Tuesday, January 14, 2014

A New Year's Primal Challenge: Day 10

Day 10:

We are in the double digits! Stay focused on your end results and don't get discouraged if you're not seeing all benefits of the primal lifestyle just yet. If it is significant weight loss you're looking for, then focus on how your clothes are fitting now and celebrate the small achievements. All these small things will add up:)

I will also talk more about Mark Sisson's "80/20" concept when we get towards the end of the challenge for you to incorporate or you may want to continue to be strict {if that's what you want to call this challenge} for a while until you hit your goal weight.

  1. Eat whenever and whatever you want! I mean it... Eat dinner for breakfast and breakfast for dinner. Dessert for an afternoon snack or vice versa. Eat whatever sounds good that falls in line with the primal food pyramid. Now while doing this, get rid of any guilty feelings from eating or other emotions tied to eating and just enjoy your food. For the remainder of this challenge, ENJOY {primal, of course} FOOD.
  2. Complete a sprint session! Do about 5min of a light warm-up such as jumping jacks, high knees, or jog. Then, put on running shoes and decide on a number of sets to complete. For example, you could complete 5-8 sets of 10-30 seconds of sprinting with a recovery in between {rest for about 60 seconds or until your breathing is back to normal} doing any cardio activity: running, rowing, bicycling, stationary bike, etc.

The benefits of sprinting: slight increase in human growth hormone {HGH} and testosterone production, increase in muscle fiber growth, toned muscles, and metabolic advantages.

Meal/Snack Ideas:

Breakfast- a dinner favorite or leftovers from last night!

Lunch- cheesy omelet and spinach.

Dinner- a lunch favorite or breakfast again like... cutting the top off of bell peppers, take out the pit, put in an egg or two and stuff with bits of meat/bacon/etc. and pop in the oven to bake until cooked.


Dessert- apples dipped in hazelnut butter.

{Please try to find one other than this brand due to the sugar content!}


-how you increased your daily movement
-how you did with cutting ties between food and emotions
-sprint workout
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals