cfnm 30 day challenge - journal

INSTRUCTIONS - COMPLETING DAILY JOURNALClick on sheet "Week 1"Enter time of mealEnter description of mealClick on cell for Paleo and choose either "Yes" or "No" from the drop down menuClick on cell for Portion size and choose either "Yes" or "No" from the drop down menuClick on relevant cells for other daily tests and choose either "Yes" or "No" from the drop down menu

NOTESIf you do not have more than 3 meals a day, pleasure ensure you choose "Yes" for meal 4 and meal 5There is no need to enter data in the Points Earned cells. POINTS ARE CALCULATING AUTOMATICALLY.Maximum points for one day is 36 ptsMinimum points for one day -24 ptsCells left as Yes/No incurs negative points Don’t' forget to answer the question about no. of workouts performed during the week. This appears at the botoom of the sheet for each week.Don't foregt to asnwer the question on the "Special Challenges" sheet!

EXAMPLEDate Meal Time

1 7am2345

Vegies in every meal? Yes3-5 meals a day? Yes/NoAlcohol/Fizzy/Fruit Juice? Yes/NoCheat today (Chocolate/Sweets/Extras) Yes/No

Click on cell for Paleo and choose either "Yes" or "No" from the drop down menuClick on cell for Portion size and choose either "Yes" or "No" from the drop down menuClick on relevant cells for other daily tests and choose either "Yes" or "No" from the drop down menu

If you do not have more than 3 meals a day, pleasure ensure you choose "Yes" for meal 4 and meal 5There is no need to enter data in the Points Earned cells. POINTS ARE CALCULATING AUTOMATICALLY.

Don’t' forget to answer the question about no. of workouts performed during the week. This appears at the botoom of the sheet for each week.

Description Paleo? Portion size? Points EarnedEggs, Tuna and Rocket Yes Yes 4

Yes/No Yes/No -2Yes/No Yes/No -2Yes/No Yes/No -2Yes/No Yes/No -2

Post Work Out Meal Yes/No Yes/No -2Sleep - 7-8 hours? Yes/NoWater? Yes/NoFish Oil? Yes/NoWOD/Exercise? Yes/No Total Daily Points -12

Monday, Ja

nuary 23, 2

012

Tuesd

ay, Ja

nuary 24, 2

012

Wed

nesday

, January

25, 2012

Thursd

ay, Ja

nuary 26, 2

012

Friday

, January

27, 2012

Saturd

ay, Ja

nuary 28, 2

012

Sunday

, January

29, 2012

Monday, Ja

nuary 30, 2

012

Tuesd

ay, Ja

nuary 31, 2

012

Wed

nesday

, Feb

ruary

1, 2012

Thursd

ay, F

ebru

ary 2, 2

012

Friday

, Feb

ruary

3, 2012

Saturd

ay, F

ebru

ary 4, 2

012

Sunday

, Feb

ruary

5, 2012

Monday, F

ebru

ary 6, 2

012

Tuesd

ay, F

ebru

ary 7, 2

012

Wed

nesday

, Feb

ruary

8, 2012

Thursd

ay, F

ebru

ary 9, 2

012

Friday

, Feb

ruary

10, 2012

Saturd

ay, F

ebru

ary 11, 2

012

Sunday

, Feb

ruary

12, 2012

Monday, F

ebru

ary 13, 2

012

Tuesd

ay, F

ebru

ary 14, 2

012

Wed

nesday

, Feb

ruary

15, 2012

Thursd

ay, F

ebru

ary 16, 2

012

Friday

, Feb

ruary

17, 2012

Saturd

ay, F

ebru

ary 18, 2

012

Sunday

, Feb

ruary

19, 2012

Monday, F

ebru

ary 20, 2

012

Tuesd

ay, F

ebru

ary 21, 2

012

Wed

nesday

, Feb

ruary

22, 2012

Thursd

ay, F

ebru

ary 23, 2

012

Friday

, Feb

ruary

24, 2012

Saturd

ay, F

ebru

ary 25, 2

012

Sunday

, Feb

ruary

26, 2012

-1500

-1000

-500

0

500

1000

1500

My ScorePerfect ScoreGet above this line

Monday, 23rd January 2012 Meal12345

Vegies in every meal?3-5 meals a day?Alcohol/Fizzy/Fruit Juice?Cheat today (Chocolate/Sweets/Extras)

Tuesday, 24th January 2012 Meal12345


Wednesday, 25th January 2012 Meal12345


Thursday, 26th January 2012 Meal

12345


Friday, 27th January 2012 Meal12345


Saturday, 28th January 2012 Meal12345


Sunday, 29th of January 2012 Meal12

345


OtherDid you have two days rest from exercise?

Time Description Paleo?Yes/NoYes/NoYes/NoYes/NoYes/No

Post Work Out Meal Yes/NoYes/No Sleep - 7-8 hours? Yes/NoYes/No Water? Yes/NoYes/No Fish Oil? Yes/NoYes/No WOD/Exercise? Yes/No





Time Description Paleo?

Yes/NoYes/NoYes/NoYes/NoYes/No






Time Description Paleo?Yes/NoYes/No

Yes/NoYes/NoYes/No


Yes/No

Portion size? Points EarnedYes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2

Total Daily Points -24





Portion size? Points Earned

Yes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2






Portion size? Points EarnedYes/No -2Yes/No -2

Yes/No -2Yes/No -2Yes/No -2Yes/No -2


Points Earned-16

Monday, January 30, 2012 Meal12345


Tuesday, January 31, 2012 Meal12345


Wednesday, February 1, 2012 Meal12345


Thursday, February 2, 2012 Meal

12345


Friday, February 3, 2012 Meal12345


Saturday, February 4, 2012 Meal12345


Sunday, February 5, 2012 Meal12

345




Post Work Out Meal Yes/NoYes/No Sleep - 7-8 hours? Yes/NoYes/No Water? Yes/NoYes/No Fish Oil? NoYes/No WOD/Exercise? Yes/No


Post Work Out Meal Yes/NoYes/No Sleep - 7-8 hours? Yes/NoYes/No Water? Yes/NoYes/No Fish Oil? No

Yes WOD/Exercise? Yes/No




Yes/NoYes/NoYes/No


Yes/No



Points Earned-16

Monday, February 6, 2012 Meal12345


Tuesday, February 7, 2012 Meal12345





12345







345



Yes/NoYes/NoYes/No


Yes/No



Points Earned-16

12345







345



Yes/NoYes/NoYes/No


Yes/No



Points Earned-16

12345







345



Yes/NoYes/NoYes/No


Yes/No



Points Earned-16

Special ChallengesTake a photo of a home-cooked meal shared with a family member / friendAchieve one goal (30 day)Post a blog entry on what you have learned about food and your relationship to itTotal points Earned

Click Cell for Drop Down Menu Points EarnedYes/No -10Yes/No -10Yes/No -10

-30

cfnm 30 day challenge - journal

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