week – it always makes me feel awesome, and I already bought a session package, so there is simply no excuse to not take advantage.

    Thank you Mark for giving me the motivation to make this happen!

  203. Impeccable timing!

    My goal is to improve my sleeping habits and spend time meditating before I go to bed, or as I wake up. I am sick of waking up not feeling refreshed, and this challenge is perfect for pushing me to change.

    My other goal is to be an example of what it means to be primal, especially to my parents (I’m 16) since they were a little wary of my diet/lifestyle change. I don’t want there to be a reason for my dad (doctor) to tell me to lay off the saturated fat! 🙂

  204. I endeavor to stress less and be more mindful in everything I do. My job has caused me a great deal of anxiety in the last year and has actually started negatively affecting my health–essentially counteracting much of the good work I’ve done by switching to the Primal lifestyle. Therefore, I challenge myself to truly realize that my job is only one facet of my life and that it does not control me. I will concentrate my efforts on being more present in my life outside of work – in my relationships with my wife, family and friends, in my workouts, etc. I will not allow my job to break me down physically or mentally. Instead I will embrace the blessings I have all around me and do so in a manner that would make Grok proud.

  205. You have a way of reading Minds Mark!
    For the rest of summer starting today:

    1) Walking, even a short distance twice a day, preferred morning and night before breakfast and after supper
    2) Muscle training Minimum once a week
    3) Sprint barefoot in the backyard once a week
    4) Playing volleyball with friends or some type of play (Frisbee, hacky-sack, rock climbing)
    5)Trying to kick all forms of processed sugars 3 day minimum


  206. My goals are to accomplish the challenge (hopefully my knees won’t give out like last time) and to keep all added sugars out of my diet until my hypoglycemia is back under control. Time to get creative because I’m craving those sweet things!

  207. I’m going to become mobile enough in my calves and ankles to do a full pistol squat. Strength is there, range of motion is not.

  208. I’m new to MDA, but everything here makes so much sense, and in just a few weeks of following an 75% primal diet, I’m already noticing differences in how I feel. I’ll be switching over to a new challenging job in the next week, which might pose some challenges so this is a perfect time for me to establish some goals

    -Follow a Primal diet at least 5 days a week
    -Make sleep / recovery a priority
    -Continue crossfit workouts a minimum 3/week


  209. I want to challenge myself to do 3 sets of 10, then 15, then 20 burpees 4-5 times a week with 90 sec planks in between sets.

  210. My goal is to push myself to do a strict 30-day paleo challenge. I havent stuck with it long enough to see all of the benefits I could see. I really need to cut out my sugar. That’s my biggest weakness. So goal…WAY less sugar, no dairy and no grains (obviously). Good luck everyone else with their goals too! :]

  211. My end of summer goals.

    1. Sleep more
    2. Make better food choices overall.
    3. Take time to be creative and appreciative outside for at least an hour a day.
    4. Practice yoga daily, even if just for 5 mins.

  212. Echoing the remarks of others- what a perfectly timed post!
    I am doing a bootcamp challenge 5k at the end of September and I keep telling myself “the training program in only 8 weeks long so you can start tomorrow”. I’ve been saying that for about 3 weeks.
    I am also going to start riding my bike to work. In the Midwest it’s been HOT so I keep using that as a excuse. But I will run and ride for the next 6 weeks!

  213. I just love fitness goals! I think they’re a huge part of moving forward and always keep things interesting. The more specific, the better.

    Goal #1: Hit an out of the park homerun in my slow pitch softball league. I’ve been doing pushups with perfect form to get stronger, and have seen amazing results. The season ends in about 6 weeks so, bam, perfect timing!

    Goal #2: Sprint weekly. Sprints are the one primal movement that I don’t work into my week consistently, so for the next six weeks I’m committing to doing a sprint workout once a week.

    Goal #3: Run a 5k without stopping. There’s a race here in Anchorage at the end of August with a 5k, half, and full marathon. I’ve never ran a 5k without stopping and would love to be able to do that, and improve on my time from last year!

    Good luck to everyone and remember, one day at a time! =D

  214. My goals for the rest of the summer is to keep up the Paleo diet (yay 6 weeks on so far) and continue my lifting heavy things. About 2 weeks ago I started my lifting heavy things and boxing, and am still trying to get my form right. I want to make sure I keep up the good behavior and stop having cravings for mexican food and mac cheese. I’m worried about the finite will power and giving in to those.

  215. Starting now, my goal is to be mindful about what nourishment a food will provide my body before I eat it. If the answer is none, then it’s not passing these lips. I am also going to lose this 5 lbs I’ve gained over summer by tightening up my portions and getting cheats back down to 20% or less.

  216. My goal is to look better naked in six weeks. I’m using this goal as I don’t think the scales tell the full story & it can sometimes be soul destroying. To achieve this I’m going to:
    * lift heavier weights – push myself
    * play more soccer with my daughter – it’s so much fun it never feels like exercise
    * do more plyometric exercises
    * pack picnics and take the family for trail walks
    * start getting more creative with my paleo recipe repertoire

  217. I’m really digging this too! For me its to continue doing the Stronglifts 5X5 I started a few weeks ago, and cut back on the booze. I find I’m not so good at just 1 drink and after a few I tend to snack a little too much. Thanks for the extra bit of focus Mark.

  218. My Goals are to:
    1.) Cut back a bit more on alcohol, and
    2.) Not stress about missed “gym” workouts when I feel more like going outside to jump, sprint, crawl, climb, or play golf (walking obviously). My strength will not go far if I simply stay active.

    Much better for my state of mind, and Vitamin D levels.

  219. A couple of different goals for me in a couple of different areas:
    -Successfully complete Air Assault School
    (and do so with a positive attitude and stay as primal as possible)

    -Continue to read the Bible everyday
    -Continue to walk 10k each day

    -Squat and Deadlift 2x my body weight (with proper form)
    -Bench and OH Press 1.25x my body weight (with proper form)

    -Start back up my Kombucha batch
    -Use bone broth more often

  220. I’m committed to going Primal again. I started Monday. I had been completely primal about 3 years ago, lost 90lbs! It was the first time i ever had success with weight loss and kept it off for almost 2 years. I then went thru a divorce and had to work overnights to support my kids by myself and let it creep back on, i justified it as I was :going thru a bad time” Not anymore! I’m taking ownership and starting over!

  221. I just posted this yesterday! :

    Okay folks, I’ve put this off for far too long. Going primal tomorrow and staying primal for 30 days. (Hopefully just keep going after that.) Give me some encouragement!

    My goals are to avoid any poisons (grains, sugar, alcohol, smoke, heavily processed foods), 2 Primal Essential Movements workouts a week, plus one sprint session. Lots of sun, exploring the nature reserves around the area with lots of hiking, an keeping up with my family and friends. And of course continuing hunting and gathering vinyl and exploring new music. 🙂 Oh, and as much reading as possible.
    Good luck everyone!!
    Hitting up the grocery store tonight, one of my favorite days of the week.

  222. After a mild attack of exercise induced rhabdomyolysis about a month ago, I am finally ready to return back to exercise. But my goals have changed now. Instead of as many days of crossfit I could fit in a week, I plan to include at least one yoga class per week and some long walks and drop some of the crossfit classes I have been attending, and learn to listen to my body and not push beyond fatigue. It’s been a tough lesson to learn but a valuable one. I realized the rhapdo hit me because I wasn’t resting my body when needed and I was simply doing too much. I plan to play more with my kids, plan less in my days and learn to relax more. It’s a fine balance.

  223. Two goals:
    1. keep running and build endurance. I also climb treadmill hills, but I added running back again about 8 weeks ago, taking it slow and running in intervals of varying lengths. Running makes a huge difference in how I feel. My moods are more stable, my body feels more my own.
    2. Ditch the sweet stuff, meaning sugar and stevia. I have such a hard time with this craviing for sweets. I quit artificial sweeteners a long time ago, but allow stevia, and I think that’s just keeping the sugar craving alive. I’d like to try life without putting this stuff into my body, and just see how it goes.

  224. My goal for the rest of the summer is to have fun with my exercise instead of just going to the gym and doing the same old routine. I just purchased a SUP and I’m working up to taking it out at least three times a week. I’m enjoying walking outside…my goal is at least 5 days a week. My husband and I found some great strand cruiser at a garage sale for only $20! For the first time since I was a kid were riding bikes! This is to much fun to be good for me!

  225. My diet goal is to dial in my diet and eat less “fail-eo” foods like gluten free crackers. I also plan to only drink a moderate amount of wine on the weekends and not have a nightly glass.

    Fitness-wise I plan to keep up CrossFit schedule of 4 days and week and get a PR of a 200# back squat by 8/31. I’m sitting at 175# right now, so consistent WOD’ing, good eating, and quality sleep over the next few weeks will get me there.

  226. Excellent
    Goal one…. Keep 100% primal
    Goal two…..not worry about what others think that I should be eating
    Goal three… long run and three speed sessions per week
    Goal four……to lose ten pounds
    Goal five……continue to attend lifeguard training once a week
    Goal six…..commit to three swim sessions per week
    Goal seven….. One long Bike per week and two shorter sessions

    Play play play with my girls on the beach

    Happy summer xx

  227. My goal is to run again. I have MS and recently lost some function on the right side of my body, especially mobility of my foot.. I have 3 year old son and one day I tried to chase after him and realized I couldn’t run! I haven’t really needed to run, but I may need to in the future. With a 3 year old boy I need to be abe to run after him if necessary in case I need to get him out of danger. I don’t need to be able to run far, just far enough to save my little boy, or perhaps just play a game of tag.

  228. This is exactly what I needed! I’ve been waffling with this stuff for awhile, I always come back to the Apple! I just found out I am celiac, and this just seems the time! I’m pleading to being active every morning for an hour before work!

  229. My goals are to work more on pull ups and harder on the rest of my workouts , I also need to clean up my diet. I still love sweets. Hopefully I will drop a few fat pounds and increase my lean muscle weight.

  230. my challenge is to eat all real food (I have a cliff bar habit almost daily). And meditate for at least 10 min a day 🙂

  231. My goals for the next 6 weeks are as follows:

    1. Complete my 21-day transformation plan during the first 3 weeks (just bought the book!) and keep improving during the second 3 weeks.

    2. Lose 3 inches off my waistline and lose 15 pounds of fat overall.

    3. Increase standard push-ups to 2×40, chair-assisted pull-ups (2 legs) to 2×20, full squats to 2×40 and hand/feet planks to 90/45 seconds.

    4. Buy a standing pull-up bar.

  232. Beat my PB for 5km, currently 22:03 set March 2011. Ideally want to get under 22 mins, have osteoarthritis in both hips but have realized that 6x 400metres once a week , run fast, is sufficient to improve my 5km time each week for the last 6 weeks .
    In another 6 weeks I aim to get 46 seconds quicker at least!

  233. My goal is to keep up the core muscle workouts (especially stomach), as to generally get stronger and get rid of a flared rib.
    Another goal is to be able to get through a certain 6b+ climbing route and if possible through some 6c routes by the end of summer.

    And the last goal is to help a friend get as healthy as I can get her to be ^^

  234. My goal for the rest of the summer (and forever, really!) is to GET IN SHAPE once and for all and be the healthiest I can possibly be. Enough with the excuses, the laziness, etc.

  235. This Sunday will start my 6 Week Nerd Fitness Challenge. I will be utilizing the forums over there for the great community support while I work on the two goals I am setting for myself this time around.

    Goal 1: Eat 100% Paleo foods for 6 weeks, cutting out eggs and dairy for the first 21 days and re-introducing eggs in week 4 to test reactions and the same for dairy in week 5. I may have to cut back on these foods because I tend to over-eat them. This past month I fell off the wagon, gained weight, lost momentum and my body is a mess. I plan on fixing this by going completely clean for these 6 weeks.

    Goal 2: Get my workout routine back on track and going stronger. With vacation I let my martial arts slip and I need to work on improving my speed and power. I am going to do this in the next six weeks by starting and sticking with a routine to train what I need. Tuesdays is training for power with body weight circuits, plyometrics and indoor wall climbing. Thursday is my intensity (sprint) day with either my martial arts training, jump rope or hill sprints. Fridays will be balance work with yoga, Movnat or STrength circuits done with a balance ball. SUndays I’ll be traing agility by doing soccer/football drills, jump circuits (plyometrics) or some fun with frisbee, kayaking or soccer.

  236. My goal is going to be learning how to transition from my 20’s to my 30’s by finding new ways of taking care of my body to rock my 30’s better than my 20’s!

  237. I commit to eating grain-free(excluding rice) at every meal, and fill whatever hunger I have left with a more “paleo-friendly” carb like potatoes – sweet, purple, or white, rice, bananas, or apples. I am still attempting to eat 100 g carbs per day because I don’t have the funds to buy the good proteins and fats that I need to fill up on (broke college student) nor do I feel comfortable enough to go low-carb too quickly, so I’m phasing out of it. That, plus gluten products make my head foggy!

    I’ve gone about 4 days upholding this goal so far, and I am looking forward to see how much more second-nature it will feel by the end of 6 weeks 🙂

  238. My challenge for the rest of the summer is to gain lean muscle mass and get up to a stable weight (I lost a lot of weight due to an autoimmune condition) The paleo/primal diet has helped me get on the track to health again!

  239. One full pull-up (chin over bar). Just bought one of those over-the-door thangs—woohoo!

  240. Completely read my mind. I guess it is that point in summer where you start to realize its time to get serious after a few weeks of slacking. Earlier this week I made that realization and re-committed myself to my goals, starting by tightening up my primal eating, giving up the weekend drinking habit, and consistently attending my crossfit classes 4 times per week. My ultimate goal, which I haven’t made much progress on since May, is -20 lbs of fat and -10% in body fat percentage. This will probably take me more than 6 weeks, but I expect to be well on my way by September. I’m encouraged by my small wins in this first week and feel relieved that I have fallen back in love with this positive lifestyle. Wish me luck and good luck to everyone else in your last six weeks of summer!

  241. I am so excited about this challenge, I needed a reason to solidify a fitness goal and this is it!

    I am committing to 4 days a week of bodyweight training (squats, push-ups, sit-ups, anything I can find and do anywhere with my kids) and 1 day per week of sprints!!!

    I’ll be journaling it all down to ensure I keep up! Thanks for the challenge boost (I needed a little push).

  242. I just got my blood test results today so I have measurable goals to attain.

    Current Stats:
    M, age 51, Height 6’3″, weight 211
    Triglycerides 122
    HDL cholesterol 62
    LDL cholesterol 162
    Hemoglobin A1C 5.9 %

    Goals for 6 weeks
    Weight <205
    Triglycerides 62
    LDL cholesterol <130
    Hemoglobin A1C < 5%

    Strategy: Walk 40 minutes at least 4 times a week. Elimate all potatotes, rice, wheat (already done), corn and dairy. Continue with 90 % paleo diet.

    Continue with swimming 3 times a week and Crossfit 3 times a week.

  243. I commit to doing activity that improves the quality of my life. Yoga for my tight muscles, cycling because I love it and sleeping/resting because I dont do it enough.

  244. My goal is to stay sober. I’m 50 days clean from speed and heroin. I also switched to paleo and my workouts are yielding results. My abs are becoming washboards. My energy levels continue to be higher than they ever were (consistently) as a speed user. Nothing can detract me from this path.

    thanks for the inspiring post.

  245. Happy 60th Mark! (not sure of the exact day)

    Thanks for this (and every) post. My rest-of-summer goals are:

    – 2 strength workouts a week
    – 1 weekly interval run
    – walking and/or swimming and/or tennis, etc. every day.

    From someone slightly older…

  246. Yes! I love this. I’ve met enough endurance goals this summer and am strictly on a “exercise for fun” schedule at the moment. BUT I would like to do more yoga…I live up north so have no access to classes but i do have 3 lessons on my laptop I do.

    My goal is to do yoga 3 x week!

  247. My goal is to increase yoga to about 3 hours a week (and by the end of 6 weeks be able to touch my toes… average for some people but currently impossible for me!)

    I also want to go to the park at least 2 times a week and complete the Whole 30. I have completed 21 day challenge surding the beginning of the summer and since mantained about a 85/15 ratio, but due to weight loss goals I would like to try the more strict Whole 30 and then return to about an 85/15.

    Last but not least, I want to go surfing! I would like to surf at least 3 times before the end of the summer, good wanves or no waves I want to be out in the water.

  248. I stumbled on this challenge at just the right time….I have just made a hard decision for myself to challenge myself at work and strive to move up the ranks….I also have been challenging myself to get healthier….I have watched the documentaries about food on netflix, and that has really opened my eyes, a few made me cry…..I really want one of your primal eating books to learn how to eat smart while still enjoying your favourite meals….so much stuff out there is marketed as healthy but quite the opposite….i find it can get really boring trying to eat healthy, i need ideas, so my husband will also benefit from my cooking! 🙂 My challenge is to avoid all processed foods and weight/resistance train more often.

  249. I am new to the primal blueprint (only been two weeks so far) so my goal is to start working out like Grok! I’ve been an avid student of Conventional Wisdom when it comes to exercise and it will be a challenge to change my mindset.

    I also want to start meditating daily and play with my dog more!

  250. I am going to 1. Get more consistent with my ketogenic eating, for my best mental health and energy levels 2. Get moving every day or so to help keep stress down, including Lifting heavy 2xs a week minimum, like I used to and 3. Get my weight back to the lower 140’s and maintain until this time next year, as I am tentatively planning a much needed diastisis recti repair and abdominoplasty.

  251. My goal is to pay attention to the detail. This doesn’t mean become self-involved. It means paying attention to not only what I eat, but why I eat. Pay attention to my fitness, not just to lift heavy, but to lift correct. Figure out why my stubborn belly fat hasn’t gone away. Perhaps its cortisol levels, lack of quality of sleep. Whatever it is it’s time to get down to the root cause of things.

    My plan is to take a log of everything I eat for 4 weeks straight, workout 5-6x a week, and pay attention to technique (hopefully get a Deadlift PB in there), and focus on quality of sleep and lowering my stress levels through daily mindfulness.

  252. My fitness challenge is to take the family on two day trips to a state park in the area and enjoy a hike or two together! The post is a little bittersweet, thinking about the end of summer, but a great challenge to get out and enjoy it!

  253. I just discovered MDA/Primal Blueprint and am currently reading…err…intellectually devouring Mark’s book. My goals for the remainder of the summer are:

    – Walk my dog twice a day: A brief one in the a.m. before work and a more substantial stroll after dinner. It will not only make for a happier pup, but will help fulfill my Primal Fitness Rx.

    – Get off of night shifts! I am a RN and have been working 12 hour nights for the past year. I have noticed my mental sharpness and health decrease over that time. I have decided that it is enough. I have an interview for a more “primal” scheduled position next week!

    – Implement and cultivate the Primal lifestyle more fully. Continue to frequent my local H.S. track once a week and SPRINT!….Enjoy the bounty of the Farmer’s Market in summer….Slow down, disconnect in order to reconnect.

  254. For the next 6 weeks my goal is to eat 100% Primal/Paleo clean and get in some kind of extra physical activity (even just walking the dog) 4-5 days a week.

  255. Wow! What timing! At work today, three of us went to lunch together. Two of us went back to work. The third one left the restaurant on a stretcher and went in an ambulance to the hospital. The diagnosis: stress and dehydration.

    As I left work, I committed to myself to start doing some of the things I’ve been pondering. Therefore, I will:

    Locate and purchase one or two more pair of water shoes (I can’t bring myself to go barefoot, but I did buy a pair of water shoes two years ago and wore them out. They are the only shoes I’ve had in the last decade or two that I didn’t take off immediately when I got home.) Time: Not later than one week from today.

    Get my bench and dumbbells out, dust off the cobwebs and locate them on my back deck. Time: Tomorrow

    Start using the dumbbells according to a schedule I already have on my computer. Time: Tomorrow evening when it cools down.

    Print out the schedule. Time: As soon as I post this.

    Mark – Thanks for the help on getting my new resolve activated. You’re the best! And I look forward to hearing about the success others are making on their goals.

    P.S. I already have a copy of Primal Cravings, but I need another copy for our local library.

  256. My goals are to exercise 5-6 times a week and get my primal eating closer to 80/20 than it’s current 50/50.

    Thank you for the mental kick in the pants, Mark! It really is a bit scary making my goals “public” and in writing! 🙂

  257. I agree with others who think this is perfect timing. I’ve been feeling sort of blech. My biggest goal is to strengthen my back and core and suffer less from debilitating back pain. I’d like to lose the ten pounds from winter I still have yet to shed. Hiking and yoga are my favorite fitness outlets, so my challenge will be to spend at least 4 days a week doing one of them. I love me a good challenge.

  258. I’m new to the Paleo world and this challenge is perfect to get me off my butt and to the grocery store for Paleo foods! I’m making a supreme effort this time around to lose the weight (23 so far, 50 to go) and the Paleo lifestyle makes so much sense that I’m going for it! So my goals for the next 6 weeks:

    1. Transition over to a Paleo diet and be 80/20 Paleo by the end of August.

    2. Training for a 5K in early September in which I hope to be under 40 min.

    3. Lose another 10 pounds!

    Thank you, Mark, for all of the great knowledge and daily insights you share with us!

  259. Ok so lifting heavy things doesn’t come easy to me, so I signed up for crossfit and am committing to going 3x a week to get that element into my primal lifestyle. I think that is the biggest thing I want to work on for the rest of the summer.

  260. Great idea. I have three things I’m going to be doing.
    1) Eliminate desserts, especially the kind I eat to stave off anxiety attacks.
    2) Daily physical activity of some kind. I need to log some physical exercise from a menu of primal friendly activities.
    3) Launch and write for my blog three times weekly.

  261. I am committed to lifting heavy things three days a week. Thanks to primal living, I have lost the excess fat (and three dress sizes) in just three months. Now to lose the flab and get strong!

  262. I am going to start rock climbing. I’ve always dreamed of joining a local rock climbing gym and enjoying myself while getting in better shape along the way but I am finally going to do it! I cant wait to get out enjoy nature and have it just be me and the mountain. I’m going “grok” climbing!

  263. I plan to kick the insomnia that’s been ruining the quality of my life. I currently get about 3-4 hours of sleep a night and if I get more, it’s during the day when I need to be doing other things. My goal is to be getting least 7 hours of quality sleep each night by September. I also aim to be 10 pounds lighter (225).

  264. I am going to go for a walk outside every day, no matter how hot it is.

  265. I am starting a weight program on monday and my goal is 3 times a week every week for 6 weeks.

  266. I’m in my first year living primal, and it’s been a huge journey for me. I think this topic has come around at just the right time for me! My eating habits have improved hugely, but now I need to kick out the CW in my fitness regime.

    I live in Sydney, Australia, so it’s the slow upward climb from the chill of Winter to Spring. I can feel it happening today! So rather than use the daylight hours of summer to finish that warm weather goal, I’m going to tackle something my summer body will thank me for….the dreaded pushups!

    I’ve struggled to get proper, core working pushups for years. I can do what I call ‘girly knee’ pushups. But I want to be able to do them off the toes. So I’m setting a specific daily goal – 5 proper pushups per day, for a week, then adding 5 every week. Right now my arms are giving out on me part way through, though my core is set well – at least I think it is! I’ll probably also do some reading in the fitness section on the forum for some advice.

    Wish me luck! 🙂

  267. I’ve just cleaned up my eating, not that it was very bad. So now it’s time to double down and get serious about exercise. Since my local pool is closed this summer, it’s a good time to get into the weight room and Lift Heavy Things. Also do some squats and lunges, no excuses!

  268. I would love to lose another 10 pounds before I go back to college on August 15 (I’ve been out for summer break).

    I’d also really like to get into CrossFit this fall, but I feel like I have a lot more work to do as far as getting my fitness up to the level where I *might* survive it. My goal is to stick to doing PEMs 3 times a week, and throwing in a cardio day at least once a week (doing easy things like walking with my dog, hiking at the local state park, etc.).

  269. I needed this post to get me going. I have not moved much this spring or summer and need to get back at it. My busy schedule had me relaxing on off days too much. My goal is to move my body every day! Of the couch and out to the road. Walk and use my muscles. And track my food. I eat well but still too much.

  270. My goal over next 6 weeks is get my workout routine per primal blueprint configured and established and cut out my excess cardio….

  271. I am almost 39 (August 9) and I must change my life. I’ve made every excuse in the book on being fat and I’m sick of myself. I’ve been mulling something like this over in my head, so when I read this today, it spoke to me. So, my goals: go Primal. I’ve been doing somethings and not others, but I must do it all the way. And to do couch to 5k.
    I started a blog over a year ago to keep me accountable, but that hasn’t been all I needed. I need to believe in me.

  272. The past two years has been amazing for me.
    the past two years has been horrible for me.

    Over two years ago I became Primal.
    That lasted for just over half a year.

    I joined the Military and found the job I never thought I could have.
    I was no longer primal. I gained 10 lbs. Then 20. Then 15. Then 8.

    If I want to keep to my the life I want… I need to be healthy.
    If i want to feel and be healthy I need to go Primal once more.

    I’ve been trying to become Primal again for a year and a half.
    So many false starts. I berate myself every time.

    Now a days i can not even last two days Primal.
    Because of this… perhaps I can last 42.

    My challenge is to myself. To eat Primal the majority of the next six weeks.
    To not let a single slip turn into an avalanche.

    To not worry about exercise. To do exercise at least 3 times a week.
    Nothing big. Walk instead of drive. Or a few minutes of plants.

    My challenge is to prepare and show myself I can do it.
    That I will be ready for the Primal Challenge in September.

  273. To get strong enough to be able to uncock/decock my crossbow.Currently i can only do it a little over half way…So more pull ups,lifting,and core workouts 🙂 May the force of Grok be with me!!!

  274. I want to be down 10 lbs of fat in 6 weeks! I am also working on strengthening my transverse abdominals, improving core strength and general stability. I’m adding in some more pilates to my routine — let’s say 3x per week for this challenge. There! Done. I wrote in on a public forum. Now I am morally obligated to live up to it.

  275. I am committing to train (2xweek) and run in my first 5k in 10 years. I just picked up running again two weeks ago and feel great! Just finished reading Born to Run as well and LOVED it.

    Also, I am going to hold myself accountable for the LHT movements 2xweek (which I tend to forget to do) and I commit to cleaning up my diet. I have not been cheating too much, but 1-2x week plus alcohol has got to change.

    I have recently begun eating more and NOT counting calories since I have not lost any weight in a month probably due to eating too little. But hey, this is a life-long process so I am trying to be mindful of long-term goals and not get hung up on what I look like right now. (I just had a baby, after all)

  276. Hi all,

    firstly I have bought quite a few your books now Mark – fabulous stuff.

    I just need to fine tune. I adore a Paleo diet and love your excercise strategies. I have removed lengthy cardio. whoop much better off.

    My challenges are a few, however to start: Get rid of aspartime /diet fizzy drinks and to reduce/get rid of legumes. Oh I love love the legumes, having about a 1/3 cup on my daily huge lunch salad. Whaaaa.

    Love Erin

  277. Tomorrow morning I find out if I have lynch syndrome. It’s a genetic mutation that highly increases the risk of a number of different cancers. My mother passed away at 56 in March due to a lynch related battle with cancer and my brother is just now free of his colon cancer at age 30. Tomorrow is an extremely important day and the end to almost a years worth of anxiety (if I DO have it, time to move on and go on with the proper testing). I promised myself either way, my stress eating habits will improve, I will take better care of myself, and have fun at every moment possible. My next 6 weeks challenge is to nourish my body with real foods and to run, play, hike, and kayak my way to a wonderful life with my son and to stop letting the anxiety of the unknown break me. Time to live in the present and to make the future the best I can!

  278. My goal for the last six weeks of summer is to only drink twice a week and limit the consumption to less than three drinks. I think this will give me the extra boost I need in order to achieve my fat loss goal and help me progress physically.

  279. My goal is to incorporate all the tips on sleep that I’m not yet doing and focusing on getting solid sleep every night. I believe that will transfer over into other areas of my life – psychological and physical. Thanks for the motivational post!

  280. i’m committing to going primal for the first time. no grains, beans, or added sugar. less dairy…moderating that dark chocolate habit. i’ve danced around it for a long time now, but never taken the plunge. honestly, i know i’ll always wonder if primal eating will work for me if i don’t try it for myself. i have several digestive issues i’d like to resolve, like constant boating after meals. I’d also like to drop about 10 pounds and put on a little muscle. I’m a former mileage queen, so i’m also committing to catching a weekly yoga class, evening walks, sprinting a few times a week, and 3X weekly body weight training circuits in the park. Here we go….!

  281. My goal is to lose weight (not only for the sake of losing weight) but to also reverse my symptoms of PCOS: insulin resistance, weight gain, acne, thinning hair. I have felt terrible for way too long now and it is time to make a change =)

  282. My challenge is this: I have 40 days until I see my surgeon, who will let me know at that time if my reconstructed ACL has finished healing and I can A) stop physical therapy and B) finally return to taekwondo (I injured my knee on December 1, 2012, and had surgery on January 2, 2013); until then, I will continue doing my physical therapy (as I have been doing every day since January 3), which includes daily walks and/or stationary biking. Fingers crossed that in 40 days, my surgeon will have great news for me!

  283. Just turned 63– and finished my first year of all-standing at my workplace 8-10 hours a day! New challenge is to get 3 days of sprinting, two of bodyweight, and two boxing days for the next 30 days and beyond.

    I feel like I am 19 years old– primarily because I stay fairly primal and active– but I also am getting back on those Primal Fuel shakes that really help me focus on my ultimate goal of being 5-9 and 163 (ten more to go!)

  284. My Primal Blueprint 21-Day Challenge is to go Paleo and lose 8 pounds the next 30 days. And then continue to lose weight and become stronger, leaner, healthier

  285. Thanks Mark!
    I am taking steps to join the paleo lifestyle. I have spent a lot of years making very strong bad habits. I don’t expect to suddenly switch over to new habits right away. I am 48 years old and weighed 313 pounds when I started on June 18th. So far I have lost 15 pounds, I feel better, my clothes fit, a lot of residual body pain has been reduced, and I am able to begin exercising.
    I appreciate the daily support and reinforcement. It’s been a tremendous help!

  286. Four goals with no vagueness:

    1. Increase intake of sauerkraut, keifer and try kombucha.
    2. Join gym in order to attend HIIT spinning class–weekly!
    3. Restart my old physical therapy moves for spinal stenosis in my neck.
    4. Restart abandoned hamstring/calf stretches. (I am really dreading this one. Once, after 7 months of agonizing yoga work, I was able to touch my toes. I haven’t even tried in the last two years. Ugh.:()

    Best to everyone!

  287. My goal is to eat mindfully. I know this is vague, and I know that doesn’t mean “be strictly primal for 6 weeks,” but my biggest issue has always been binge eating. I want to use these 6 weeks to not binge, instead having bigger meals of as many whole foods as possible without depriving myself.

    Oh… and to keep lifting! I went abroad for a while and had no gym access, so I was mainly biking and walking with occasional bodyweight things. I need to gain back my strength, because my max bench is laughable right now.

    I hope everyone does well with their self-challenges! :o)

  288. You’ve been in Cali WAY too long Mark. Here in new England it was one of the coldest, wettest springs I can remember. I live at the beach and I intend to swim, surf and watch as many sunsets as I can. My goal is to be as brown as a grocery bag and to have silky smooth feet from miles walked in the sand. I spend too much of my life chasing goals and it’s high time I start to relax and enjoy more. See ya in the fall.

  289. To be ab1e to do at least 1 chin up by 3 weeks! getting stronger 🙂

  290. I can’t just seem to focus on one goal, but so far my goal is to loose lasting 20 pounds, not freak out everytime I see the numbers on the scale. Challenge? Try out Cross fit and stick to it for a month

  291. I have 2 goals for the remainder of this summer. (1) to be able to do 1 pull up (seems a common theme!) and (2) to train for a 10k without going “chronic”.
    I love the primal fitness idea of getting fit without dedicating your whole life to your body. In previous years it would have been four runs a week in the lead up to a race. Now I’m thinking two runs of no more than an hour plus a Grok-style sprint session and body weight workouts should have me ready no bother! Oh, and daily walks, but those are more for pleasure than fitness tbh.

  292. My goals are to get to bed by 9:00 3 days per week, to lose those last 6 pounds, and to eliminate dairy for 3 weeks to see if it helps my acne. Thanks for the challenge, Mark!

  293. My goal, for the next 6 weeks and beyond, is to use the primal lifestyle outside of the house and gym. Instead of hitting the garage gym and calling it a day on activity I’ll enjoy more activities. Finally try Stand Up Paddle Boarding, join the local rugby team, pick up rock climbing again. This is the reason we eat right and workout, so we can enjoy the world while feeling great.

  294. How perfect that you post this now. I just signed up for my very first CrossFit competition in August. I’ve only been doing CrossFit since May, but I’m already addicted and wanted to have something to push myself for this summer. Thanks for the great post Mark. You’re always right on the money.

  295. My goal is to do some kind of movement everyday and just enjoy the rest of my summer.

  296. Goals for the rest of summer:

    1. Continue to do Insanity every day.
    2. Be binge-free!
    3. Reduce grains, dairy, legumes and added sugar as much as I can in my situation.
    4. Make primal snacks for when we are on the boat (so I don’t fall off wagon).

    Number 1 and 2 are most important and most easily measured so I will focus on those as my “challenge”.

  297. I’m about to start a new career, but am enjoying staying home for the first time in my adult life for the summer. While at home, we (my husband & I) joined a gym and now he’s training me. My goal is to make my body lean & gain strength, which I’ve never had really. I’ve been mostly Primal for almost 2 years now & my second goal is to cook more so my whole family can eat at home & eat healthy.

  298. Hi, I’ve just finished reading The Primal Blueprint, so my 6-week goal is to transition to a paleo diet using the 80-20 rule, and add two Lift Heavy Things workouts a week to my usual cycling routine. There’s a cool assault course near where I live and I’d love to be able to do a complete circuit of it one day, so that’s my long-term goal!

  299. I have to keep my goals small still, so I am committing to being off the computer at 10 p.m. every night, no exceptions. (Did that during your last 30-day challenge and it was great (well, except for waking naturally at 7, instead of sleeping in till 9 every morning! {wink})

    I will continue to attend my twice-a-week water aerobics classes, and I will (finally!) start back up with my Doug McGuff/Body by Science weightlifting before (one) class.

    I will also move my ‘blog reading’ from mornings over coffee (which lately extends till noon!) to evenings, when work and dinner are done! (So, “see yah” tomorrow evening, Mark!)

  300. My big challenge to myself this summer is to refocus on my weightlifting (I’m doing the StrongLifts 5×5) and that requires me to be up and out the door by 6:30 AM, which used to be an unthinkable time for me to be up much less on my way to the gym! But so far, I’ve had great success and while I hate getting out of bed, I love the early morning bike ride to the gym. It’s been very rewarding and it makes me feel amazing all day. On top of that, I’m working harder (see: sprinting more, longer) in my soccer and ultimate frisbee leagues so that I can have the strength AND endurance to complete a Spartan Race in October. The race has been on my calender since January, and it’s been a great motivator to have a specific event/challenge to get ready for.

  301. Too bad I didn’t see this until after the prize deadline, but here goes anyhow – I’ve been under a lot of personal and work stress lately and have gained back a couple of pounds. My goal for the rest of the summer is to deal better with the stress and re-lose those pounds! Instead of 80-20 primal, I’m going to have to start making better choices and up it to something like 90-10. I want to continue my 2x week strength training and up my running mileage a bit, if this heat wave ever breaks!

  302. I will walk minimum 1 hour a day, every day for the rest of the summer, so help me Grok!

  303. I just wrote “you deserve to know what it feels like to live to your physical potential” in my notebook so I see it every day. I needed that – thanks Mark!

  304. Living in Calgary near the Canadian Rockies we are just entering the prime window for summer activities in the mountains. I have several goals relating to hikes/scrambles to motivate my fitness efforts:
    – Hike/run the 44km Skyline trail (near Jasper) in a day
    – Complete the Castle Mountain scramble (1300m elevation gain, 29 km distance)

    I already have my trip to Jasper planned for the labor day weekend!

  305. My goal is to get off the couch every day and do some type of exercise. i’m just beginning to eat paleo, but want my body to be fit. Really need to push myself!

  306. My goals are to clean up my eating (kick the dark chocolate and diet soda) and start exercising. I stay home with my 2 month-old twins and my other two children (3 and 5), so I’m aiming low- one walk (hour long) per week and one day of either sprinting or heavy lifting.

  307. My biggest fall back is eating bread. Sandwiches are so easy when I forget to do something for lunch, and then I feel absolutely horrible afterwards. Not any more! I know my biggest obstacle will be myself but I know I have the strength to beat it. Here’s to the next 6 weeks!

  308. I have been cheating on my cheat day….it was supposed to be Saturday night only once a week….I keep making small excuses and cheat a ” little” here and ” little” there…… adds up. My goal for the next 6 weeks is to stick to the plan I already have and actually be true to myself about it.

  309. My son texted me last night saying he was going Primal again for the next 42 days, after about a year and a half hiatus. How about me joining him? I thought about it and said Absolutely!

    So my challenge is to be about 80/20 Primal but I will NOT include any grains. For me, this also means NO beer. At 61, I’m 100 lbs overweight and seriously out of shape.

    I will also walk with my Dad (88+ years old) around the County park at least 3 or 4 times a week. Good for him and good for me:-)

    And support my son thru his Challenge too, last time he lost 85 lbs in 6 months. So I know this works. Time to stop dithering around.

  310. I am committing to drinking less, and limiting myself to red wine when I do.

  311. Yeay Mark! Thanks for rallying the troops!! Just the extra incentive I needed.

    My goals in the next six weeks

    -go to my crossfit class 2x per week
    -complete my 5k training
    -sign up and complete a 5k the beginning of September or end of August.
    -buy new clothes for my awesome
    new bod
    -nap and read and rest as often as I want, need or can.

    Cheers y’all

  312. Mark, your challenge is music to my ears! I have signed up for my first distance triathlon (in early September). Training is going to be tricky because I have strained biceps and a strained left hamstring. My goal is to finish the event, even if I have to sit out the swim. Specifically I will train train sport specifically no less than 3-4 days a week, resisting the temptation to overuse strained muscles! I will be eating clean, meaning Primal leaning Paleo (no dairy unless it’s raw and no grain or legumes unless they’re sprouted).


  313. Mark! Thank you for extending your challenge! I have signed up for my first Triathlon (Sprint distance). My goal is TO FINISH!

    Why is this a challenge? Because I have two strained biceps from maxing out on pull-ups and curls one peak week in May, and one strained hamstring from the best water-ski session of my life!

    How am I going to do it? CLEAN EATING (I’m even taking out all dairy unless it’s raw–including whey, and all legumes and grains unless they are sprouted). And ADEQUATE RECOVERY between trainings, while still moving daily.

    (As The Chop-Chop Girl I “Chop Veggies weekly, Eat Real Food & Move Daily, and Love Constantly” so l’m hoping this formula pulls me through!

  314. I’m going to post my goal even though the contest is over:
    Starting next week I’m going to go to my fitness 360 crossfit training classes 3 times a week 🙂 I’m out of school, so I have time to really kick my own butt 🙂

  315. I am posting my goal here even though the contest ended as I am just now reading this article. I will walk every day for at least half an hour and also will get more sleep, at least 8 hours every night. I have been doing kettlebell training 3 to 4 times a week but really need to work on moving frequently at a slow pace.

  316. One summer goal is to begin the primal diet by eating strictly paleo for breakfast for one month, then add lunch in the next month, and dinner the third. I’m one week in and find that if I start the day paleo, I am finishing the day paleo with no real cravings. Awesome!! Exercise goals are to tighten up a solid routine that works for me. I’m still trying to figure this one out. Wish I could do crossfit but it’s just too expensive for me right now. I have lots of other things I can do tho; it just takes planning and executing.

  317. I am psyched to have just read this also!
    I am starting a challenge for myself today.
    I need to lose 30 lbs.
    I go to yoga at least once a week, and yes, it is a great strength training/stretch kind of workout.
    I do cross training 2 x a week and I need to put some cardio in there.

    My goal is to look great by 60, which is 2 and 1/2 years away! It has taken me approximately 6 years to put this weight on. i am looking forward to eating primal and feeling better, less achy, hopefully!

    Ir seems like there a quite a few of us doing this challenge, so let’s build each other up!

    Good luck!


  318. Love all of your goals! So inspiring 🙂

    I’m making mine weekly starting this week with tightening my diet, drinking only or less than 2 glasses of wine, getting to bed earlier (with summer here, been staying up way to late!) and committing to my 30 min daily walk….

  319. I’m 20 pounds down and feeling incredible thanks to 4 months of Paleo eating! Now it’s time to incorporate some exercise. My goals are:
    1. Drop 10 more pounds
    2. Use the Zombies, Run! app twice a week (first 3 weeks), increasing to 3 times a week (for the last 3 weeks)

  320. I have a doctor’s [alternative doctor’s] appointment coming up in a few weeks. I want my hormone levels to be as closed to balanced as they have been in the past when I’ve taken hormonal supplements. And I want to have slacklined at least once a week between now and then. 🙂

  321. I recently joined an accountably group over Facebook called Butt Lift Babes. Every week we do a new glute workout Monday Wednesday and Fridays. On Tues thurs and sat we do at least 30 mins cardio. We are required to post everyday not only about our workout but inspirational and motivational to the group as well as healthy recipes. Of course this is an integrity group and the coach is keeping points but I told her not bother tallying mine because I really just want the motivation to be simply being stronger and feeling good. Next month the group will be doing abs! This seems to be working for me as my self challenge and I hope I can keep it up as we move into fall. I really want this eating more cleanly and exercise to be my lifestyle!

    1. @Tammy, i was looking for your facebook group, but couldnt find it. do you think you could post the link?

  322. I don’t often post, but felt compelled on this one because my goal recently has been to do the opposite of this post: chill out sometimes.

    I tend to be very goal and sub-goal oriented and often get completely derailed and discouraged when I don’t meet one of the sub-goals. For example, I’ll commit to walking the dog (on a long walk) each day. Then, when a day comes when I cannot/don’t/whatever, it all goes down the drain and I’ll go a few days without walking her at all.

    I’ve been focusing this summer on relaxing sometimes, and chilling out with the micro-goals in an effort to achieve the larger goal of a more balanced life.

  323. My personal summer challenge is getting myself to the gym. I have the eating down. It’s routine now. And if I arrive at the gym my workouts are fine, but it’s the ‘getting’ there that I have a problem with. No more excuses! I’m off to the gym in the morning!

    Especially since I spent the summer waiting on others and in the end these people I care for do not make time for me. It’s time for me to make time for myself and make ME a priority. Not them.

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